A new study shows that fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy products improve your chances of aging well.
“People who have healthy eating habits in midlife, especially those rich in fruits, vegetables, whole grains, and healthy fats, are more likely to age healthily,” said Anne-Julie Tessier, a postdoctoral fellow in the Department of Public Health at Harvard T.H. Chan School of Public Health.
According to the study researchers, trans fats, sodium, and meat, especially red and processed meat, should be avoided.
All healthy eating habits are linked to healthy aging, such as physical health, cognitive performance and mental health, the doctoral student asserts.
The study highlights eight diets that will give you the best chance of aging healthy:
• American Food Guide : Vegetables, fruits, grains, fortified dairy products, soy alternatives, and protein foods. (84% chance of healthy aging)
• Hyperinsulinemia diet : Avoid excessive carbohydrate intake and reduce unhealthy fats, sugar, red meat and processed starches. (78%)
• Planetary Health Diet : Half a plate fruits and vegetables; the other half whole grains, plant proteins, unsaturated vegetable oils, and animal proteins. (68%)
• Alternative Mediterranean Diet : Fresh fruits, vegetables, legumes, whole grains, nuts and seeds. (67%)
• Dietary Approaches to Stop Hypertension (DASH) : Limit the amount of saturated fat and cholesterol in the diet. (66%)
• Mediterranean-DASH Diet Intervention for Delaying Neurodegeneration (MIND) : Leafy greens, nuts, berries, legumes, whole grains, fish, poultry, olive oil, and wine. (59%)
• Experimental foodborne illness chart : Tomatoes, berries, citrus fruits, fatty fish, olives and olive oil, and dark green leafy vegetables. (58%)
• Follow a healthy plant-based diet : Fruits, vegetables, nuts, seeds, whole grains, and legumes. (43%)
Participants were at least 39 years old and free of chronic diseases at the start of the study. They provided information about their diet through questionnaires every four years.
The study, presented by a doctoral student at the Nutrition 2024 conference held Tuesday in Chicago, was conducted on 106,000 people from 1986 to the present.
