While there is no silver bullet for longevity, there are habits that can help you age well—especially when it comes to what you eat.
In a 30-year study, researchers found that a certain diet was associated with healthy aging, defined as reaching the age of 70 without any major chronic health conditions, an intact memory, strong mental health, and the physical ability to move freely and climb stairs. Of the over 105,000 people studied, just one in 10 were considered healthy agers—and they all had one thing in common: a diet rich in plant-based foods, low in highly processed foods, with a moderate intake of animal-based products.
In the study, published in the journal Nature Medicine, researchers tracked how closely participants followed a slew of healthy diets. While adhering to any of the diets, including the Mediterranean diet, increased the chances of healthy aging, those who strictly adhered to the Alternative Healthy Eating Index (AHEI) had an 86% higher chance of living to 70 without major chronic conditions compared to those who adhered to the diet the least.
What is the AHEI diet?
The AHEI diet, developed by Harvard scientists, was created to lower the risk of chronic conditions and emphasizes fruits, vegetables, whole grains, nuts, and legumes. The diet limits intake of animal products and discourages highly processed and sweetened foods, such as juice.
Previous research has shown the benefits of plant-based diets rich in whole foods, such as fruits, vegetables, and legumes. The residents of the world’s blue zones, where people reportedly live the longest, are celebrated for eating a minimally processed diet.
“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may enhance overall healthy aging, guiding future dietary guidelines,” the researchers conclude. “The AHEI was also the most strongly associated with maintaining intact physical function and mental health among individual healthy aging domains.”
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