A recent important study published in Nature Medicine examines the impact of long-term adherence to various dietary patterns on healthy aging.

Utilizing data from the Nurses’ Health Study and the Health Professionals Follow-Up Study – over 100K people in their early fifties followed for 30 years – in the end, only 23% of them were free of 11 chronic diseases!

Primary Message: Eat well and believe the science.

Study Parameters

Healthy Aging
Better Cognitive Function
Better Physical Function
Better Mental Health
Free from Chronic Disease
Survival Past Age 70

Key Findings:

Dietary Patterns: Higher adherence to healthful dietary patterns, such as the Alternative Healthy Eating Index (AHEI), was associated with increased odds of healthy aging. Participants in the highest quintile of AHEI adherence had an 86% greater likelihood of aging healthily compared to those in the lowest quintile.

Beneficial Foods: Increased consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products correlated with better aging outcomes.

Not surprisingly, healthy options include vegetables, fruits, unsaturated fats, nuts, legumes, omegas-3s and fish. And surprisingly (you’ll like this!), wine, fast food, fried food for better chances of brain health & longer life!

Detrimental Foods: Higher intakes of trans fats, sodium, sugary beverages, and red or processed meats were inversely associated with healthy aging.

Unhealthy food, as expected, included trans fats, total meats, red meat, butter, margarine, snacks, sodium, processed meats, sweets and desserts, sugary juices, total alcohol and refined grains. Surprisingly, potatoes & starchy vegetables, low energy drinks were net negatives

Click to access full study