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With worldwide population growing older, identifying dietary patterns that not only prevent chronic diseases but also effectively support healthy aging becomes increasingly important. Researchers define healthy aging as the ability to reach the age of 70 without major chronic illnesses, and with maintained cognitive, physical, and mental well-being.
Nearly four out of five older adults in the U.S. live with at least one chronic condition, reflecting the serious and widespread health challenges of aging. Poor diet is the top behavioral contributor to noncommunicable diseases and premature death worldwide and ranks second only to tobacco use among older adults in the U.S.
A recent study indicates that eating mostly plant-based foods, limiting ultra-processed products, and consuming minimal amounts of animal-based foods may improve our odds of reaching age 70 without chronic illnesses.
Over a span of 30 years, researchers tracked the eating habits and health outcomes of more than 105,000 adults, ages 39 to 69, as they entered midlife. The study focused on how closely participants followed eight primarily plant-based dietary patterns and how these diets influenced their long-term health.
Only about 10% of participants were classified as healthy agers, and they tended to follow one of the eight plant-focused diets. Among them, the Alternative Healthy Eating Index (AHEI) stood out as especially effective. Originally designed to lower the risk of chronic diseases, the AHEI prioritizes fruits, vegetables, whole grains, nuts, legumes, and healthy fats, while cutting back on red meat and refined sugars.
Those who scored highest on the AHEI diet were 86% more likely to reach age 70 in good health, and more than twice as likely to do so by age 75, compared to those with the lowest scores. Another diet, the Planetary Health Diet Index (PHDI), also showed benefits, encouraging a plant-centered approach while limiting animal-based foods.
The results found that sticking to a diet packed with fruits, vegetables, whole grains, healthy fats, nuts, and legumes during midlife is strongly linked to better odds of aging well with sharper cognition, stronger physical health, and better mental well-being. Whereas, diets high in ultra-processed foods, especially processed meats and sugary drinks, were tied to a lower chance of healthy aging.
To view the original scientific study click below:
Optimal dietary patterns for healthy aging
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