A study has revealed which foods you should eat more of — and which to avoid — to boost your chances of living until the age of 70 without any major chronic diseases. Researchers studied the diets and health records of more than 105,000 people aged 39 to 69 over the course of 30 years.
Those who followed healthy diets rich in plant-based foods and low in ultra-processed foods were more likely to remain healthy as they neared old age, with fewer signs of declining brain, physical or mental health. Eight specific dietary patterns included in the analysis all emphasised the importance of six food types: fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes. Many also had low to moderate intake of healthy animal-based foods such as fish and certain dairy products.
Study author Frank Hu, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health in the US, said: “Studies have previously investigated dietary patterns in the context of specific diseases or how long people live.
“Ours takes a multifaceted view, asking, how does diet impact people’s ability to live independently and enjoy a good quality of life as they age?”
The research found that around 9,800 people, or 9.3% of those who took part in the study, aged “healthfully”.
The most important dietary pattern studied appeared to be the Alternative Healthy Eating Index (AHEI), which assigns ratings to foods and nutrients depending on their ability to prevent chronic illnesses.
People whose nutritional intake scored highest on the AHEI were 86% more likely to be healthy at 70 than those whose diets scored lowest.
The AHEI suggests diets should also be low in red and processed meats, sugary drinks, sodium and refined grains.
Across all dietary patterns higher intake of ultra-processed foods was linked to lower chances of healthy ageing.
Study co-author Professor Marta Guasch-Ferré, from the Department of Public Health at the University of Copenhagen, said: “Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential.
“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines.”
However, lead author Professor Anne-Julie Tessier, from the Department of Nutrition at the University of Montreal, added that there was “no one-size-fits-all diet”.
She said: “Healthy diets can be adapted to fit individual needs and preferences.” The findings were published in the journal Nature Medicine.
