13 hours Ago By George Citroner
A 30-year study finds a primarily plant-based diet, with minimal ultra-processed food and low to moderate amounts of animal-based foods like fish and dairy, could raise our chances of reaching 70 without developing chronic disease, according to a new study from Harvard researchers. Healthy aging, as defined by the researchers, means reaching age 70 free of major chronic diseases, with good cognitive, physical, and mental health. The team evaluated how effectively the participants adhered to eight different largely-plant-based diets: the Alternative Health Eating Index (AHEI), the Alternative Mediterranean Diet (aMED), the Dietary Approaches to Stop Hypertension diet (DASH), the MIND diet, the Healthful Plant-Based Diet, the Planetary Health Diet Index, the Empirically Inflammatory Dietary Pattern, and the Empirical Dietary Index for Hyperinsulinemia.
Of the participants, 10 percent were identified as aging healthfully and followed the eight diets. Those who closely followed the AEHI and PHDI diets were linked with optimal healthy aging patterns. The AHEI diet was found to be especially beneficial.
It was developed to prevent chronic disease and emphasizes fruits, vegetables, whole grains, nuts, legumes, and healthy fats while limiting red meat, refined grains, and sugar. Participants scoring highest on this diet were found to have an 86 percent greater likelihood of healthy aging by age 70 and a 2.2-fold higher likelihood by age 75 compared to those with the lowest scores.
The PHDI diet also emphasizes plant-based foods and reduces animal-based food intake. Other diets researchers looked at that were linked to healthy aging were the aMED which follows the Mediterranean model and the DASH diet. The aMED diet prioritizes olive oil, nuts, whole grains, and moderate fish intake.
DASH is known for lowering blood pressure and focuses on fruits, vegetables, and low-fat dairy. “Maintaining a healthy diet rich in fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes during mid-life is linked to a higher likelihood of healthy aging along with better cognitive, physical, and mental health,” Guasch-Ferré told The Epoch Times. “Healthy diets can be adapted to fit individual needs and preferences,” lead author Anne-Julie Tessier, assistant professor at the University of Montreal, stated in the press release.
Shelley Balls, registered dietitian nutritionist for Flawless Bloom in Western Wyoming, told The Epoch Times that ultra-processed foods include many convenience snack foods such as potato chips, candy, cookies, and crackers, as well as sweetened beverages such as soda, sweetened tea, and sugar-laden coffees. “I’m not saying you should never have these types of foods and beverages, but I would highly recommend limiting their intake in order to promote overall health,” she said. However, certain ultra-processed foods are healthier than others, she said.
Potato chips are high on fats and sodium, making them good once-in-awhile, but sugar sweetened beverage quickly adds up when it comes to sugar and calorie intake. “Even certain diet drinks, although they might not have the calories, could negatively affect digestive health, which is linked to obesity,” she said. Healthy animal-based food also should not be avoided.
“Healthy animal-based foods such as Greek yogurt, kefir, salmon, eggs, and other lean cuts of meat provide an abundance of healthful nutrients your body needs to function optimally,” Balls said. “When it comes to promoting overall health, variety is key so excluding certain foods out entirely can make it harder.” Adequate protein intake is also key to promoting healthy aging as “it’s essential in maintaining muscle mass, strength, and function as you age.
” The study had some limitations, including that the participants were exclusively health professionals. Researchers suggest that replicating the study among more diverse populations could provide deeper insights into the findings’ broader relevance. However, Guasch-Ferré said that while there may be some differences in overall health, such as access to health care and other factors, “we believe that the biological mechanisms underlying the associations between dietary patterns and healthy aging would be similar in other populations.
” According to Balls, “the earlier, the better” when it comes to disease prevention. “One piece of advice I give to even younger kids is what you’re eating today, can affect how you age,” she added. “So moderation and variety are key at all stages of life!”.
