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A recent study conducted by researchers from Harvard T.H. Chan School of Public Health, along with collaborators from the University of Copenhagen and the University of Montreal, highlights a significant link between dietary patterns in midlife and the likelihood of healthy aging. This research defines healthy aging as reaching the age of 70 without major chronic diseases while maintaining cognitive, physical, and mental health.
“Previous research has often concentrated on dietary patterns in relation to specific diseases or overall life expectancy. Our study, however, takes a broader approach, investigating how diet influences a person’s capacity to live independently and maintain a high quality of life as they age,” explained Frank Hu, co-corresponding author and chair of the Department of Nutrition at Harvard Chan School.
The findings of the study are set to be published in Nature Medicine on March 24.
Utilizing data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, the researchers analyzed the midlife dietary habits and subsequent health outcomes of over 105,000 individuals aged between 39 and 69 over a span of 30 years. Participants filled out regular dietary questionnaires, allowing researchers to assess adherence to eight distinct healthy dietary patterns, including the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Diet (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), the healthful plant-based diet (hPDI), the Planetary Health Diet Index (PHDI), the empirically inflammatory dietary pattern (EDIP), and the empirical dietary index for hyperinsulinemia (EDIH). These dietary models emphasize high consumption of fruits, vegetables, whole grains, nuts, and legumes, while some advocate for a limited intake of healthy animal-based foods like fish and certain dairy products. The study also evaluated the consumption of ultra-processed foods, which are known for their high levels of artificial ingredients, added sugars, sodium, and unhealthy fats.
Among the participants, only 9.3% (or 9,771 individuals) exhibited healthy aging. The research revealed that adherence to any of the healthy dietary patterns was positively correlated with healthy aging across key areas, including cognitive, physical, and mental health.
The AHEI emerged as the most effective dietary pattern for promoting healthy aging, with individuals scoring in the highest quintile showing an 86% increased likelihood of aging well by the age of 70, and a 2.2-fold higher chance by age 75, compared to those in the lowest quintile. This dietary pattern prioritizes a rich intake of fruits, vegetables, whole grains, nuts, and healthy fats, while minimizing red and processed meats, sugar-sweetened beverages, sodium, and refined grains. The PHDI was also identified as a strong contributor to healthy aging, highlighting the importance of plant-based foods and the reduction of animal-based food consumption for both personal and environmental health.
Conversely, a higher intake of ultra-processed foods, particularly processed meats and sugary drinks, was associated with a reduced probability of healthy aging.
“Promoting independence and activity is crucial for individuals as well as public health, which is why research centered on healthy aging is vital,” stated Marta Guasch-Ferré, co-corresponding author and associate professor in the Department of Public Health at the University of Copenhagen and an adjunct associate professor of nutrition at Harvard Chan School. “Our results indicate that dietary patterns that are rich in plant-based foods, with moderate inclusion of healthy animal products, can enhance healthy aging and inform future dietary guidelines.”
“Our study demonstrates that there isn’t a universal diet suitable for everyone. Healthy dietary approaches can be tailored to reflect personal preferences and requirements,” remarked lead author Anne-Julie Tessier, assistant professor in the Department of Nutrition at the University of Montreal and a researcher at the Montreal Heart Institute.
While the study offers valuable insights, it does have limitations, primarily the fact that participants were exclusively from health professional backgrounds. The researchers advocate for further studies in more varied socioeconomic and ancestral groups to better understand the generalizability of their findings.
Contributing co-authors from Harvard Chan School included Fenglei Wang, Heather Eliassen, Jorge Chavarro, Jun Li, Liming Liang, Walter Willett, Qi Sun, and Meir Stampfer.
The Nurses’ Health Study and the Health Professionals Follow-Up Study received funding from several National Institutes of Health grants, as well as support from various research and health institutions.
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