Want to age without chronic illness or cognitive decline?
A new study reveals that what you eat in midlife could dramatically influence your health in later years.
Scientists have identified 8 dietary patterns that promote healthy aging — and following even one could boost your chances of staying mentally and physically fit well into your 70s.
Prioritize the AHEI diet
People who closely followed the Alternative Healthy Eating Index (AHEI) saw an 86% increase in their chances of aging without chronic disease or dementia.
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This diet emphasizes fruits, vegetables, whole grains, healthy fats, and plant-based proteins — a winning combination for long-term vitality.
Eat more plants and fewer animal-based foods
Across all eight diets studied, one core principle stood out: plant-based eating.
A strong focus on fruits, vegetables, legumes, and whole grains, alongside a reduction in red and processed meat, was consistently linked to healthier aging outcomes.
Avoid ultra-processed foods as much as possible
Limiting ultra-processed foods was key in promoting healthy aging.
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These highly refined products tend to be low in essential nutrients and high in harmful additives, which can negatively impact long-term health and cognitive function.
The Mediterranean and DASH diets
The Mediterranean and DASH diets were already known for their cardiovascular benefits, but this study confirms their value for aging, too.
Both encourage nutrient-dense, anti-inflammatory foods that support brain and body health.
The MIND diet may help protect your brain
Designed specifically to reduce the risk of neurodegenerative decline, the MIND diet combines elements of the Mediterranean and DASH diets, with a special emphasis on brain-healthy foods like leafy greens, berries, and fish.
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The Healthful Plant-Based Diet (hPDI)
Unlike generic plant-based eating, the hPDI rewards choices rich in nutrients, like whole grains, nuts, seeds, and legumes, while minimizing less healthy plant-based options like refined grains and sugary drinks.
Planetary health diet supports both you and the planet
The Planetary Health Diet Index (PHDI) balances human health and environmental sustainability.
This diet leans heavily into plant foods and minimizes animal products and processed items, offering a win-win for your body and the Earth.
Lower your body’s inflammation with smart choices
Diets like the Empirically Inflammatory Dietary Pattern (EDIP) and the Empirical Dietary Index for Hyperinsulinemia (EDIH) help highlight the importance of choosing foods that reduce systemic inflammation and insulin resistance — both crucial in avoiding chronic illness.
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Don’t chase labels — focus on the food itself
Experts caution against obsessing over diet names.
Instead, look at the patterns: Are your meals rich in whole, unprocessed, and varied plant foods? Are you limiting added sugars and saturated fats? That’s where the real power lies.
Start in midlife to see the biggest benefits
The study followed participants for over 30 years, and those who adopted healthy diets in midlife were far more likely to age healthfully.
The earlier you begin prioritizing high-quality, plant-forward meals, the greater your odds of staying well into older age.
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This article is based on information from Medical News Today.