Dr Saheb Sahu
If you reach 70 years old healthy and disease-free, you may have your diet to thank, new research suggests.
The study which analyzed health data of more than 100,000 people over 30 years is the first of its kind to examine how dietary patterns affect not only your lifespan (how long you live) but how well people age (health span). The study was published in Nature Medicine (March 24, 2025) and led by researchers at Harvard University, and University of Copenhagen, and the University of Montreal.
The result: A diet emphasizing vegetables, fruits, healthy fats and some animal products like fish and diary over the long term was the most likely to make a difference in aging in good health.
What is Healthy Aging?
The researchers defined healthy aging as reaching 70 in good cognitive, physical and mental health and without developing a major chronic disease such as diabetes, heart disease, or cancer. Just under 10 % of the population tracked for 30 year period met the criteria.
The data came from two well known long-term research projects in the world, the Nurse Health Study and the Health Professional Follow-up Study, which started at Harvard in the 1970s and 1980s.
People who scored high in adhering to the so called “Alternative Healthy Eating Index”, a plant-rich diet plus proteins like diary and fish, had an 86% higher chance of healthy aging than those whose diet scored low for that diet.
Diets high in transfats, salt, sugarydrinks, and red or processed meats, like steak, ham and sausages were linked to worse healthy-aging results.
Other studies have looked at whether specific diets help people live longer. One published in 2023 found that sticking to similarly healthy diets was linked to a lower risk of premature death. Keep in mind that robust nutrition research is notoriously hard to conduct.
Conclusion
The above mentioned long-term studies were done in middle class professionals in developed countries. Repeating the research in more diverse populations will help determine whether the results will apply more broadly. It is important to remember that there is no diet which will fit people from all background and cultures. A balanced and sensible approach is the best.
However, there is a strong consensus among experts that you take the following steps for healthy aging as well as for longevity:
1-Stay Physically Active: Aim for 150 minutes per week of moderate intensity exercise (walking, running, swimming, playing games, etc.). Include strength training (2-3m per week) and balance and flexibility training (yoga, tai-chi, stretching).
2.- Eat a Balanced, Nutritious Diet- Prioritize fruits, vegetables ( of all colors), whole grains, beans and legumes, fish, diary and eggs, low in fat, sugar and sugary drinks and ultra-processed foods. Eat in moderation. Maintain a healthy body weight.
3- Get 7-8 hours of Sleep Per Night.
4- Stay Socially Connected- Family, friends, co-workers.
5- Get Regular Health Check-ups. Monitor your blood pressure, blood sugar, cholesterol levels. Keep your vaccinations up-to-date (e.g. Flu, Corvid, shingles, hepatitis, pneumonia, tetanus and others).
6- Avoid Risky Behaviors- Do not smoke, do not drink alcohol (no amount of alcohol is good for health), wear seat belts and helmet.
7- Keep Your Mind Engaged- Learn new things. Be a life-long learner.
Take the above steps now. Do not wait until you are old.
Sources:
1- The Wall Street Journal. April 21, 2025.
2- Chat Gpt
