A diet rich in plant-based foods with moderate animal-based food consumption may contribute to healthier aging, according to a recent longitudinal cohort study.
“I was surprised by the strong association between midlife dietary patterns and healthy aging, even after accounting for factors like physical activity,” said lead author Anne-Julie Tessier, RD, PhD, from the University of Montreal in Quebec, Canada, in an interview with Medscape Medical News.
Tessier highlighted that all the healthy diets examined were linked not only to overall healthy aging but also to specific domains such as cognitive, physical, and mental health. “A particularly novel finding was the link between the planetary health diet and healthy aging,” she noted. This diet, which emphasizes fruits, vegetables, whole grains, and healthy fats while minimizing animal products, supports both human health and environmental sustainability.
The study was published online in Nature Medicine.
No Universal Diet for Healthy Aging
Researchers analyzed longitudinal data spanning 1986 to 2016 from the Nurses’ Health Study and the Health Professionals Follow-Up Study. They assessed adherence to eight dietary patterns and the impact of ultraprocessed food (UPF) consumption on healthy aging.
Healthy aging was defined as reaching age 70 without major chronic diseases and without impairments in cognitive, physical, or mental health.
The study examined eight dietary patterns: Alternative Healthy Eating Index (AHEI), Alternative Mediterranean Diet (aMED), Dietary Approaches to Stop Hypertension (DASH), Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), healthful plant-based diet (PDI), Planetary Health Diet Index (PHDI), empirical inflammatory dietary pattern, and empirical dietary index for hyperinsulinemia.
Researchers also analyzed data based on sex, ancestry, socioeconomic status (SES), and lifestyle factors, alongside evaluating individual food and nutrient contributions.
Over the course of up to 30 years, 9,771 of the 105,015 participants (mean age 53, 66% women) achieved healthy aging. Greater adherence to any of the eight dietary patterns correlated with higher odds of maintaining overall health and its individual components.
Across the study cohort, 37.9% of participants reached age 70, 22.8% remained free of chronic diseases, 33.9% maintained cognitive function, 28.1% preserved physical function, and 26.5% sustained mental health.
Participants in the highest dietary adherence quintile were more likely to have a higher SES, engage in physical activity, take multivitamins, and have a lower body mass index. They were also less likely to have a history of depression.
When adjusting the threshold for healthy aging to age 75, the AHEI diet showed the strongest association, with an odds ratio of 2.24.
Diet Composition and Impact
Higher intake of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy was associated with better odds of healthy aging. Conversely, greater consumption of trans fats, sodium, sugary beverages, and red or processed meats was linked to poorer health outcomes.
Compared to the lowest quintile, those with the highest UPF intake had 32% lower odds of achieving healthy aging. They also had decreased odds of reaching age 70 without chronic diseases or impairments in cognitive, physical, or mental health.
Each dietary pattern emphasizes different components. For instance, the aMED diet focuses on olive oil, fish, and nuts, while the MIND diet highlights the cognitive benefits of berries. DASH prioritizes sodium restriction, and PHDI promotes plant-based protein sources with lower greenhouse gas emissions. The healthful PDI scores plant-based foods positively and animal-derived foods negatively.
Emphasizing Individual Needs
Tessier stressed the importance of a personalized approach to diet. “There is no one-size-fits-all dietary plan for healthy aging,” she said. Clinicians should recommend nutrient-dense diets while considering individual preferences, cultural backgrounds, and specific needs. She also emphasized the importance of adequate protein intake, particularly for maintaining physical function as individuals age. This can be achieved through healthy animal-based foods like fish or yogurt, or high-quality plant proteins such as legumes.
“My own diet closely aligns with the Planetary Health Diet and the Mediterranean Diet, with fruits and vegetables forming the majority of my plate, alongside whole grains, legumes, small amounts of healthy animal protein, and olive oil as a culinary fat,” she added.
Adherence and Quality of Life
Commenting on the study, Peminda Cabandugama, MD, an endocrinologist at Cleveland Clinic, noted the significance of the findings. “The large sample size, long follow-up period, and statistical rigor provide important insights into how diet influences aging,” he said.
However, he expressed concerns about generalizability, as the study had twice as many female participants as males, a high proportion of individuals with higher SES, and relied on self-reported dietary data, which can be prone to bias.
He suggested further research using objective measurements, such as body composition analysis, to evaluate how specific diets impact muscle retention and quality of life in aging populations.
Nonetheless, Cabandugama emphasized that adherence remains the most crucial factor in any dietary approach. “The best diet is the one an individual can maintain long term,” he said. “Diet adherence, combined with physical exercise, is key to achieving the best possible quality of life as we age.”
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