A groundbreaking study conducted by researchers at the Harvard T.H. Chan School of Public Health has highlighted the role of balanced eating in promoting healthy aging. The long-term research, published in Nature Medicine on Monday, reveals that dietary patterns emphasizing whole, unprocessed foods can contribute to healthier aging, particularly after middle age.
The study, which tracked the health outcomes of 70,091 women and 34,924 men over 14 years, found a strong correlation between diets rich in fruits, vegetables, whole grains, and healthy fats, and a higher likelihood of aging without chronic diseases. Participants who maintained these dietary habits were more likely to live to 70 years old with preserved cognitive, physical, and mental health.
Marta Guasch-Ferre, adjunct associate professor of nutrition at Harvard and co-author of the study, emphasized the impact of mid-life diets, stating, “Maintaining a diet rich in fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes during mid-life was linked to a higher likelihood of healthy aging.”
The research, a collaboration between Harvard, the University of Copenhagen, and the University of Montreal, analyzed data from two long-running studies—the Nurses’ Health Study and the Health Professionals Follow-Up Study—spanning from 1986 to 2016. Participants’ adherence to eight different dietary patterns was assessed to determine the relationship between these diets and overall health outcomes in aging.
One of the most notable findings of the study was the positive impact of unsaturated fats on longevity, as well as maintaining physical and cognitive abilities. Conversely, a higher intake of trans fats, sodium, and processed meats was linked to poorer aging outcomes.
Anne-Julie Tessier, lead researcher and visiting nutrition scientist at Harvard, highlighted that the study’s focus was not only on disease prevention but also on overall health, including mental, physical, and cognitive domains. She noted, “All of the healthy diets we studied were linked to healthy aging in all its individual aspects.”
This study is significant as it shifts away from the typical disease-centered approach, instead taking a “multidimensional” view of healthy aging that incorporates a variety of factors, including diet, physical activity, socioeconomic status, and even genetics. “Healthy eating is not just diet, right? There’s many layers that affect healthy aging,” Guasch-Ferre said.
Among the eight dietary patterns evaluated, the Alternative Healthy Eating Index, which includes a balance of vegetables, fruits, whole grains, nuts, legumes, and healthy fats, was most strongly linked to healthy aging for both men and women.
The study also revealed that participants with higher socioeconomic status who engaged in physical activity, took multivitamins, and maintained a lower body mass index, demonstrated a stronger association with healthier aging. These individuals also showed lower levels of depression.
While stressing the importance of a nutrient-rich diet, Tessier also emphasized that a healthy eating approach does not require fresh foods exclusively. “Frozen or canned fruits and vegetables, which are often more affordable and have a longer shelf life, can be just as beneficial,” she explained. She also encouraged making dietary changes at any stage in life, stating, “It’s never too late to make any changes in your diet.”
The research underscores the powerful role that balanced eating plays in the aging process, encouraging individuals to adopt healthier diets to improve their quality of life as they grow older.
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