A new study suggests that consistently eating seven key foods can contribute to a disease-free life well into the 70s. The study, which focused on healthy aging, defined as the ability to live independently and enjoy a good quality of life, found that people who had higher intakes of fruits, vegetables, wholegrains, unsaturated fats, nuts, legumes, and low-fat dairy were more likely to be in good physical and mental health at age 70. Conversely, eating more trans fat, sodium, total meats, red and processed meats was associated with lower odds of healthy aging.
The study, which spanned over 30 years and included more than 100,000 participants, found that people who followed a healthy diet from their forties onwards were 43 to 84 percent more likely to be well-functioning physically and mentally at age 70 compared to those who did not. The researchers say their study is unique in its focus on healthy aging, rather than just the absence of disease.
One diet that aligns with the study’s findings is the planetary health diet, which emphasizes fruits, vegetables, whole grains, plant proteins, and healthy fats from sustainable sources. This diet was associated with a 68 percent greater chance of healthy aging. The ties between diet and healthy aging remained strong even when physical activity and other factors that impact health were taken into account.
The findings are encouraging but not surprising, as many of the key foods in the study are also found in the Mediterranean diet, which has been consistently shown to slash the risk of chronic diseases and even forestall cognitive decline. A recent study has even linked the Mediterranean Diet to a lower risk of mortality in cancer survivors.
