Turns Out, What You Eat at 40 Really Can Shape How You Feel at 70

A recent study published in Nature Medicine revealed that the AHEI (Alternative Healthy Eating Index) dietary pattern is the most effective for promoting healthy aging. The research explored the impact of eight different eating patterns on healthy aging.

As life expectancy continues rising, many Americans seek the secret to aging well. Previous studies have shown that avoiding smoking and excessive alcohol, staying active, getting enough sleep, and eating a balanced diet are all key factors in living a longer, healthier life.

The research team examined 30 years of medical and dietary data from roughly 105,000 adults in two large U.S.-based studies: the Nurses’ Health Study and the Health Professionals Follow-Up Study. Their goal was to identify which dietary habits are most closely linked to reaching healthy aging. The team defined healthy aging as maintaining strong cognitive, physical, and mental health at age 70, free of chronic diseases.

The study investigated eight different eating patterns: the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Empirical Dietary Index for Hyperinsulinemia (EDIH), the Empirically Inflammatory Dietary Pattern (EDIP), the Healthful Plant-Based Diet (hPDI), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), and the Planetary Health Diet Index (PHDI).

These eating patterns focused on consuming high amounts of fruits, vegetables, and whole grains while minimizing red meat and processed foods. However, the study found that those following the AHEI pattern had the highest likelihood of achieving healthy aging. Specifically, individuals who adhered to the AHEI diet were 86% more likely to reach healthy aging by the age of 70 compared to those following the most different eating habits. By age 75, they were 2.2 times more likely to have achieved healthy aging.

The AHEI diet encourages daily servings of 5 portions of vegetables, 4 servings of fruits, 5 to 6 servings of whole grains, and 1 serving of plant-based proteins like nuts and legumes. Based on these findings, the researchers concluded that the AHEI dietary pattern is the most beneficial for healthy aging.