Eating well and aging better

Maintaining a healthy diet rich in plant-based foods, with low to moderate intake of animal-based foods and less of ultra-processed foods, is linked to a higher likelihood of healthy aging, a new international study led by an Université de Montréal dietitian suggests.

Published today in Nature Medicine, the study was co-authored with colleagues at Harvard University’s T.H. Chan School of Public Health, in the U.S., and the University of Copenhagen, in Denmark.

It's among the first to examine multiple dietary patterns in midlife in relation to overall healthy aging, defined as reaching age 70 free of major chronic diseases and with cognitive, physical, and mental health maintained.

“Our findings also show that there is no one-size-fits-all diet," said lead author Anne-Julie Tessier, an assistant professor in UdeM's Department of Nutrition, researcher at the Montreal Heart Institute, and visiting scientist at Harvard Chan School.

"Healthy diets can be adapted to fit individual needs and preferences,” said Tessier.

She and her colleagues used data from the U.S. Nurses’ Health Study and the Health Professionals Follow-Up Study to examine the midlife diets and eventual health outcomes of more than 105,000 American women and men ages 39-to-69 over the course of 30 years.

Two healthy diets stand out

The leading healthy diet was found to be the AHEI, which was developed to prevent chronic diseases. A higher score for the diet was associated with an 86 per cent greater likelihood of healthy aging at 70 years and 2.2 times higher likelohood at 75 years compared to those in the lowest quintile of the AHEI score. The AHEI reflects a diet rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats, and low in red and processed meats, sugar-sweetened beverages, sodium and refined grains.

Another leading diet for healthy aging was the PHDI, which considers both human and environmental health by emphasizing plant-based foods and minimizing animal-based foods.

Higher intake of ultra-processed foods, especially processed meat and sugary and diet beverages, was associated with lower chances of healthy aging.

“Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential,” said co-corresponding author Marta Guasch-Ferré, an associate professor in the Department of Public Health at the University of Copenhagen and adjunct associate professor of nutrition at Harvard Chan School.

“Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines.”

The study had some limitations, notably that the participants were made up exclusively of health professionals. The researchers noted that replicating the study among populations with diverse socioeconomic statuses and ancestries would offer further insights.