Want to turn back the biological aging clock? The foods you eat can help. In fact, a new study reveals that healthy diets in midlife are associated with healthy aging, meaning that chronic diseases, obesity or other age-related challenges may be reduced. Keep reading to discover the study results and which diets were included.
Can your diet in midlife help with aging? Yes, says science
New research has found that the foods you eat when you’re middle-aged increase your likelihood of being healthier in your 70s and beyond, regardless of other lifestyle factors such as your physical activity levels or smoking or drinking status.
The study, published in the journal Nature Medicine, examined over 100,000 Americans in their 40s, 50s, and 60s for up to three decades until they reached 70. Participants logged their food intake regularly and shared how often they ate more than 130 different foods. The researchers then assessed food intake by evaluating how closely individuals’ eating patterns aligned with eight types of healthy diets and their consumption of unhealthy ultra-processed foods.
By the end of the study, 9.3 percent, or 9,771 participants, were classified as healthy agers, reaching 70 with no signs of diabetes, hypertension or heart disease. They also didn’t have any cognitive, physical or mental health challenges.
The best foods for healthy aging
The researchers recommend balanced meals with low-fat dairy products, fruits and vegetables, and whole grains to increase the odds of healthy aging. A healthy diet can increase your chances of reaching your 70s free of chronic disease. These eating habits also support weight loss by improving metabolism, reducing inflammation and promoting fullness, helping you stay healthier longer.
Conversely, foods or beverages to avoid include items with high sodium and fat, sugary drinks or processed foods.
The most effective midlife diets for fat loss and healthy aging
While participants didn’t identify any specific diets, they did report their daily food consumption, which is what helped the researchers find patterns that are considered healthy.
“In this study, we examined the association between long-term adherence to eight healthy dietary patterns, including the Alternative Healthy Eating Index (AHEI), Alternative Mediterranean Index (aMED), the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), the healthful plant-based diet (hPDI), the Planetary Health Diet Index (PHDI), the empirically inflammatory dietary pattern (EDIP) and the empirical dietary index for hyperinsulinemia (EDIH),” researchers wrote.
Many of the diet patterns overlap. For example, six out of the eight plans prioritize fruits, vegetables, and whole grains, and aMED and MIND are based on the Mediterranean diet. However, these plans differ for some food choices. The DASH diet emphasizes lowering sodium intake, EDIP ranks foods based on their potential to cause inflammation and EDIH scores them according to their expected impact on insulin levels.
According to the study results, the AHEI pattern was the most strongly associated with healthy aging, while the hPDI diet was the least associated.
Why this study matters
These days, people are living longer than ever. But they aren’t just living longer, they’re living better. The study highlights that proper nutrition is important in your 40s and 50s as it translates to healthier living when you’re 70+.
You can start by making small, gradual meal changes to incorporate healthy options. Any of the foods above are easy swaps, and fish or lean meats are the best protein choices.