New research reveals the best dietary patterns for healthy aging. Discover how food choices can slow biological aging and boost healthspan.
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Introduction: Why diet matters for aging well
When it comes to aging well, one of the key questions we might ask is ‘why do some people remain vibrant and active well into their 80s and 90s, while others face age-related decline much earlier?’ Scientists are increasingly turning to the diet for answers. Beyond genetics and other lifestyle factors, what you eat can have a profound effect not only on how long you live, but also on how well you live.
A recent groundbreaking study conducted over 30 years and published in Nature Medicine has provided one of the most comprehensive analyses to date on optimal dietary patterns for healthy aging. The findings show that the right combination of foods can slow biological aging, reducing the risk of chronic disease and potentially extending your lifespan.
Here, we break down some of the key information from the study, what an optimal diet for longevity looks like, how it influences the biology of aging, and what you can do to apply these insights into your own daily routine.
The study at a glance
The study published in Nature Medicine was conducted by Tessier and colleagues and investigated the link between 8 dietary patterns and ultraprocessed foods with healthy aging. Diet was assessed using a validated food frequency questionnaire (FFQ), generating 8 dietary pattern scores. They were:
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the Alternative Healthy Eating Index (AHEI)
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Dietary Approaches to Stop Hypertension (DASH)
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Alternative Mediterranean Diet (aMED)
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Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
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Planetary Health Diet Index (PHDI)
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Healthful Plant-based Diet Index (hPDI)
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reversed Empirical Dietary Index for Hyperinsulinemia (rEDIH)
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reversed Empirical Inflammatory Dietary Pattern (rEDIP)
Ultra-processed food (UPF) consumption was also analysed. The researchers defined healthy aging as reaching 70 without any major chronic disease and having good cognitive, physical, and mental health.
The study collected data from 105,015 individuals (34,924 men and 70,091 women). Some of the key findings from the study relating to healthy aging outcomes over 30 years are shown below in Figure 1.
Figure 1. Healthy aging outcomes amongst study participants.
Some of the key points from the study were:
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Diets rich in plant-based foods, healthy fats, and high-quality protein sources were consistently linked with better health outcomes.
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Diets rich in increased intakes of trans fats, sodium, sugary drinks, and red and/or processed meats were associated with worse outcomes.
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Greater long-term adherence to a healthy diet during mid-life is linked with greater odds of healthy aging [1].
In short, the study confirms that food is one of the most powerful tools we have for influencing how well we age, and essentially how long we live for.
What does an optimal dietary pattern look like?
One of the biggest findings from the study was that adherence to healthful dietary patterns during mid-life was associated with better odds of healthy biological aging after a 30-year follow-up. The diet that was most strongly linked to healthy aging was the Alternative Healthy Eating Index (AHEI).
Previous research has found that the AHEI diet has a 19% lower risk of chronic disease, including a 31% reduced risk for heart disease and a 33% lower chance of developing diabetes [2]. A further study from 2011 found that people who got a higher AHEI score had a 25% lower risk of dying from any cause and more than a 40% lower chance of dying from cardiovascular disease [3].
Figure 2. What the AHEI diet looks like. The AHEI diet is a pattern that emphasises high intakes of plant-based foods, such as vegetables, fruits, whole grains, nuts, and legumes, as well as healthy fat sources. It promotes a lower intake of red and processed meat, trans fats, salt, and sugary drinks.
Other key findings for individual dietary patterns were:
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The hPDI pattern was least associated with healthy aging.
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The PHDI diet was most strongly linked with intact cognitive health and surviving to 70 years.
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The rEDIH dietary pattern was most strongly associated with being free of chronic disease.
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A diet high in ultraprocessed foods was linked to a lower chance of healthy aging.
Plant-rich diets support longevity
A central finding from the study was that people who consumed more vegetables, fruits, wholegrains, and legumes had a lower risk of age-related disease. Plants are packed with antioxidants, polyphenols, and fiber, which all protect your cells and support a healthy microbiome – a key regulator in healthy aging processes.
Healthy fats that protect your heart and brain
The study also highlighted the importance of healthy fats, such as those found in olive oil, nuts, avocados, and oily fish. These fats are anti-inflammatory, support heart health, and are linked to improved cognitive function.
Protein quality matters: Fish, legumes, and more
When it comes to protein, moderate amounts from healthy sources, such as fish, legumes, and plant sources, are associated with better health outcomes. Protein is critical for preserving muscle mass, which naturally declines with age, reducing frailty, and improving longevity.
The danger of ultra-processed foods
Conversely, diets that are rich in ultra-processed foods, like refined carbohydrates, sugary snacks, and processed meats, are associated with accelerated aging and an increased risk of chronic disease. A crucial aspect of an anti-aging nutrition strategy would be to reduce these foods to slow down the aging processes.
Choose balance over restriction
Balance is also important when it comes to healthy aging. Interestingly, although fried foods have been linked to an increased risk of cardiovascular events, such as heart attacks, type 2 diabetes, and coronary heart disease [4], the latest study shows that there was no link between fried food consumption and dying from any cause. One possible explanation for this is that eating out has social benefits, which may also contribute to longevity [5].
How to build your own “optimal aging plate”
With all this in mind, what can you do to apply the study’s findings to your own life? It’s important to consider your meal plate as a prescription for healthy aging, enabling you to spot the 12 hallmarks of aging. Here are some of the things you can do to build your own optimal aging plate:
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Fill 50% of your plate with plants – choose colourful fruits, vegetables, legumes, and wholegrains to be the foundation of your meal.
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Include omega-3 fatty acids as often as possible – fatty fish, like salmon, mackerel, trout, and sardines, as well as plant sources like chia seeds, are a great way to pack these healthy fats into your diet.
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Choose high-quality protein – forget fried or processed meats, opt for plant-based protein (tofu, edamame) with lean fish, poultry, and moderate low-fat dairy sources.
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Reduce ultra-processed foods – swap refined carbs and sugar snacks for whole-food options.
Figure 3. What an optimal aging plate might look like.
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Conclusion: How to age well using your diet
The key finding from this study was that a higher intake of plant-based foods and a moderate intake of animal-based foods during mid-life is linked to healthier aging, whereas a diet higher in ultra-processed foods like processed meat and sugary drinks can limit your chances of healthy aging.
However, there is no one-size-fits-all approach, because most dietary patterns were healthful and contributed to positive outcomes. Therefore, it is essential to follow healthy eating patterns while also tailoring them to your individual needs and preferences.
You can support your gut health with our range of PureHMO® products.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
