A balanced diet increases the chances of a healthy old age

The long-term project lasted 30 years and involved more than 105,000 men and women between the ages of 39 and 69. All participants filled out detailed questionnaires about their diet, after which researchers evaluated their diet according to eight popular diets, including the Mediterranean, DASH and AHEI Healthy Eating Index.

These food systems are based on a high intake of whole-grain foods, nuts, vegetables, legumes and healthy fats. Some also allow moderate consumption of fish and dairy products. The impact of processed foods – sugar, fast food, convenience foods and carbonated drinks – was studied separately.

Only 9.3% of the participants, which is 9,771 people, lived to the age of 70 without serious chronic diseases, retaining physical activity, mental clarity and psychological stability. It turned out that it was nutrition that played a key role.

Those who followed the principles of AHEI, a diet designed to prevent chronic disease, had the best scores. People with the highest AHEI scores were 86% more likely to be healthy by age 70 and 2.2 times more likely to live to age 75 without serious problems.

Those who regularly ate fast food, sausages, sugary sodas and other industrial products aged faster. Processed meat products and beverages with artificial sweeteners were particularly harmful.

Different food systems can be beneficial, but balance is key. Long-term health is supported by a diet that is centered on plant foods and animal products only in moderation.

This project emphasizes the importance of not only longevity but also quality of life. Older adults can be active and full of energy if nutrition is taken care of as early as middle age.