Following a diet high in specific types of nutrients — including fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products — is associated with improved physical and mental health in older age, according to a recent study.

The analysis of 105,015 middle-aged US individuals studied, who had a mean age of 53 years and were followed for up to 30 years, found that only 9.3% achieved healthy aging, defined by the researchers as surviving to the age of 70 years without the presence of 11 major chronic diseases and with no impairment in cognitive function, physical function, or mental health. 

Better adherence to eight specified dietary patterns was associated with a greater likelihood of healthy aging. The eight included diets were: The Alternative Healthy Eating Index, Alternative Mediterranean Diet index, Dietary Approaches to Stop Hypertension (DASH), Mediterranean-DASH Intervention for Neurodegenerative Delay, healthful plant-based diet, Planetary Health Diet Index, the empirical inflammatory dietary pattern , and the empirical dietary index for hyperinsulinemia.

The strongest effect was achieved with the Alternative Healthy Eating Index diet. This diet includes more intake of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products. In contrast, greater intake of trans fats, sodium, sugary beverages, and red and/or processed meats was associated with lower likelihood of achieving healthy aging.

The findings may help people improve their chances of living longer and healthier lives, including improved cognitive function and physical and mental well-being, and may inform future dietary guidelines, the authors conclude.

To read the full article, published in Nature, click here