A team of researchers led by scientists from the Harvard T.H. Chan School of Public Health aimed to answer the question: What is needed to reach the age of 70 without chronic diseases?
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By following over 100,000 individuals in their 40s, 50s, and 60s for up to three decades, the study found that adopting healthy eating patterns earlier in life is associated with a higher likelihood of healthy aging, even after considering other lifestyle factors, such as physical activity and smoking, according to CNN.
The study aims to accurately identify the dietary patterns that could enhance the chances of healthy aging and how the findings could influence people’s food choices during midlife and other stages of life.
Dr. Lina Wen (an emergency physician and assistant professor at George Washington University) explained that this is a longitudinal observational study, meaning the researchers followed the same group over a period of time and examined their habits and health outcomes. The participants were asked about their eating habits over three decades, up until they reached the age of 70. They regularly and extensively documented their food intake, reporting how often they consumed more than 130 different types of food.
The study team then categorized food consumption by measuring how closely each participant’s diet aligned with eight healthy dietary patterns and how closely it aligned with the consumption of ultra-processed, unhealthy foods.
At the end of the study period, after three decades, researchers found that 9.3% of participants (9,771 out of 105,015) had achieved what is known as "healthy aging," meaning they lived to 70 without chronic diseases such as diabetes, hypertension, or heart disease, and without any cognitive, physical, or mental disabilities.
The research team found that high adherence to each of the eight healthy diets was linked to a greater likelihood of healthy aging.
Additionally, researchers discovered that increased consumption of fruits, vegetables, whole grains, nuts, legumes, unsaturated fats, and low-fat dairy products was associated with a higher chance of enjoying healthy aging.
On the other hand, increased consumption of trans fats, sodium, sugary beverages, and red or processed meats was associated with a lower chance of healthy aging.
The researchers emphasize that the study convincingly proves that following a healthy diet early in life is a key factor in healthy aging.
This research aligns with other studies that have found that people can increase their life expectancy by eating more vegetables, fruits, whole grains, and nuts, while avoiding sugary drinks and processed foods.
Dr. Wen noted that the study focused on the eating habits of individuals in their 40s, 50s, and 60s and did not cover dietary habits in earlier stages of life. However, based on other studies, it is logical to recommend that everyone—regardless of age—follow a healthy diet. She emphasized that it is never too late to start developing healthy habits.
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