A new study suggests that adhering to a healthy dietary pattern in midlife substantially boosts the likelihood of reaching age 70 with good cognitive, physical, and mental health—and without major chronic diseases.
The study was led by researchers from the Harvard T.C. Chan School of Public Health and published in Nature Medicine.
The research team, in collaboration with the University of Copenhagen and the University of Montreal, analyzed data from more than 105,000 health professionals aged 39 to 69 over a 30-year span.
The data was sourced from the Nurses’ Health Study and the Health Professionals Follow-Up Study.
Participants were scored on eight dietary patterns, including the Alternative Healthy Eating Index (AHEI), the Dietary Approaches to Stop Hypertension (DASH), and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND).
Among these patterns, AHEI showed the strongest link to healthy aging. People who followed the AHEI most closely had up to an 86% higher likelihood of reaching age 70 with good cognitive function, strong physical health, and sound mental well-being.
The AHEI emphasizes nutrient-dense foods such as fruits, vegetables, whole grains, legumes, nuts, and healthy fats while limiting red and processed meats, sweetened beverages, sodium, and refined grains.
One of the study’s co-corresponding authors, Frank Hu, noted that while prior research often focused on single diseases or lifespan alone, this new work takes a comprehensive view of “people’s ability to live independently and enjoy a good quality of life as they age.”
Another co-corresponding author, Marta Guasch-Ferré, stressed that “healthy diets can be adapted to fit individual needs and preferences,” underscoring there is no universal eating plan for everyone.
In general, the most beneficial diets highlighted in the study were mostly plant-based, yet not exclusively vegetarian or vegan. They encouraged moderate amounts of healthy animal-based foods, particularly fish and certain dairy products, while discouraging processed meats and sugary or diet beverages.
Dietitian Sherry Coleman Collins, who was not involved in the research, reviewed the findings and noted their significance. “This data helps emphasize the importance of how we eat throughout life, in particular at midlife, on our ability to remain healthy and strong into our golden years,” she said.
While the study’s participants were all health professionals—a limitation noted by the researchers—it offers insights for the broader public.
As further investigations include more diverse populations, the message remains clear: a balanced, mostly plant-based diet, low in ultraprocessed foods, could be a strong recipe for a healthier, more independent life well into one’s 70s and beyond.