Title: 8 Top Diets to Follow in Your 40s for Optimal Physical and Mental Health at 70
Lead: Eating a nutritious diet in your 40s can significantly increase the odds of good physical and mental health at age 70, according to new research.
New findings from Harvard T.H. Chan School of Public Health suggest that people who adhere to healthy dietary patterns during midlife are more likely to achieve healthy aging than those who do not. The study, which began in 1986 and followed over 100,000 adults, found that nearly half of the participants had died by 2016. Only 9.2% survived to age 70 or older while being in good physical, cognitive and mental shape.
Researchers identified eight dietary patterns with the greatest odds of healthy aging: Dietary Guidelines for Americans (84%), Hyperinsulinemia diet (78%), Planetary health diet (68%), Alternative Mediterranean diet (67%), Dietary approaches to stop hypertension (DASH) diet (66%), Mediterranean-DASH intervention for neurodegenerative delay (MIND) diet (59%), Empirical dietary inflammatory pattern (58%), and Healthful plant-based diet (43%).
The Dietary Guidelines for Americans, which emphasizes fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy while limiting trans fat, sodium and meat especially red and processed meats has the highest odds of promoting healthy aging.
Background: The study provides evidence that what you eat in midlife can play a significant role in how well you age. By focusing on a diet rich in fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy and limiting trans fat, sodium and meat especially red and processed meats during your 40s can increase the odds of good physical and mental health at age 70.
Note: The study is observational in nature. While the findings suggest a correlation between healthy diets in midlife and healthy aging, they do not establish causation. Further research is needed to confirm these results.
