The Best Diets for Healthy Aging: Researchers Compare 8 Dietary Patterns

Scientists Compare 8 Dietary Patterns to Uncover Secrets of Healthy Aging

As life expectancy continues to rise globally, one of the most pressing questions we face is how to age healthily. Many people hope to not only live longer but to also enjoy their later years free of chronic diseases and cognitive decline. Fortunately, the answer may lie within something we can control: our diet.

The Role of Diet in Healthy Aging

Previous research has consistently shown that lifestyle factors like regular exercise, good sleep, and avoiding harmful habits such as smoking and excessive alcohol consumption contribute significantly to healthy aging. Among these, diet has emerged as one of the most influential determinants of how well we age. A recent study, published in the Journal of Nature Medicine, offers new insights into how specific dietary patterns might help delay or even prevent age-related diseases such as chronic illnesses and cognitive impairments, providing valuable knowledge to those seeking to enhance their longevity.

Healthy Aging: What Does It Mean?

For this groundbreaking study, researchers focused on health data collected over 30 years from more than 105,000 adults who were part of the Nurses’ Health Study and the Health Professionals Follow-Up Study. These participants, ranging from 39 to 69 years old when the study began, were regularly surveyed about their dietary habits. Scientists defined "healthy aging" as reaching the age of 70 without major chronic conditions and maintaining good cognitive, physical, and mental health.

Anne-Julie Tessier, RD, PhD, the study's lead author and assistant professor at the University of Montreal, highlighted the importance of this definition. She explained that more than 75% of older adults report having at least one chronic disease, and about 50% experience functional limitations. Furthermore, 1 in 10 individuals lives with dementia. This study expands on prior research, which has often focused solely on disease prevention or longevity. Instead, the researchers aimed to investigate how specific diets can help individuals live independently and maintain a high quality of life well into their later years.

Examining 8 Dietary Patterns

In their analysis, the researchers looked at eight distinct dietary patterns, each with a unique focus on promoting health and preventing disease:

1. Alternative Healthy Eating Index (AHEI)
2. Alternative Mediterranean Index (aMED)
3. Dietary Approaches to Stop Hypertension (DASH)
4. Empirical Dietary Index for Hyperinsulinemia (EDIH)
5. Empirically Inflammatory Dietary Pattern (EDIP)
6. Healthful Plant-Based Diet (hPDI)
7. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
8. Planetary Health Diet Index (PHDI)

These dietary patterns shared several similarities, such as promoting an intake of fruits, vegetables, whole grains, and plant-based proteins while limiting the consumption of red meats, processed meats, and ultra-processed foods. Importantly, the study also evaluated the role of ultra-processed foods, known for their potential adverse effects on long-term health.

AHEI: The Most Beneficial Pattern for Healthy Aging

Among the eight dietary patterns analyzed, the Alternative Healthy Eating Index (AHEI) stood out as the most effective in promoting healthy aging. Participants who adhered most closely to this dietary pattern had an 86% higher chance of aging healthily by age 70 compared to those who followed it least. Even more impressive, those who followed the AHEI most closely were 2.2 times more likely to experience healthy aging at age 75.

AHEI’s success lies in its focus on disease prevention. It encourages eating a diet rich in fruits, vegetables, whole grains, healthy fats, and plant proteins while minimizing processed foods and red meat. The study suggests that eating five servings of vegetables, four servings of fruits, and five to six servings of whole grains per day—along with including plant-based proteins like legumes and nuts—can significantly enhance the chances of aging well.

Tessier emphasized that the AHEI dietary pattern highlights the importance of long-term dietary habits. “A higher adherence to the AHEI, along with the other healthy dietary patterns examined, was associated with up to 86% greater likelihood of healthy aging,” she explained. This suggests that the way we eat during midlife plays a crucial role in how we age, even influencing the onset of diseases like diabetes, heart disease, and dementia.

The Bigger Picture: Diet and Disease Prevention

The study reinforces the idea that diet is the second most significant modifiable risk factor for chronic disease, following tobacco use. By focusing on preventive measures through diet, we can not only reduce the incidence of chronic diseases but also enhance the quality of life as we age. This comprehensive view of aging, where the goal is not just to live longer but to live better, aligns with the growing body of research showing that healthy eating patterns offer the best defense against age-related diseases.

Dr. Mir Ali, a board-certified surgeon and expert in bariatric surgery, noted the long-term benefits of adopting these diets. He pointed out that as the global population ages, health issues naturally become more prevalent. However, adopting diet-based interventions could minimize, or even prevent, many of these conditions.

The Healthiest Diet for Healthy Aging: Focus on Quality, Not Labels

For those looking to adopt a healthy eating pattern, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, recommends focusing on the food groups rather than the name of the diet. Whether following AHEI, DASH, or Mediterranean diets, the key to longevity and healthy aging is choosing foods that are nutrient-dense, varied, and balanced. She emphasized that diets should include high-quality, well-portioned, and unprocessed foods that support overall health.

In her advice, Richard echoes the sentiment popularized by Michael Pollan: "Eat more plants and eat less food made in a plant." She suggests evaluating diets based on their ingredients and how they make you feel, rather than their brand name. Foods that are highly nutritious naturally help in preventing chronic diseases, correcting imbalances, and maintaining health over the long term.

Conclusion

In summary, this recent study provides compelling evidence that the right dietary patterns—especially those that prioritize plant-based foods and minimize processed and animal-based products—can significantly contribute to healthy aging. Whether it’s the AHEI, Mediterranean, or DASH diet, the common thread is the emphasis on wholesome, nutrient-rich foods and the reduction of processed and ultra-processed items. By adopting these dietary habits early in life, we can not only extend our lifespan but also enhance the quality of our years, ensuring a vibrant and disease-free old age.

Learn more: https://www.nature.com/articles/s41591-025-03570-5