A study published in Science Advances suggests that maintaining specific healthy dietary patterns can substantially increase life expectancy, particularly when adopted from around age 45.
Researchers analyzed data from more than 100,000 participants in the UK Biobank, tracking their usual eating habits for nearly a decade and estimating the potential gains in lifespan.
The findings highlighted five dietary patterns associated with longevity:
1. Mediterranean Diet
Rich in healthy fats, fish, vegetables, fruits, and whole grains, it was linked to roughly two additional years of life for both men and women.
2. Diabetes Risk Reduction Diet
High in fiber and low in sugar, this pattern added approximately three years for men and 1.7 years for women.
3. DASH Diet
Known for supporting heart health and lowering blood pressure, it was associated with nearly two extra years of life expectancy.
4. Plant-Based Diet
Centered on plant-derived foods, it contributed close to two additional years on average.
5. Alternative Healthy Eating Index (AHEI)
Developed by researchers at Harvard University, this approach emphasizes vegetables, fruits, whole grains, legumes, nuts, plant proteins, fish, and healthy fats. Men following it gained an estimated 4.3 extra years, while women gained about 3.2 years.
The study underscores that even midlife dietary improvements can have long-term benefits, reinforcing the importance of sustainable and balanced nutrition for a longer, healthier life.
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