U.S. researchers presented the optimal diet for achieving 'healthy aging' based on data tracking 100,000 adults over 30 years. It's a familiar story: eating plenty of fruits and vegetables, unsaturated plant fats like olive oil, nuts, and low-fat dairy while avoiding processed foods high in trans fats, sodium, sugary beverages, red meat, and processed meats is the secret.
A research team from Harvard University’s T.H. Chan School of Public Health and the U.S. Department of Agriculture's Human Nutrition Research Center announced the results of tracking 100,515 U.S. adults for 30 years on the 25th. Among the subjects, 70,091 were women and 34,924 were Namsung, with the average age of the subjects being 53 years when tracking began.
The researchers initially analyzed the aging status of the subjects. After 30 years of observation, only 9,771 out of over 100,000 reached healthy aging. This means that just 9.3% succeeded in aging healthily. The researchers limited the criteria for healthy aging to individuals who met cognitive, physical, and mental health benchmarks at age 70 without 11 major chronic diseases.
The research team compared the eating habits of those who achieved healthy aging with those who did not. As a result, it was found that people following the eight dietary patterns recommended for healthy eating in the U.S. generally experienced healthy aging.
Among them, it was particularly noted that the 'Alternate Healthy Eating Index (AHEI)' had a significant association with healthy aging. Those who followed this diet were found to have an 86% increased likelihood of maintaining health until age 70. The 'Alternate Mediterranean Diet (aMED)' was associated with a 62% increase in the likelihood of reaching healthy aging, following closely behind.
Including the Alternate Healthy Eating Index, diets that support healthy aging mostly comprised of fruits and vegetables, whole grains, unsaturated fats such as olive oil, nuts, legumes, and low-fat dairy rich in specific nutrients.
The Alternate Healthy Eating Index is divided from 0 points (not adhered at all) to 110 points (perfectly adhered), scoring based on the foods consumed daily. For example, if no vegetables are consumed, 0 points are given; if five or more servings of vegetables are consumed daily, 10 points are awarded. If sugary beverages are consumed even once, 0 points are given; however, if none are consumed, 10 points are awarded. The researchers explained that many who experienced healthy aging managed their daily diets using this index.
Conversely, a diet high in trans fats, such as margarine and shortening, or sodium, sugary beverages, red meat, and processed meats led to unhealthy aging. Particularly concerning were ultra-processed foods. The researchers noted that the increase in consumption of ultra-processed foods led to a 32% decrease in the likelihood of experiencing healthy aging. Ultra-processed foods are products processed through multiple processes, leaving little of the original materials and supplies. Frozen foods and fast food are representative examples of ultra-processed foods.
The researchers said, 'The results of this study show, as well known, that diets promoting the consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes, while limiting trans fats, red meat, and processed meats have a positive impact on healthy aging. The key to healthy aging is to maintain such a diet in the long term.'
References
Nature Medicine (2025), DOI: https://doi.org/10.1038/s41591-025-03570-5