What to Eat for a Longer, Healthier Life
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A major 30-year study of over 1 lakh people showed that long-term diet habits play a key role in healthy aging. People who ate well were more likely to stay free of chronic diseases and keep their physical and mental abilities intact as they got older.
Best Diets for Healthy Aging
The study looked at eight diets. The Alternative Healthy Eating Index (AHEI) had the strongest link with healthy aging, followed by Mediterranean, DASH, and MIND diets. These diets were rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats.
Foods That Help You Age Well
Eating more of the following was linked to better aging:
- Fruits and vegetables
- Whole grains
- Unsaturated fats (like those in nuts and seeds)
- Legumes and low-fat dairy
Foods to Cut Down
Aging well was less likely in people who ate:
- Trans fats
- Sugary drinks
- Red and processed meats
- Too much salt
- Ultra-processed foods
Works Even with Other Risks
The diet benefits were stronger in people with higher BMI, low physical activity, and in women showing that food choices can help even when other health risks are present.
Takeaway for Indians
Indian meals can be made healthier by including dal, whole grains, sabzi, curd, nuts, and fruits. Cut down on fried snacks, sweets, and processed foods. Aging well isn’t just about living longer—it’s about staying clear-headed, strong, and able to enjoy everyday life.
Study Reference: https://pubmed.ncbi.nlm.nih.gov/40128348/