7 foods that will help you stay young until you're 70.
Harvard study: A plant-based diet increases the chances of healthy aging by 86%, reduces chronic disease, and keeps your mind sharp until age 70.
Eating properly helps you "age healthily" even after 70.
A large-scale study conducted by scientists at Harvard University and published in Nature Medicine in March showed that a plant-based diet can extend lifespan and keep the body, including the intellect, spirit, and physical health, in good shape into the ages of 70 and 75.
The study followed 105,000 people aged 39 to 69 for 30 years. The goal was to assess the impact of middle-aged diets on the aging process.
A dietary scoring system can help you live longer and be more mentally alert.
Participants were scored based on their adherence to eight dietary models. The Alternative Healthy Eating Index (AHEI), developed by Harvard researchers, yielded the most positive results.
The person with the highest AHEI score has:
The chances of living a healthy life to age 70 are 86% higher.
The chances of maintaining overall health until age 75 are 2.2 times higher for the group with the lowest scores compared to the group with the lowest scores.
The study defines “healthy aging” as not having chronic diseases such as cardiovascular disease and maintaining good cognitive, mental, and physical health into age 70 and older.
7 food groups you should eat more of to help you stay young until you're 70.
The AHEI diet encourages the consumption of the following foods:
Fresh fruit
Various types of green vegetables
Whole grains
Legumes
Nuts
Unsaturated fats (such as olive oil, canola oil)
Low-fat dairy products (in moderation)
These are food groups rich in fiber, vitamins, antioxidants, and healthy fats that benefit the heart, brain, and immune system.
5 food groups you should limit
In addition to foods that should be increased, this diet also aims to eliminate or minimize food groups that are harmful to health in the long term:
Soft drinks and sugary drinks
Red meat (beef, lamb, etc.)
Trans fat
Sodium (salt)
Processed meats (sausages, cold cuts, etc.)
Reducing these components helps lower the risk of heart disease, high blood pressure, type 2 diabetes, and other metabolic problems.
Research findings suggest that a diet rich in plant-based foods, combined moderately with healthy animal products, can improve overall health and guide future nutritional guidelines. Adopting an AHEI diet from middle age onwards can reduce the risk of chronic diseases and maintain mental sharpness and youthfulness into old age.
