Want to Reach 70 and Beyond in Good Health? Follow This Diet According to Science

By Adebowale Bello. B.Tech Microbiology, Freelance Health Writer. Medically reviewed by the DLHA Team.

Three healthy looking black and senior women posing together. Image credit: Freepik

Key Takeaways

• A new study found that people who followed a balanced, healthy eating pattern are nearly nine times (86%) more likely to enjoy good health by age 70.

• The dietary pattern that promoted healthy aging best is the Alternative Healthy Eating Index (AHEI), which is similar to the Mediterranean diet.

• The AHEI emphasizes a diet rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats, while limiting red and processed meats, sugary drinks, salt and refined grains.

As we age, maintaining good health becomes increasingly important because of the alarming increase in lifestyle diseases such as diabetes and hypertension. While medical advancements have improved treatment options, prevention remains a crucial strategy.

Many people wonder how their dietary choices in middle age can influence their well-being in later years. A recent comprehensive study offers valuable insights into this question, highlighting the impact of diet on healthy aging.

About the Study

Researchers based at the Harvard T.H. Chan School of Public Health, conducted a 30-year study involving over 105,000 participants from two major US database pool (the Nurses’ Health Study - NHS (1986–2016) and the Health Professionals Follow-Up Study - HPFS (1986–2016).

The participants were aged between 39 and 69 with 70,091 women (from the NHS) and 34,924 men (from the HPFS) and were categorised according to sex, ancestry, socioeconomic status (SES) and lifestyle factors,.

The study aimed to identify which diets were most effective in promoting healthy aging, defined as reaching age 70 free from major chronic diseases and with cognitive (i.e., higher order brain functions), physical, and mental health intact.

The participants regularly completed dietary questionnaires, allowing researchers to assess adherence to the following eight different healthy dietary choices:

• Alternative Healthy Eating Index (AHEI)
• Alternative Mediterranean Index (aMED) 
• Dietary Approaches to Stop Hypertension (DASH) 
• Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) 
• Healthful Plant-based Diet (hPDI) 
• Planetary Health Diet Index (PHDI) 
• Empirically Inflammatory Dietary Pattern (EDIP) 
• Empirical Dietary Index for Hyperinsulinemia (EDIH).

What the Study Found

The study found that individuals who closely followed the Alternative Healthy Eating Index (AHEI) had the highest likelihood of healthy aging. People who followed the AHEI diet the most closely were nearly nine times (86%) more likely to enjoy good health by age 70, and they were more than twice as likely to still be healthy at 75 years compared to those who didn't follow the diet well.

A balanced dietary pattern promotes healthy aging

The AHEI emphasizes a diet rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats, while limiting red and processed meats, sugary drinks, sodium and refined grains. Other diets, such as the Planetary Health Diet Index (PHDI), also showed positive associations with healthy aging, particularly in brain health.

Conversely, higher intake of ultra-processed foods, including processed meats and sugary beverages, was associated with lower chances of healthy aging. The study also noted that benefits were more pronounced among women, smokers, individuals with lower socioeconomic status and those with less physical activity.

Study Limitations

The study found has some limitations, including:

• The study population is made up of US nurses and other healthcare professionals. The findings therefore cannot be held to apply without reservations to other nationals, ethnic groups and the general population. Multi-country studies are needed to confirm the findings for global application.

• The use of self-reporting questionnaire likely caused bias as participants may not remember or misreport some responses.

• The influence of environmental factors on healthy aging were not taken into account in the study.

What This Means for Africans

Traditional African diets, which are often rich in plant-based foods like vegetables, legumes and whole grains, align closely with the principles of the AHEI. However, the increasing adoption of Western dietary habits, characterized by high consumption of processed foods and sugary drinks, pose a risk to healthy aging.

By embracing and preserving traditional dietary practices, Africans can promote better health outcomes as they age.

Here are some practical steps you can take for a healthy living as you age:

• Increase Fruit and Vegetable Intake: Aim for at least five servings of vegetables and four servings of fruit daily.

• Choose Whole Grains: Opt for whole grains like brown rice, millet, and sorghum instead of refined grains.

• Incorporate Nuts and Legumes: Include a daily serving of nuts, beans, or lentils to provide essential nutrients.

• Choose Healthy Fats: Use unsaturated fats such as olive oil or canola oil for cooking and limit saturated fats like butter.

• Limit Red and Processed Meats: Reduce consumption of red meats and avoid processed meats like sausages and bacon.

• Avoid Sugary Beverages: Choose water, herbal teas, or natural fruit juices without added sugars over sugary drinks.

Wrap Up

The study highlights the impact of dietary choices on healthy aging. By adopting a diet rich in plant-based foods and minimizing the intake of processed and high-sugar items, you can significantly enhance your chances of aging healthily.

As an Africans, this means valuing and maintaining traditional dietary practices that are rich in plant-based foods like vegetables, legumes and whole grains, which align closely with the principles of healthy eating patterns.

Making informed food choices today can lead to a healthier, more vibrant life in the years to come.

Source: Tessier, AJ, Wang, F, Korat, A.A. et al. Optimal dietary patterns for healthy aging. Nat Med (2025). doi: 10.1038/s41591-025-03570-5. Available from here

Related:

How to maintain a healthy diet and nutrition

Best Exercise for Healthy Ageing in Africans (Tips)

The Role of Diet in the Control of Hypertension: What Africans Should Know

Published: May 19, 2025

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