Healthy aging, as defined by the researchers, means reaching age 70 free of major chronic diseases, with good cognitive, physical, and mental health.

"Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines," senior study author Marta Guasch-Ferré said in a press release.

Two Diets Linked to Optimal Aging

The study, recently published in Nature Medicine, examined the midlife diets and health outcomes of more than 105,000 middle-aged women and men aged 39 to 69 over 30 years.

The team evaluated how effectively the participants adhered to eight different largely-plant-based diets: the Alternative Health Eating Index (AHEI), the Alternative Mediterranean Diet (aMED), the Dietary Approaches to Stop Hypertension diet (DASH), the MIND diet, the Healthful Plant-Based Diet, the Planetary Health Diet Index, the Empirically Inflammatory Dietary Pattern, and the Empirical Dietary Index for Hyperinsulinemia.

Of the participants, 10 percent were identified as aging healthfully and followed the eight diets. Those who closely followed the AEHI and PHDI diets were linked with optimal healthy aging patterns.

The AHEI diet was found to be especially beneficial. It was developed to prevent chronic disease and emphasizes fruits, vegetables, whole grains, nuts, legumes, and healthy fats while limiting red meat, refined grains, and sugar.

Participants scoring highest on this diet were found to have an 86 percent greater likelihood of healthy aging by age 70 and a 2.2-fold higher likelihood by age 75 compared to those with the lowest scores. The PHDI diet also emphasizes plant-based foods and reduces animal-based food intake.

Other diets researchers looked at that were linked to healthy aging were the aMED which follows the Mediterranean model and the DASH diet. The aMED diet prioritizes olive oil, nuts, whole grains, and moderate fish intake. DASH is known for lowering blood pressure and focuses on fruits, vegetables, and low-fat dairy.

"Maintaining a healthy diet rich in fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes during mid-life is linked to a higher likelihood of healthy aging along with better cognitive, physical, and mental health," Guasch-Ferré told The Epoch Times.

Conversely, higher consumption of ultra-processed foods, particularly processed meats and sugary beverages, was linked to a decreased chance of aging healthfully.

No 'One Size Fits All' Diet

The findings also suggest that there isn't a one-size-fits-all diet.

"Healthy diets can be adapted to fit individual needs and preferences," lead author Anne-Julie Tessier, assistant professor at the University of Montreal, stated in the press release.

Shelley Balls, registered dietitian nutritionist for Flawless Bloom in Western Wyoming, told The Epoch Times that ultra-processed foods include many convenience snack foods such as potato chips, candy, cookies, and crackers, as well as sweetened beverages such as soda, sweetened tea, and sugar-laden coffees.