Want to Age Gracefully? Scientists Say This Diet Could Help

If your goal is to feel strong and stay sharp well into your 70s and beyond, it might be time to rethink what’s on your plate — long before retirement hits.

A major international study, led by the University of Copenhagen in collaboration with Harvard and the University of Montreal, has identified one particular eating pattern linked to healthier aging.

The research, which tracked over 105,000 Americans for more than 30 years, offers some interesting insight into how your midlife diet can shape your later years.

No Magic Foods, Just Smart Patterns

The research doesn’t point to miracle ingredients or rigid diet plans.

Instead, those who enjoyed the most robust health into their 70s were more likely to follow a diet rich in vegetables, fruits, legumes, and moderate amounts of healthy animal proteins, according to Marta Guasch-Ferré, associate professor at the University of Copenhagen’s Department of Public Health Sciences.

In other words, the study favors balance over trends—and the focus is more on what you include than what you cut out.

The Best Diet for Aging Well?

Of the eight dietary plans the researchers analyzed, one stood out: the Alternative Healthy Eating Index (AHEI).

Developed at Harvard to help reduce the risk of chronic illness, the AHEI emphasizes:

• Plenty of vegetables and fruit

• Whole grains, nuts, and legumes

• Healthy fats (like olive oil and fatty fish)

• Very little red or processed meat

• No sugary drinks, excess salt, or refined carbs

The researchers found that people who most closely followed this diet were more likely to enjoy old age with stronger cognitive function, better physical health, and fewer chronic illnesses.

Different Paths, Same Result

Interestingly, all eight diets studied—including the Mediterranean, DASH, and plant-based diets—were linked to healthier aging outcomes, reinforcing the idea that there’s no one-size-fits-all plan.

The takeaway? What matters most is consistent, quality nutrition throughout life—especially in midlife.

“This shows that there are multiple roads to a healthy future,” said Guasch-Ferré. “You don’t have to follow just one specific diet, but making healthy choices in midlife can have a big impact later.”

The findings were shared in a press release via the University of Copenhagen and are based on data sourced from long-term dietary surveys and health assessments.

The article is based on information from Via Ritzau.