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The link between food, nutrition, and lifespan is nothing new. But new research suggests that you may be able to add years to your life by simply changing your diet, even if the change happens after age 45.
The study, which was published in Science Advances, tracked the dietary habits and health outcomes for over 10 years of more than 100,000 people who participated in the UK Biobank, a long-running health study. They also analyzed the participants’ DNA, specifically focusing on 19 genetic variants linked to longevity.
The researchers assigned each study participant a score based on how well their eating habits matched one of five different healthy diets: The Mediterranean diet, the Diabetes Risk Reduction Diet, the DASH diet, a plant-based diet, and the Alternative Healthy Eating Index (AHEI) diet.
During the study, 4,314 people died. Based on their diets and genetic risk factors, the researchers were able to estimate how much additional lifespan people could gain by following a certain diet.
Meet the experts: Christen Cooper, R.D.N., an associate professor in the College of Health Professionals at Pace University; Jessica Cording, R.D., is a nutritionist and the author of The Little Book of Game-Changers; Keri Gans, R.D.N., is a dietitian and host of The Keri Report podcast
The lifespan gains people accomplished varied by the diet they followed, but researchers discovered that participants in their mid-40s could add years to their life, simply by following a specific nutritious eating pattern.
Here’s what’s behind this, plus what dietitians want you to keep in mind.
How much did the diets impact lifespan?
The researchers discovered that each healthy diet could add years to a person’s life, but the exact amount varied by eating pattern and sex. Here’s what they found:
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Alternate Healthy Eating Index-2010 (AHEI). This diet was developed by Harvard researchers with the goal of lowering the risk of chronic disease. It assigns grades to foods and nutrients that predict chronic disease risk, with a higher score being better. Men following the AHEI gained an estimated 4.3 years while women gained an estimated 3.2 years.
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Alternative Mediterranean diet: This eating plan looks at Mediterranean-style, plant-forward nutrition outside the Mediterranean region. It focuses on eating plenty of vegetables, fruits, nuts, whole grains, legumes, and fish, and limits red and processed meats. Men who followed this diet gained an estimated 2.2 years, while women gained 2.3 years.
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Plant–based diet. This diet focuses on vegetables, fruits, nuts, seeds, and legumes, while minimizing (but not completely eliminating) meat and dairy. Men on this diet gained an estimated 2.1 years, while women gained 1.9 years.
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DASH. The DASH diet is designed to lower blood pressure, reduce cholesterol, and support overall health, including heart health. It focuses on vegetables, fruits, whole grains, lean protein, and low-fat dairy and limits sodium, added sugars, and saturated fats. Men on this diet gained 1.9 years, while women gained 1.8 years.
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Diabetes Risk Reduction Diet (DRRD): This is designed tohelp prevent or manage type 2 diabetes. It focuses on high-fiber foods, along with healthy fats and lean proteins. The diet limits added sugars, refined carbs, and processed meat. Men on this diet gained three years, while women gained 1.7 years.
“A common thread among these diets is certainly that they are plant-forward,” says Christen Cooper, R.D.N., associate professor in the College of Health Professionals at Pace University. Overall, the researchers found that the foods that had the biggest impact on longevity were whole grains, fruits, and vegetables.
Why might changing your diet have such an impact on lifespan?
There are likely a few different things behind this. “What we eat significantly influences many conditions that affect long-term health, like heart disease, type 2 diabetes, and certain cancers,” says Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast. A healthier diet may improve your blood pressure, cholesterol, blood sugar, and inflammation, all of which impact how well you age, she points out. “Over time, enhancing the overall quality of your diet may reduce disease risk and potentially extend your lifespan,” Gans says.
Your body is also constantly breaking down and making cells, Cooper points out. “Providing nutrients to help support the creation and maintenance of healthy cells is key to longevity,” she says.
Many chronic diseases develop slowly over time, which is why you may still reduce your risk when you improve your diet in your 40s, 50s, or later, according to Gans. “The body responds positively to better nutrition at almost any age, and even consistent, realistic changes can lead to noticeable improvements in blood pressure, cholesterol, blood sugar, and overall health,” she says.
Cooper agrees. “It is never too late to adopt a diet that helps you preserve your health,” she says.
How to change up your diet
The best way to change up your diet is to do it in small steps, according to Jessica Cording, R.D., a nutritionist and the author of The Little Book of Game-Changers. “Small changes make it easier for someone to stick with a diet,” she says.
Each of the diets in this study is unique, but they have a common thread of emphasizing plants, lean protein, and whole grains. Cording suggests building out your meals by filling half of your plate with non-starchy vegetables first (like broccoli and leafy greens). The other half of your plate should be split between protein sources and complex carbohydrates, she says.
“This helps to crowd out foods that are less nutrient-dense,” Cording says.
While you’re at it, Cooper says it’s still crucial to pay attention to your taste buds. This allows you to make small, sustainable changes that you can be happy with, she points out.
Ultimately, Gans says it’s important to just do your best. “It’s not about perfection; It’s about building an eating pattern you can maintain long term,” she says.
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