A major new study has found that eating mostly plant-based foods while avoiding red meat and ultra-processed products supports better health in older age.
Published in Nature Medicine, the research tracked around 105,000 adults in the United States for up to 30 years, examining how different eating patterns influenced long-term health outcomes.
Healthiest Diets Linked to Better Ageing
Researchers analyzed eight dietary patterns, including the Mediterranean diet—rich in olive oil, fish, and nuts—and the DASH plan, designed to manage blood pressure by limiting sodium intake.
By age 70, participants with the best health followed diets high in fruits, vegetables, whole grains, legumes, nuts, and healthy fats. They also consumed small amounts of low-fat dairy and lean animal products while avoiding excessive sodium, sugary drinks, processed meats, and trans fats.
“There may not be a magic food or perfect diet for everyone,” said Marta Guasch-Ferré, the study’s senior author and an associate professor at the University of Copenhagen. “But several dietary patterns can promote better health.”
Healthy Ageing Is Rare—But Achievable
Unlike previous research that focused mainly on lifespan, this study examined overall life quality. Participants were considered to be ageing well if they reached 70 without major chronic illnesses, maintained strong brain function, and had good physical and mental health.
Guasch-Ferré emphasized that true longevity is about quality, not just years lived. “Do we really want to live longer, or do we want to live better?” she asked.
However, the study found that fewer than one in ten participants met the standard for healthy ageing.
Implications Beyond the U.S.
Although the research focused on American participants, Guasch-Ferré believes the findings are relevant to Europe as well.
The study accounted for socioeconomic factors, but genetics, environment, and healthcare access could also play a role in health outcomes. Despite these variables, she believes the results could influence future dietary guidelines and encourage people to make healthier food choices.