30-Year Harvard Study: Diets Rich in Plant Foods Linked to Healthier Aging

People who eat diets rich in plant foods are far more likely to reach old age in good health, a 30-year Harvard study has found. Depending on the diet, the healthiest eaters had 45% to 86% higher odds of reaching 70 free of major chronic disease and with their thinking, physical and mental health intact.

Researchers at the Harvard T.H. Chan School of Public Health, led by Dr. Anne-Julie Tessier, followed 105,015 people in the Nurses' Health Study and Health Professionals Follow-up Study, publishing in Nature Medicine. Only 9.3% achieved healthy aging. All eight healthy dietary patterns studied were linked to higher odds, from 1.45 times for a healthful plant-based diet to 1.86 times for the Alternative Healthy Eating Index. Fruit, vegetables, whole grains, unsaturated fats, nuts and legumes were linked to better odds, as was low-fat dairy, while red and processed meats, sugary drinks, sodium and trans fats were linked to worse odds.

Co-corresponding author Dr. Marta Guasch-Ferré said in the Harvard release:

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.

Fill most of the plate with plants and the years ahead look brighter.

Last year researchers found eating more legumes, whole grains and nuts could add nearly a decade to your life, and the Stanford twins showed vegan eating slowing biological aging clocks.

Here's to growing old on plants.