Adopting a healthy dietary pattern in midlife – around age 45 – may add years to one’s life, according to a recent study of over 103,000 adults in the United Kingdom. The research, published in in Science Advances, found that individuals who consistently adhered to one of five healthy eating plans could expect to live longer than those with less healthy habits.
Specifically, the study estimated that a 45-year-old could gain between 1.9 and 3.0 years of life expectancy by shifting to a healthier diet, with gains varying by sex and dietary approach. For men, following a Diabetes Risk Reduction Diet (DRRD) was associated with the greatest benefit, potentially adding up to three years to their lifespan. Women, saw the most significant gains – up to 2.3 years – with a dietary pattern resembling the Mediterranean diet (AMED).
The research team analyzed data from over 103,649 participants in the UK Biobank, tracking their dietary habits and health outcomes over an average of 10.6 years. During this period, 4,314 deaths were documented. The five dietary patterns examined included the 2010 Alternative Healthy Eating Index, the Alternative Mediterranean Diet (AMED), the Healthy Plant-Based Diet Index (hPDI), the Dietary Approaches to Stop Hypertension (DASH) diet and the Diet for Risk Reduction of Hypertension.
All five dietary patterns were linked to lower all-cause mortality and increased life expectancy. However, the DRRD demonstrated a slightly stronger association with longevity than the hPDI. This suggests that focusing on dietary strategies specifically designed to reduce diabetes risk may be particularly beneficial for men. The AMED, characterized by a high intake of fruits, vegetables, whole grains, legumes, and healthy fats, showed the most pronounced effect in women.
Importantly, the benefits of these dietary changes remained even after accounting for genetic predisposition to longevity. This finding underscores the powerful influence of lifestyle factors – specifically, diet – on health outcomes, even in individuals with a genetic risk for shorter lifespans. The study suggests that consistent adherence to healthy eating patterns can positively impact lifespan regardless of genetic factors.
“This is a job well done in a database with high quality information from thousands of participants,” comments Fernando Rodríguez Artalejo, professor of Preventive Medicine and Public Health at the Autonomous University of Madrid and researcher at CIBERESP and IMDEA Food. “It was already well known that following some types of diets very rich in foods of plant origin, such as the Mediterranean diet, were associated with lower mortality, but the contribution of this work is to present the benefits of these diets in a positive and more understandable way for the population, that is, in years of life gained by following these diets.”
Professor Artalejo further emphasizes that it’s never too late to improve one’s diet. He notes that even adopting an optimal diet at age 80 can be associated with a gain of up to two years of life for men, and up to one year for women, compared to those with consistently poor dietary habits.
The study’s findings align with a growing body of evidence highlighting the critical role of nutrition in promoting health and longevity. The DRRD, for example, typically emphasizes whole grains, fruits, vegetables, lean protein, and limited intake of processed foods, sugary drinks, and saturated fats – principles known to reduce the risk of chronic diseases like type 2 diabetes, heart disease, and certain cancers. Similarly, the AMED’s focus on plant-based foods and healthy fats is associated with improved cardiovascular health and reduced inflammation.
While the study provides compelling evidence of the benefits of healthy eating, it’s important to note that it is observational in nature. This means that it can demonstrate an association between diet and lifespan, but it cannot definitively prove cause and effect. Other factors, such as physical activity, smoking status, and access to healthcare, also play a significant role in determining longevity.
the study focused on a specific population – UK Biobank participants – and the results may not be generalizable to all populations. However, the large sample size and rigorous methodology strengthen the validity of the findings. The researchers based their calculations on how much longer a 45-year-old could expect to live by following one of the healthy diets compared to those with the least healthy eating habits.
The implications of this research are significant for public health. Promoting healthy dietary patterns, starting in midlife, could be a powerful strategy for increasing population lifespan and reducing the burden of chronic disease. The study reinforces the message that dietary choices have a profound impact on long-term health and well-being, and that even modest changes can yield substantial benefits.
the message is clear: prioritizing a healthy diet is an investment in a longer, healthier life. The specific dietary approach may vary depending on individual preferences and health needs, but the core principles – emphasizing whole, unprocessed foods and limiting unhealthy fats, sugars, and processed foods – remain consistent.
