Harvard Study: This Diet Can Help You Stay Healthy and Independent After 70

A Harvard University study has found that a diet may significantly improve the chances of staying healthy and independent past age 70. This diet, known as AHEI (Alternative Healthy Eating Index), was recently recognized for its effectiveness in preventing chronic illness and promoting wellness in later life. Researchers followed over 100,000 participants aged 39–69 for three decades and found that those who adhered to the AHEI diet were healthier and remained disease-free by age 75.

The AHEI focuses on a plant-rich diet that emphasizes fruits, vegetables, and whole grains while limiting red and processed meat. Researchers also recommend increasing consumption of plant-based proteins and fish, alongside healthy fats such as olive oil and nuts. Additionally, the study advises against sugary beverages, which are associated with an increased risk of chronic diseases.

While AHEI received top recognition, the study also noted that other healthy eating patterns, such as the “Planetary Health Diet”, can serve as effective alternatives. These diets emphasize plant-based foods and promote environmentally sustainable eating habits.

The researchers highlighted that individual preferences may influence which diet is most suitable, but any balanced diet can contribute to a healthy, active lifestyle in older age.

In addition to Harvard’s groundbreaking research, other studies support similar conclusions about the benefits of healthy eating in later life. One joint study by the U.S. National Institutes of Health and Boston University found that diets combining plant-based foods with moderate consumption of animal products like fish and healthy fats can improve cognitive function and reduce the risk of diseases like Alzheimer’s.

Experts stressed the benefits of eating leafy greens, whole grains, and legumes while limiting processed foods and trans fats. This research showed that people who adopted such dietary habits were more likely to maintain physical function and well-being well into their 80s.