Your eating patterns may help predict your lifespan. Here is the new conclusion. study It was published in the Journal of the American Medical Association evaluating diet quality and mortality. The study found that people who ate a more nutritious diet were less likely to die prematurely.
The dietary habits of 119,315 individuals (75,230 females and 44,085 males) were assessed over 36 years from nurse health surveys and health care professional follow-up studies. During that period, they assessed adherence and outcomes associated with four different dietary patterns. U.S. Dietary Guidelines for Americans.
The four eating patterns analyzed were:
- of Healthy Eating Index 2015 (HEI)measures dietary quality and adherence, and utilizes the guidelines in the Dietary Guidelines for Americans in scoring assessments.
- The Alternative Healthy Diet Index (AHEI) created by researchers at the Harvard TH Chan School of Public Health as an alternative to the original HEI. Like the HEI, it provides a score, but focuses on reducing the risk of chronic disease.
- The Alternative Mediterranean Diet (AMED), which measures adaptation to the principles of the Mediterranean diet.
- Healthy Plant-Based Diet Index (HPDI), which measures adherence to a healthy plant-based diet.
The study found multiple ways to protect a healthy diet
Individuals with the highest adherence to at least one of the healthier diet indicators had the lowest risk of death compared with those with the lowest adherence. This result was seen across all four healthy eating indicators. Moreover, this result was consistent across multiple racial and ethnic groups. It was also seen in a dose-dependent manner (higher scores were associated with lower risk of premature death from cardiovascular disease, respiratory disease, and cancer). It was further associated with a lower risk of death from disease.
There were several key takeaways from this study. First, I emphasized that there are multiple ways to protect your healthier eating habits. Since there is no “one size fits all” diet, it has been demonstrated that different eating patterns can be adapted to any ethnic or personal preference. bottom. For example, all diets are nutritious and rich in vitamins and minerals. They were also leaning toward a more plant-based approach.Frank Hu, Ph.D., chief of the Department of Nutrition and Epidemiology at the Harvard TH Chan School of Public Health, was the lead author of the study. He told TODAY.com, “These diets differ in several aspects, but they all contain high amounts of healthy plant foods such as fruits, vegetables, whole grains, nuts, legumes, and refined grains. , added sugars, sodium, and red and processed meats.”
Focus on these 5 eating habits to help you live longer.
1. Focus on dietary fiber
One of the best ways to consume more plants is to focus on consuming more fiber. 2019 systematic review and meta-analysis in journal lancet Adequate fiber intake (between 25g and 29g per day) was also associated with a lower risk of all causes and a reduction in heart disease, type 2 diabetes and colorectal cancer .
2. Nut nosh
Nut consumption was emphasized across all four dietary patterns in this study. again, better brain health and may lower the risk of heart disease.
3. Be colorful
Color is essential in the plant world and is derived from compounds called phytonutrients that provide both color and benefit to plants. the study Eating colorful fruits and vegetables has also been shown to contribute to longevity.
4. Choose plant and marine protein sources
Some dietary patterns emphasized legumes, legumes, and fish. For example, AMED patterns promoted consumption of fatty fish like salmon, which can provide plenty of omega-3 fatty acids. In contrast, legumes and legumes provide fiber in addition to protein.
5. Find flexibility
This study showed that a healthy diet can be tailored to the individual, and that following multiple approaches within a common theme can provide significant health benefits. For a diet to last long, it needs to be enjoyed, so it is important for individuals to adapt these healthy eating patterns to their own food and cultural preferences. You can switch between these different healthy meals or create your own flexitarian diet for greater variety and adherence. The basic principles of the diet should remain the same: Eat minimally processed plant foods such as fruits, vegetables, nuts, whole grains, legumes, lean meats, sugar, sodium, refined foods. Limit your intake of ultra-processed foods that are high in starch,” Hu explains.
If overhauling your eating patterns seems overwhelming, consider this. A baby’s steps are further than not moving at all.Many healthy eating patterns are not only associated with longer lifespans, but also with fewer complications of chronic disease risk, according to Hu. increase. For example, Fu explains, ‘Better adherence to the Mediterranean diet reduces the risk of cardiovascular complications in people with diabetes.’ Also, healthy dietary patterns are associated with improved survival in breast or colorectal cancer patients. ”
As Fu says, “It’s never too late to adopt a healthy diet.”
