Plant-Based Diets Linked to Healthy Aging, Harvard Study Finds

A comprehensive study by Harvard researchers has revealed that adopting a plant-based diet—even starting in midlife—significantly improves the likelihood of healthy aging, with positive effects extending into a person's 70s and beyond. The findings, published in "Nature Medicine" in March, are based on a 30-year study tracking over 105,000 individuals between the ages of 39 and 69.

The research investigated how dietary patterns in midlife affected long-term health outcomes, specifically the likelihood of reaching age 70 or older without major chronic conditions and with robust cognitive, physical, and mental health.

Plant-based food | Source: Pexels

Participants were assessed using eight dietary indexes, with the Alternative Healthy Eating Index (AHEI)—developed by Harvard scientists—emerging as the most effective predictor of healthy aging.

“People whose AHEI score fell in the highest quintile had an 86% greater chance of healthy aging at age 70 and a 2.2 times greater chance of healthy aging at age 75 compared to those whose AHEI score fell in the lowest quintile,” Harvard Health Publishing reported.

Plant-based food | Source: Pexels

The AHEI diet emphasizes increased consumption of fruits, vegetables, whole grains, legumes, nuts, unsaturated fats, and moderate amounts of low-fat dairy. It advises limiting intake of sugary beverages, red and processed meats, trans fats, and sodium.