A new study of over 100,000 people in the U.K. has found that adhering to any of five healthy dietary patterns can significantly increase lifespan. Researchers observed that individuals whose eating habits aligned with these patterns were 18–24% less likely to die from any cause compared to those with the poorest dietary scores, even after adjusting for lifestyle factors like smoking, exercise, and education.
The Longevity Benefit
For women, this translated into an extra 1.5 to 2.3 years of life; for men, an additional 1.9 to three years. The findings, published in Science Advances, underscore a long-held but newly quantified link between food choices and longevity. This matters because it reinforces that how you eat is as important as what you eat. The study isn’t about restrictive diets; it’s about consistency in consuming nutrient-rich foods.
Five Dietary Patterns That Matter
The five dietary patterns identified weren’t rigid “diet” plans like keto or paleo, but rather academic measures of healthy eating. They included:
- Alternate Healthy Eating Index: Prioritizes foods known to prevent chronic diseases.
- Alternate Mediterranean Diet: A variation of the traditional Mediterranean diet adapted for diverse populations.
- Healthful Plant-Based Diet Index: Emphasizes plant-based foods while limiting animal products.
- Dietary Approaches to Stop Hypertension (DASH): Designed to lower blood pressure through heart-healthy foods.
- Diabetes Risk Reduction Diet: Focuses on low-glycemic foods to stabilize blood sugar levels.
Notably, diets rich in fiber were strongly linked to longer life, while excessive sugar intake correlated with increased mortality risk.
Genetics and the Power of Choice
Interestingly, the study also considered genetic predisposition to longevity. While those genetically predisposed to longer lives still benefited from healthy eating, the impact was less pronounced than for individuals with a weaker genetic hand. This highlights that diet can partially offset unfavorable genetic factors.
Study Limitations and Practical Advice
Researchers acknowledge that confounding variables (like healthcare access and health awareness) couldn’t be entirely ruled out, and the findings may not directly apply to populations outside the U.K. However, experts agree that the study’s large sample size lends credibility to its conclusions.
Ultimately, the message is clear: while precise lifespan gains may vary, consistently eating healthier will likely extend your life. Don’t overthink the exact numbers; focus on incorporating more nutritious foods into your daily routine.
