Healthy eating patterns slash early death risk by 20%, 36-year study reveals
A long-term study has found that following certain healthy eating patterns can cut the risk of early death by nearly a fifth. Researchers tracked 75,000 women and 44,000 men over 36 years to assess how diet affects longevity. The results highlight the benefits of sticking to well-known nutritional guidelines over decades. The study focused on four eating plans: the Mediterranean diet, a plant-based diet, the Alternative Healthy Eating Index (AHEI), and the Dietary Guidelines for Americans (DGA). All four share a common emphasis on whole grains, fruits, vegetables, and legumes.
Participants who closely followed the AHEI saw a 20 percent lower risk of death. This index prioritises leafy greens, four daily servings of fruit, whole grains, nuts, and healthy fats like olive oil. It also discourages potatoes, refined grains, fruit juices, and saturated fats. Those adhering to the DGA reduced their risk of dying by 19 percent. These guidelines stress variety, nutrient-dense foods, controlled portions, and limits on added sugars, saturated fats, sodium, and sugary drinks. The study revealed even greater protection against specific causes of death. Sticking to these diets lowered respiratory disease deaths by 35 to 46 percent. Cardiovascular deaths dropped by 6 to 13 percent, while cancer deaths fell by 7 to 18 percent.
The findings confirm that long-term commitment to healthy eating patterns can significantly improve life expectancy. By reducing risks linked to major diseases, these diets offer measurable benefits for those who follow them consistently. Researchers suggest the results support public health recommendations for balanced, nutrient-rich diets.
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