Four Healthier Eating Patterns That Can Help You Live Longer

A new study published in the Journal of the American Medical Association (JAMA) has identified four healthy eating patterns that are associated with a lower risk of mortality. The study analyzed data from over 100,000 adults in the United States and found that those who adhered to certain dietary patterns had a significantly lower risk of premature death.The four dietary patterns identified in the study were:

The Healthy Eating Index-2015 (HEI-2015): This pattern emphasizes a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It is consistent with the 2015-2020 Dietary Guidelines for Americans.

The Alternate Mediterranean Diet (AMED): This pattern includes vegetables, fruits, nuts, whole grains, legumes, fish, and olive oil, while limiting red and processed meat, dairy, and sweets.

The Dietary Approaches to Stop Hypertension (DASH): This pattern emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while reducing sodium intake.

The Alternative Healthy Eating Index-2010 (AHEI-2010): This pattern includes higher intakes of fruits, vegetables, whole grains, nuts, legumes, and omega-3 fats while limiting red and processed meats, sugar-sweetened beverages, and trans fats.

The study found that individuals who followed these healthy eating patterns had a lower risk of death from all causes, including cardiovascular disease and cancer. Specifically, those who adhered most closely to the HEI-2015 and AHEI-2010 had a 10% to 12% lower risk of premature death, while those who followed the DASH and AMED diets had a 5% to 9% lower risk of mortality. The study's authors noted that the findings suggest that a healthy diet may be more important than any individual nutrient or food group. They recommend that individuals focus on consuming a variety of nutrient-dense foods while limiting their intake of processed and unhealthy foods.

The study also found that the benefits of a healthy diet were more significant for individuals who did not smoke, exercised regularly, and maintained a healthy body weight. The authors note that these findings underscore the importance of a comprehensive approach to health that includes diet, physical activity, and other lifestyle factors.

The study concludes that adopting one of the four healthy eating patterns identified in the study can have significant benefits for long-term health and longevity. By prioritizing nutrient-dense foods and limiting unhealthy foods, individuals can help reduce their risk of premature death and promote overall well-being.