Harvard reveals which diet holds the secret to longevity

A study from Harvard University in the United States shed light on which diets can significantly contribute to a longer and healthier life.

Assessing four globally recognized dietsthe research offers valuable insights into the reduced risk of premature death attributed to each diet.

What to eat to have longevity?

The Harvard study focused on Healthy Eating Indexat the Alternative Healthy Eating Indexat mediterranean diet and on vegan diet.

These dietary patterns have been rigorously analyzed to determine their benefits on human longevity.

The research highlights the importance of a balanced dietwith a special focus on including whole grains, fruits, vegetables, nuts and legumes.

What is the longevity diet? See those nominated by Harvard:

• Healthy Eating Index

According to the results, following the Healthy Eating Index, which prioritizes healthy plant-based foods and discourages consumption of red meat, added sugars and unhealthy fats, can reduce the risk of death from any cause by 19%.

It works by consuming fruits, vegetables, whole grains and seafood for every 1,000 calories ingested.

• Alternative Healthy Eating Index

Developed by Harvard, the Alternative Healthy Eating Index shows a reduction in the risk of death by 20%.

It requires a daily intake of five servings of vegetables and four servings of fruit, in addition to regular fish consumption.

The Mediterranean diet, known for its rich consumption of fruits, vegetables, olive oil, fish, legumes, nuts and seeds, has shown a 18% risk reduction.

The traditional dietary pattern is associated with benefits for cardiovascular and general health.

On the other hand, the vegan diet presented a risk reduction of approximately 14%the smallest among the diets studied, but still significant for preventing premature death.

The eating style excludes all products of animal origin, including meat, dairy products, eggs and derivative products, relying mainly on foods of plant origin.

Why is dietary variety essential for longevity?

According to research, plant-rich diets are beneficial, but a strict vegan approach may not be as effective as a diet that includes a variety of meats and dairy products.

A diversifying the foods consumed could be the secret for a longer and healthier life.

“These dietary patterns are designed to provide scientifically based dietary guidance that promotes health and reduces the risk of chronic disease,” explains Frank Hu. He is a nutritionist and corresponding author of the Harvard study.

After all, how did the scientists conduct the research?

Those involved in the study were more than 100,000 men and women, monitored over a period of 36 years. Using dietary questionnaires completed every two to four years, researchers assessed participants’ adherence to healthy eating patterns.

Additionally, the US Healthy Eating Index and the Alternative Healthy Eating Index were considered, with scores based on the frequency of consumption of healthy versus unhealthy foods.

After adjusting for variables such as family history, smoking and alcohol consumption, the researchers were able to establish a correlation between the participants’ diet and the risk of death from all causes.

The findings from this study not only shed light on the diets most effective in promoting longevity. But they also highlight the importance of a diverse and balanced diet.