4 healthy diets that can extend your life: a study
You can reduce your risk of early death by about 20%, just by eating more foods of four healthy eating patternsAccording to researchers who analyzed decades of data collected on more than 119,000 adults.
The study, published Monday in JAMA Internal Medicine, found that people who ate “high-quality meals” had a 20 percent lower risk of dying early from cancer, cardiovascular disease, respiratory disease, and neurodegeneration during the study.
Notably, the researchers found the link between healthy eating and a lower risk of death experienced by different racial and ethnic groups, including people of Hispanic descent, non-Hispanic blacks, and non-Hispanic white individuals.
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The “high-quality diets” included the four dietary pattern indices (Healthy Eating Index 2015, Alternative Mediterranean Diet, Healthy Plant-Based Diet Index, and Alternative Healthy Eating Index).
The new study, published Monday in JAMA Internal Medicine, found that people who ate “high-quality diets” had a 20 percent lower risk of dying early from certain diseases.
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They all share major components Including whole grains, fruits, vegetables, nuts, and legumes, though other ingredients vary for different eating styles.
Our findings support the recommendations of the DGA [Dietary Guidelines for Americans] For healthy, versatile eating patterns for all American individuals with diverse, cultural, and personal food traditions and preferences.
Various legumes and colored beans – top view. All participants were free of cardiovascular disease or cancer at the start of the study.
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researchers used Health data collected over a period of 36 years From two long studies. The first examined 75,230 women from the Nurses’ Health Study (1984-2020) and the second examined 44,085 men from the Health Professionals Follow-up Study (1986-2020).
All participants were free of cardiovascular disease or cancer at the start of the study.
It emphasizes eating fruits, vegetables, whole grains, nuts, legumes, fish and a high amount of olive oil.”/> One of the recommended diets is the Mediterranean diet. It emphasizes eating fruits, vegetables, whole grains, nuts, legumes, fish and a high amount of olive oil.
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Of the two study groups, food frequency questionnaires were completed every four years (starting in 1984 for the NHS and in 1986 for the HPFS), allowing the researchers to quantify the closeness of the 75,230 women and 44,085 men in the two studies in one of four years. Healthy Eating Patterns: Healthy Eating Index 2015 (HEI-2015), Alternative Mediterranean Diet Score (AMED), Healthy Plant-Based Diet Index (HPDI), and Alternative Healthy Eating Index (AHEI).
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The researcher assessed the participants on how well they followed four healthy eating patterns Aligned with current US Dietary Guidelines Finally, the participants used death records to determine any association with eating patterns.
Ho explained that people often get bored with one way of eating, “so that’s good news. It means we have a lot of flexibility in terms of creating Follow healthy eating patterns Maybe Designed for individual food preferences, health conditions and cultures.
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“For example, if you’ve been eating a healthy Mediterranean diet, and after a few months you want to try something different, you can switch to the DASH (Dietary Approaches to Stop Hypertension) diet, or you can switch to a semi-vegetarian diet,” Hu said.
Or you can follow the US Dietary Guidelines and create your own healthy eating plate.
The results have been published in the journal JAMA Internal Medicine.