A healthy diet and lifestyle are essential for preventing and managing cardiovascular disease. Experts estimate that about 25% of the variation in human life span is determined by genetics. There are simple things you can do to be your healthiest, most active, most productive self while living longer.
Introduction
In recent decades, the US population of older adults has steadily increased. However, 80% of older adults have at least one chronic health condition, highlighting the complex health challenges facing this demographic shift. Promoting healthy aging is a global priority, driven by the goal of promoting a high quality of life, supporting continued contribution to society, and reducing healthcare costs. Diet is the leading behavioral risk factor for noncommunicable diseases and mortality burden globally, and the second after tobacco use in US older adults.
Key Components of a Healthy Diet
A healthy diet comprises a combination of different foods, including:
- Staples like cereals (wheat, barley, rye, maize, or rice) or starchy tubers or roots (potato, yam, taro, or cassava).
- Legumes (lentils and beans).
- Fruit and vegetables.
- Foods from animal sources (meat, fish, eggs, and milk).
Benefits of a Healthy Diet
Preventing Chronic Diseases
Consuming a healthy diet throughout life helps prevent malnutrition in all its forms, as well as a range of noncommunicable diseases (NCDs) and conditions. A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes, and cancer.
Intervention and observational studies have provided compelling evidence that a better-quality diet is beneficial for the prevention of cardiovascular disease, type 2 diabetes, and premature mortality.
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Cardiovascular Health
A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease. The foods people eat can reduce their blood pressure and help keep their hearts healthy. Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.
Cancer Prevention
The American Institute for Cancer Research recommends a diet rich in a variety of fruits and vegetables, whole grains, and beans to support overall health and potentially reduce the risk of developing cancer. Some people believe that antioxidants in these foods play a key role in preventing cancer.
Weight Management
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake. Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has overweight or obesity may be at risk of developing certain conditions, including coronary heart disease, type 2 diabetes, osteoarthritis, stroke, hypertension, certain mental health conditions, and some cancers.
Mental Health
Some evidence suggests a close relationship between diet and mood. According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include blood glucose levels, immune activation, and the gut microbiome. The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high-fat foods. A healthy diet may help maintain cognition and brain health.
Diabetes Management
A healthy diet may help a person with diabetes manage their blood glucose levels, keep their blood pressure within target ranges, keep their cholesterol within target ranges, prevent or delay complications of diabetes, and maintain a moderate weight. People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
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Bone and Teeth Health
A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.
Longevity
If longevity runs in your family, you have a better chance of living longer. And that's important because there is more to longevity than duration. A healthy diet provides cells with vital sources of energy and keeps them stable and working as they should. A diet high in sugar, unhealthy fats, and processed foods, on the other hand, can leave cells throughout the body more vulnerable to damage and poor function.
A multitude of studies show that physical activity contributes to greater longevity, due to the many positive effects it has on the body. Being more active may lower your risk of heart attack, stroke, falling, and diabetes, among other benefits. Together, these benefits contribute to a longer lifespan.
Dietary Patterns and Healthy Aging
Examining and contrasting dietary patterns in relation to healthy aging will inform public health recommendations aimed at fostering the overall health and well-being of older adults, encompassing cognitive, physical, and mental health, and the prevention of chronic diseases.
Higher adherence to all dietary patterns was associated with greater odds of healthy aging. The Alternative Healthy Eating Index (AHEI) showed the strongest association followed by the reverse empirical dietary index for hyperinsulinemia (rEDIH); the healthful plant-based diet (hPDI) showed the weakest association. The AHEI showed higher odds of healthy aging compared to the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), hPDI, and reverse empirically inflammatory dietary pattern (rEDIP). The Alternative Mediterranean Index (aMED), Dietary Approaches to Stop Hypertension (DASH), Planetary Health Diet Index (PHDI), and rEDIH also demonstrated higher odds of healthy aging compared to the hPDI.
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When examining associations with each healthy aging domain, higher adherence to all dietary patterns was associated with all individual domains. For intact physical function, the AHEI showed the strongest association and the rEDIP showed the weakest association. For intact mental health, the AHEI showed the strongest association and the hPDI showed the weakest association. For being free of chronic diseases, the rEDIH showed the strongest association and the hPDI showed the weakest association. For surviving to the age of 70 years, the PHDI showed the strongest association and the hPDI showed the weakest association.
Higher intakes of fruits, whole grains, vegetables, added unsaturated fats, nuts, legumes, and low-fat dairy were associated with greater odds of healthy aging, while higher intakes of trans fats, sodium, total meats, and red and processed meats were associated with lower odds.
While adherence to all dietary patterns was significantly associated with healthy aging in both men and women, the associations were stronger in women except for rEDIH and rEDIP. The associations were also stronger in smokers, in participants with a BMI greater than 25 kg m−2, and in participants with a physical activity level below the median.
Higher ultraprocessed food (UPF) consumption was associated with lower odds of healthy aging. Higher consumption of UPFs was also associated with lower odds of maintaining intact cognitive function, physical function, and mental health, living free of chronic diseases, and reaching the age of 70 years.
Specific Dietary Patterns
- Alternative Healthy Eating Index (AHEI): This index emphasizes the consumption of fruits, vegetables, whole grains, nuts, legumes, and healthy fats, while limiting red and processed meats, sugary drinks, and refined grains.
- Alternative Mediterranean Index (aMED): This diet is rich in olive oil, fruits, vegetables, whole grains, legumes, and fish, with moderate consumption of dairy and limited intake of red meat.
- Dietary Approaches to Stop Hypertension (DASH): The DASH diet focuses on fruits, vegetables, whole grains, low-fat dairy, lean protein sources, and limits sodium, saturated fat, and added sugars.
- Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND): This diet combines elements of the Mediterranean and DASH diets, with a focus on foods that benefit brain health, such as berries and green leafy vegetables.
- Healthful Plant-Based Diet (hPDI): This diet emphasizes plant-based foods while allowing for moderate consumption of animal products.
- Planetary Health Diet Index (PHDI): This diet aims to promote both human health and environmental sustainability, with a focus on plant-based foods and sustainable agricultural practices.
- Empirically Inflammatory Dietary Pattern (EDIP): This pattern identifies foods that are associated with inflammation in the body.
- Empirical Dietary Index for Hyperinsulinemia (EDIH): This index identifies foods that are associated with increased insulin levels in the body.
Practical Advice for Maintaining a Healthy Diet
- Breastfeed babies and young children: Breastfeeding fosters healthy growth and may have longer-term health benefits.
- Eat plenty of vegetables and fruit: They are important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants.
- Eat less fat: Using unsaturated vegetable oils rather than animal fats or oils high in saturated fats will help consume healthier fats.
- Limit intake of sugars: Sugars should represent less than 10% of your total energy intake.
- Reduce salt intake: Limiting the amount of salt and high-sodium condiments when cooking and preparing foods can help.
- Choose whole grains: Opt for whole grains over refined grains whenever possible.
- Limit processed foods: Processed foods are often high in sodium, unhealthy fats, and added sugars.
- Stay hydrated: Drink plenty of water throughout the day.
The Mayo Clinic Diet
The Mayo Clinic Diet is the official weight-loss program developed by Mayo Clinic experts. The program focuses on eating delicious healthy foods and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you enjoy and can stick with.
The program has been updated and is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones. It focuses on changing your daily routine by adding and breaking habits that can affect your weight. Simple habits, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day, can help you lose weight.
The Role of Physical Activity
Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Regular physical activity can help you maintain your weight, keep off weight that you lose, and reach physical and cardiovascular fitness. Moderate physical activity includes walking, weight lifting, and lower-intensity exercises. Vigorous exercise includes running, bicycling, and swimming. Even household tasks like cleaning and gardening count as exercise. So does lifting small hand weights or doing leg lifts while watching TV.
Other Lifestyle Factors
- Don't smoke: Smoking has been proven to shorten lifespans.
- Limit alcohol: Excessive alcohol use increases your risk of liver damage, cancer, and serious accidents.
- Get enough sleep: Getting quality sleep is vital to good health and well-being throughout your life - and may even extend it.
- Hydrate:
- Socialize: More frequent social activity was associated with significantly longer survival.
- Think positive: Optimism is linked to a longer lifespan and to better emotional health in older men.