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Healthy Eating Patterns in Midlife May Promote Healthy Aging

The U.S. population is aging, with the number of Americans aged 65 and older projected to more than double over the next 40 years.1 This trend has sparked increasing interest in promoting longevity and how to maintain physical, mental, and cognitive health throughout the aging process. Research has shown that healthy eating can help prevent chronic conditions like diabetes and heart disease, and some studies link high-quality diets to a longer lifespan. A recent large study published in Nature Medicine looked at how different eating habits during midlife can influence long-term health. Private Health Management (PHM) summarizes the key findings and what they could mean for your health.

Analyzing optimal dietary strategies for healthy aging
This landmark multi-center longitudinal study, led by researchers from Harvard University, University of Montreal, and University of Copenhagen, analyzed data from two large, long-term health studies: the Nurses’ Health Study (which followed women ages 30–55) and the Health Professionals Follow-Up Study (which followed men ages 40–75). Beginning in 1986, the researchers evaluated dietary habits of more than 105,000 healthy individuals, at four year intervals, over a period of up to 30 years.2

The team evaluated how closely participants’ diets matched eight recognized healthy eating patterns, including the Alternative Healthy Eating Index, the DASH diet (Dietary Approaches to Stop Hypertension), and the Mediterranean diet. These diets all emphasize plant-based foods, healthy fats, nuts, and legumes, while limiting red or processed meats and added sugars. Some also include nutritious animal-based options like fish and low-fat dairy. They also measured how much ultra-processed food participants consumed. These foods are typically high in ingredients such as high-fructose corn syrup, flavor enhancers, unhealthy fats, and emulsifiers.

The researchers then looked at the relationship between diet and healthy aging at age 70 and beyond. Healthy aging was defined as reaching at least age 70 without major chronic diseases and with good physical, mental, and cognitive function. Only 9,800 participants—just over 9%—met these criteria. Adherence to any of the healthy eating patterns studied was associated with higher odds of aging well, and participants whose diets most closely followed the Alternative Healthy Eating Index in particular were most likely to experience healthy aging by the time they were age 70–75.

Regardless of the specific diet followed, this study found that people who ate more fruits, vegetables, whole grains, nuts, legumes, unsaturated fats, and low-fat dairy products were more likely to age healthfully. In contrast, those who consumed more trans fats, salt, sugary beverages, and red or processed meats were less likely to do so. Higher intake of ultra-processed foods was linked to a 32% lower likelihood of achieving healthy aging.

This study shows that midlife dietary habits are not just about short-term health. Developing healthy eating strategies—such as prioritizing plant-based foods, healthy fats, nuts, legumes, fish, and low-fat dairy while limiting processed foods and added sugars—can have lasting benefits. These habits may help prevent chronic disease and support physical, mental, and cognitive health into your 70s and beyond.

References

  1. Bureau, U. C. The U.S. Joins Other Countries With Large Aging Populations. Census.gov https://www.census.gov/library/stories/2018/03/graying-america.html.
  2. Tessier, A.-J. et al. Optimal dietary patterns for healthy aging. Nat Med 1–9 (2025) doi:10.1038/s41591-025-03570-5
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Amanda Chapman

Amanda Chapman, MBA, MMS, PA-C

Clinical Director | Physician Assistant

Amanda Chapman is a Clinical Director at Private Health Management, bringing more than 18 years of clinical experience in general surgery and surgical oncology. She has provided surgical consultations, first assisting, and postoperative care in both inpatient and outpatient settings, treating patients with benign and cancerous conditions. She also recently worked in digital healthcare and telehealth, focusing on cancer survivorship care and healthcare navigation. Board-certified by the National Commission on Certification of Physician Assistants, Amanda holds a Master of Medical Science in Physician Assistant Studies from Midwestern University and a Master of Business Administration in Healthcare from Northern Arizona University. She also educates future Physician Assistants as an Assistant Professor at Midwestern University.

Nick Mulligan, MHS, PA-C

Associate Clinical Director

Nick Mulligan is an Associate Clinical Director at Private Health Management. A board-certified Physician Assistant, he brings extensive experience in multidisciplinary critical care, with a focus on patient advocacy, sustainable health practices, and data-driven care. Prior to PHM, Nick held leadership roles at UConn Health John Dempsey Hospital and Brigham and Women's Hospital, and currently contributes to national clinical guidelines through the Society of Critical Care Medicine's ICU Liberation Committee.