Rich in fruits, vegetables, nuts, legumes and good fats, this diet validated by Harvard Th Chan School of Public Health experts improves memory, reduces the risk of chronic diseases and preserves autonomy. Here are the foods that dietician Julie Boët recommends adopting now.
To age in good health, go green!
For this work, scientists have followed more than 100,000 health professionals for three decades. The objective? Understand how different food models influence the probability of reaching 70 years without chronic diseases. The whole by maintaining an intact mental and cognitive health.
During this study, researchers analyzed eight recognized food models, including Dash and Mind diets. All value a diet rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats. Some tolerate moderate quantities of fish or dairy products.
Result: Among the 9.3 % of participants who aged in good health, the majority followed diets over the plant, poor in ultra processed products.
The most effective diet is …
The AHEI (Alternative Healthy Eating Index) regime has established itself as the most beneficial. This diet promotes a diet rich in fruits, vegetables, whole grains, nuts, legumes and healthy fats, while being low in red and transformed meats, in sugary drinks, sodium and refined cereals.
According to the Montreal Cardiology Institute, “This regime is associated with an increase in the chances of aging healthy, with studies showing that it reduces the risks of diseases such as diabetes, cancer and stroke. By following the AHEI diet, you can improve its overall health and increase your healthy life expectancy.” An opinion widely demonstrated by this new study since the people who followed it diligently had 86 % more likely to age healthy at 70 years, and a probability 2.2 times higher to achieve it at 75 years.
In contrast, diets rich in ultra -processed foods, in particular processed meats and sugary drinks, were systematically linked to less good health at the great age.
“”Studies have already focused on eating habits in a context of specific diseases or to study longevity. Ours adopts a multiple facets vision, wondering: how does food affect people’s ability to live independently and enjoy a good quality of life as they get older? “ explains Frank Hu, professor at Harvard Chan School.
Flagship foods that support the brain and slow down aging
For dietician Julie Boët, “At 70 and beyond, it is quite possible to preserve its mental liveliness, your physical energy and its general well-being provided you make the right choices on a daily basis “.
And among these choices, food also plays a decisive role. “”Many research shows that certain foods, consumed regularly, can really slow down cellular aging, support memory and improve tone. “
It notes the importance of specific foods whose effects have been validated. “”This study highlighted foods associated with better cognitive health and more ‘active’ aging. These recommendations are close to the often recommended Mediterranean regime which has proven itself on the impact on health and aging. “
Here are the foods to favor, according to our expert, to age in good health
For the dietician, certain foods are to be consumed on a daily basis. She recommends in particular:
- Fatty fish, like mackerel or sardines. They are rich in EPA/DHA omega-3, vitamin D and B12. These nutrients are essential to the brain, to sight, to the heart, and are therefore particularly useful after 65 years;
- Red fruits, such as blueberries, strawberries, blackberries … They are full of polyphenols protecting brain functions, known to improve memory and slow down cellular aging;
- Green leafy vegetables, such as spinach, kale, arugula … These are real concentrates of vitamin K, lutein and folate. These nutrients are associated with a “biologically younger” brain and better bone health;
- Nuts, rich in plant omega-3 and magnesium, because they contribute to mood, memory and the fight against inflammation. One handle per day is enough to draw the benefits;
- Fermented foods, such as natural yogurt, kefir, raw sauerkraut … They support intestinal health, immunity and cognitive functions via the “enteric brain”;
- Legumes, such as lenses, chickpeas, white beans … which are rich in proteins and fibers. “”They also stabilize blood sugar, maintain muscle mass and promote lasting energy “ concludes Julie Boët.