This article originally appeared on Clean Eating
It’s no surprise that what people eat affects their health, but among hundreds of diets, trying to pinpoint the best diet for a long, healthy life can be overwhelming. New research reports no 1 Although the optimal diet for longevity, there are some common dietary patterns that can alter life expectancy.
Published in the journal JAMA Internal Medicine, study Eating foods from one of four healthy eating patterns was found to reduce the risk of early death by nearly 20%. mediterranean diet, plant based diet, Alternative Healthy Eating Index, and Americans Dietary Guidelines (see below for details). All four eating patterns emphasize whole grains, fruits, vegetables and legumes.
“It is important to examine the relationship between DGA-recommended dietary patterns and long-term health outcomes, especially mortality,” said Frank Hu, Ph.D., of the Harvard School of Nutrition, in a statement.
Hu said there is a lot of flexibility when it comes to healthy eating, and dietary choices can be tailored to individual tastes as long as they adhere to the basics of any of the four healthy eating styles. I’m here. This means that if you get bored with one diet, you can still switch to another.
The study followed the dietary habits of 75,000 women and 44,000 men for 36 years. Every four years, participants filled out a questionnaire about the foods they ate, and each was scored based on how well they adhered to one or more dietary patterns.
Participants who maintained a healthy eating pattern were able to reduce their risk of dying from respiratory disease by 35 to 46 percent, their risk of dying from cardiovascular disease by 6 to 13 percent, and their risk of dying from cancer by 7 to 18 percent. rice field.
Most people are familiar with the Mediterranean and plant-based diets, but what about the other half of the four recommended healthy eating patterns?
Alternative Healthy Eating Index
Developed by Harvard researchers, Alternative Healthy Eating Index (AHEI) assigns food grades to how well it helps prevent chronic diseases and illnesses such as cancer, diabetes, heart attack and stroke.
AHEI’s diet includes a variety of vegetables, especially leafy greens, four servings of fruit per day, whole grains, nuts, beans Vegetable proteins such as tofu, fish and healthy fats like olive oil.
Study participants who followed the AHEI dietary pattern had a 20% reduced risk of death.
AHEI compliant recipes:
Artichoke and Olive Olive Oil and Garlic Spaghetti
Ginger apricot chicken with garlic greens
Power greens and millet salad
Dietary Guidelines for Americans
Dietary Guidelines for Americans (DGA) A metric designed to measure dietary quality, measured by how well you follow its recommendations. Focus on type, nutrient density and portion, limit added sugar, saturated fat, and sodium, and avoid sugary drinks. Rather than being specific about what foods to eat, the guidelines outline how to customize a nutritious diet, meet your dietary needs, and stay within your calorie limit.
In this study, participants who followed this dietary pattern had a 19% lower risk of death.
DGA compliant recipes:
This is the easiest yakitori you can make
Roasted Fall Vegetables with Smoked Trout and Creamy Coriander Dressing
Roasted Root Vegetables with Tahini Basil Drizzle
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