Healthy ageing: New study ranks best and worst diets, from MIND to Mediterranean, and more

A long-term Swedish study reveals that diets rich in vegetables, whole grains, nuts, and healthy fats — like the MIND and Mediterranean diets — can protect your brain and heart as you age (Image: Pexels)

They say you are what you eat, but it’s more than just a saying, especially as you get older. Recent research from Sweden reveals that the food you include in your diet today could protect your heart and brain decades later. Whether you are in your 50s or 70s, simple changes in your diet can make a huge difference in how well you age and even help keep illnesses like dementia and heart disease at bay.

A 15-year study from the Karolinska Institutet in Sweden, published in Nature Aging, followed over 2,400 older adults to see how diet affects ageing. The findings show that those who ate plenty of vegetables, fruit, whole grains, nuts, and healthy fats had fewer problems with their heart and brain. Meanwhile, people who regularly consumed red and processed meat, sugary drinks, and white bread tended to develop multiple chronic illnesses faster.

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The best and worst foods for staying sharp and feeling great in later years:

The Mediterranean diet: This diet is packed with fresh vegetables, fruits, beans, olive oil, fish, and just a little red meat or sweets. It’s both delicious and heart-friendly. A small glass of red wine is also allowed. The diet fights inflammation, which is a cause of many age-related illnesses, and supports your body as it changes.

The MIND diet: This diet blends two trusted diets to help keep your memory sharp. It focuses on leafy greens, berries, nuts, whole grains, and fish—foods that nourish your brain. Especially for older adults worried about dementia, this simple, tasty diet helps keep the mind clear and healthy.

The AHIE diet: The Alternative Healthy Eating Index (AHEI) is less a strict diet and more a practical guide. It encourages eating whole foods, lots of vegetables, fruits, grains, and healthy fats, while cutting back on sugar, red meat, and processed snacks. It is easy to follow and approved by science. Plus, it’s designed to prevent heart disease, diabetes, and other chronic problems.

What to avoid

Sadly, many slip into a diet heavy on fried foods, sugary drinks, white bread, and red meat, with barely any greens. This type of eating causes silent inflammation in the body, which over time raises the risk of heart issues and memory decline. It might be quick and tempting, but it’s a trap you want to dodge.

FAQ:

Q: What are the key benefits of the Mediterranean diet?
A: The Mediterranean diet is heart-friendly and fights inflammation, potentially preventing age-related illnesses.

Q: How does the MIND diet help older adults?
A: The MIND diet focuses on brain-healthy foods and can help keep the mind clear and healthy, especially for those concerned about dementia.

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Q: What does the AHIE diet promote?
A: The AHIE diet encourages the consumption of whole foods, vegetables, fruits, grains, and healthy fats while reducing sugar, red meat, and processed snacks.

Q: What foods should be avoided to maintain good health in later years?
A: It's best to avoid fried foods, sugary drinks, white bread, and red meat, as they can cause silent inflammation and increase the risk of heart and memory issues.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.