A recent study published in the journal Nature Medicine found people who followed the Alternative Healthy Eating Index (AHEI) were more likely to achieve healthy aging than those eating any other diet. This diet is rich in fruits, vegetables, plant proteins, whole grains, nuts, legumes, and lower-fat dairy products, and includes moderate amounts of fish.
Protein is a key food group that can improve healthy aging, as it helps counteract many of the natural changes your body goes through as you get older. As we age, we naturally lose muscle mass, which can lead to weakness and a higher risk of falls and fractures.
Protein is also essential for healing wounds and injuries, recovering from illness or surgery, and maintaining skin elasticity.
“From the age of 40 on, we should aim to consume at least 1-1.2 grams of protein per kilogram of body weight, so if you weighed 150 pounds, you’d need 68-82 grams per day, equivalent to having two eggs, two glasses of milk, three ounces of chicken, and four ounces of salmon throughout the day,” Balls added.
Make sure your diet is rich in antioxidants
“On a cellular level, ageing is the slow breakdown of healthy cells caused by free radicals, the unstable molecules generated every time we breathe, eat, or produce energy. Over time, these molecules damage cells, impair DNA, and erode the structures that keep us young and healthy,” says Dr. Hamid Djalilian, a professor of otolaryngology [head and neck] at the University of California, and chief medical advisor at NeuroMed Tinnitus Clinic.
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Foods rich in antioxidants include beans, berries, apples, pecans, plums, cherries, kale, spinach, nuts, seeds, and spices like turmeric, ginger, cinnamon, and cloves.
One handful of blueberries (half a cup) is considered a single serving, as is half a cup of cooked kale, spinach, or broccoli.“A smoothie with berries and leafy greens and matcha is an antioxidant powerhouse,” says Best.
Healthy fats like omega-3 fatty acids are essential for brain structure and function, and help slow cognitive decline, while other types of healthy fat are crucial for the absorption of vitamins, the manufacturing of hormones, and managing cholesterol levels.
Some fats, such as trans fats and saturated fats, are less healthy. These fats, which are found in processed meat like bacon and sausages, hard cheeses, whole milk, baked goods, and fried foods, increase LDL (bad) cholesterol and decrease HDL (good) cholesterol, which increases your risk of cardiovascular disease.
Around 20-35 per cent of daily calories from healthy unsaturated fats like monounsaturated and polyunsaturated fats. You can supplement your fat intake by adding high-fat foods to your meals, such as a handful of walnuts and an olive oil dressing added to a salad, or avocado and salmon added to your eggs on toast.
Get all your vitamins and minerals, especially vitamin D and calcium
Vitamin D and calcium are important for ageing well, as they support key body systems that start to wear down with age. Calcium helps maintain bone strength, while vitamin D helps your body absorb this calcium (helping to reduce the risk of osteoporosis and fractures), plays a role in cognitive function and immune health, and is linked to lower risks of heart disease and type 2 diabetes.
Oily fish (such as salmon, sardines, and tuna), red meat, liver, and egg yolks are naturally rich in vitamin D, as well as foods fortified with vitamin D like dairy products and breakfast cereals.
Along with being rich in antioxidants like anthocyanins, flavonoids, and vitamin C, berries — especially blueberries, strawberries, blackberries, and raspberries — have also been found to help lower blood pressure, reduce cholesterol levels, improve cognitive function, and delay age-related mental decline.
About half a cup of blueberries, raspberries or blackberries is a single serving, as is 8-10 strawberries.
Avoid cakes, cookies, and crisps
The Nature Medicine study additionally found that a diet composed largely of trans fats, sodium, sugary drinks, red meat, and processed meat, detracted from ageing healthily.
Avoiding foods high in sugar and trans fats, such as cookies, cakes, crisps, and fried foods is best for ageing healthily.
“If you had to pick one food item to avoid in midlife, it would be trans fats. In the recent Nature study, trans fats topped the list in badness, negatively impacting every domain of ageing. You’ll find them in margarine, processed snacks, and fried fast food,” Djalilian says.
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