Harvard reveals what to do to increase longevity

A study carried out by Harvard University, in the United States, analyzed different diets with the aim of discovering which ones contribute to increasing longevity.

The diets evaluated include the Healthy Eating Index, the Alternative Healthy Eating Index, the Mediterranean diet, and the vegan diet.

What to do to increase longevity?

According to research, all Diets have the potential to reduce the risk of premature deathalthough they present specific variations in the percentages of effectiveness.

The Harvard study highlights the importance of following eating patterns that prioritize plant-based foods and minimize consumption of red meat, added sugars and unhealthy fats.

What to eat to have longevity? See the diets recommended by Harvard:

• Healthy Eating Index

According to the results, following the Healthy Eating Index, which prioritizes healthy plant-based foods and discourages consumption of red meat, added sugars and unhealthy fats, can reduce the risk of death from any cause by 19%.

It works by consuming fruits, vegetables, whole grains and seafood for every 1,000 calories ingested.

• Alternative Healthy Eating Index

Developed by Harvard, the Alternative Healthy Eating Index shows a reduction in the risk of death by 20%.

It requires a daily intake of five servings of vegetables and four servings of fruit, in addition to regular consumption of fish.

The Mediterranean diet, known for its rich consumption of fruits, vegetables, olive oil, fish, legumes, nuts and seeds, has shown a 18% risk reduction.

The traditional dietary pattern is associated with benefits for cardiovascular and general health.

On the other hand, the vegan diet presented a risk reduction of approximately 14%the smallest among the diets studied, but still significant for preventing premature death.

The eating style excludes all products of animal origin, including meat, dairy products, eggs and derivative products, relying mainly on foods of plant origin.

Why is varying foods crucial for longevity?

You study results suggest that the key is in dietary diversificationbalancing nutrients from different sources to maximize health benefits.

This is because, although diets rich in plant-based variety are beneficial, a vegan-only approach may not be as efficient as a diet that includes diversity, such as lean meats and dairy products.

In addition to the types of food consumed, the Frequency and variety in the consumption of these foods also play an important role in promoting health and reducing the risk of chronic diseases, as explained by Frank Hu, nutritionist and corresponding author of the study.

How was research conducted at Harvard?

Those involved in the study were more than 100,000 men and women, monitored over a period of 36 years. Using dietary questionnaires completed every two to four years, researchers assessed participants’ adherence to healthy eating patterns.

Additionally, the US Healthy Eating Index and the Alternative Healthy Eating Index were considered, with scores based on the frequency of consumption of healthy versus unhealthy foods.

After adjusting for variables such as family history, smoking and alcohol consumption, the researchers were able to establish a correlation between the participants’ diet and the risk of death from all causes.

The findings from this study not only shed light on the diets most effective in promoting longevity. But they also highlight the importance of a diverse and balanced diet.