Gaby
A large-scale study by an international team of scientists has confirmed: it’s never too late to rethink your diet.
As noted by Professor Lars Tøndnes, the lead researcher from the University of Bergen in Norway, “Healthy eating can prevent premature death from heart attacks and strokes.” Most importantly, the researchers found that consuming nutritious foods can extend average life expectancy by more than eight years.
During the study, scientists utilized dietary recommendations from the UK’s National Health Service (NHS), which are included in the Eatwell Guide.
The researchers were interested in how closely the actual eating habits of Britons align with these recommendations. Previous observations had not been optimistic. According to those findings, the average Briton consumes half a liter of sugary drinks daily, eats 50 grams of processed meat—equivalent to six slices of bacon—and 100 grams of red meat.
Experts estimate that unhealthy eating is responsible for over 75,000 premature deaths among Britons each year, as reported by the Daily Mail.
What Scientists Discovered
The team analyzed dietary data from 467,354 individuals of both genders who participated in the UK Biobank survey.
Researchers examined the eating styles of these individuals, recorded mortality ages, and identified dietary patterns associated with longer life spans.
Those who adhered to an unhealthy diet comprised the 20 percent of participants most likely to die prematurely. Typically, these individuals consumed only a small amount of vegetables, fruits, whole grains, nuts, legumes, fish, white meat, milk, and dairy products. Many avoided healthy foods altogether.
In contrast, they consumed large amounts of processed meat, sugary drinks, eggs, and refined grains (such as white bread, white rice, and cookies).
However, when middle-aged individuals switched to a healthier diet, they could significantly increase their chances of living a longer, healthier life.
For instance, transitioning from a typical unhealthy British diet to the Eatwell Guide recommendations meant that a 40-year-old woman could expect to live, on average, eight years and seven months longer. Instead of living to 77, she could reach 86.
A similar dietary shift extended the life of a 40-year-old man by nearly nine years: from an expected 74 to 83.
The greatest increase in life expectancy was observed among those who followed the healthiest diet among all study participants.
This group included a large quantity of vegetables, nuts, legumes such as lentils and chickpeas, as well as milk and dairy products. They consumed minimal amounts of processed meat and refined grains, along with limited red meat, eggs, and sugary drinks.
What to Eat for a Longer Life
This dietary style largely aligns with NHS recommendations. The Eatwell Guide suggests reducing the intake of sugary drinks and processed meats, such as sausages and bacon. The benefits favor those who consume more nuts and whole grains, including whole grain bread and cereals.
NHS experts recommend eating five portions of fruits and vegetables daily, while ensuring adequate intake of starchy and protein-rich foods, and avoiding foods high in fat, salt, and sugar.
The study’s findings were published in the journal Nature Food.
