This diet slows dementia and heart disease, long-term study shows

The food you eat can determine how healthily you age. This is evident from a large Swedish study that followed over 2,400 seniors for fifteen years.

The conclusion: a diet rich in vegetables, whole grains, nuts, and healthy fats slows the development of chronic diseases such as cardiovascular problems and dementia. However, consuming a lot of red meat, processed meat, and sugary drinks accelerates the process.

The researchers at the Karolinska Institutet examined four types of dietary patterns. Three of these consisted of healthy foods and emphasized plant-based products, whole grains, and unsaturated fats. The fourth pattern, on the other hand, was labeled as pro-inflammatory, featuring high levels of red and processed meat, soda, and refined grains.

The results were clear: seniors who followed the healthy diets and primarily ate healthy foods developed multiple diseases more slowly. This was especially true for cardiovascular disease and dementia. The effect was less noticeable for muscle and bone disorders.

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"Our results demonstrate the significant influence of diet on the development of multiple diseases later in life," says researcher Adrián Carballo-Casla. The team now wants to further investigate which dietary recommendations have the greatest impact and for which groups of older adults they work best.

The diets studied included well-known variants such as the Mediterranean lifestyle (rich in vegetables, fish and olive oil) and the MIND diet, specifically developed to reduce the risk of dementia.

• The Mediterranean diet : revolves around lots of vegetables, fruit, legumes, whole grains, fish, and olive oil. Foods like red meat and sweets are rarely on the menu. Previous studies show that this eating pattern is not only good for the heart and blood vessels but also reduces the risk of certain cancers.
• The MIND diet : specifically developed to reduce the risk of dementia. It's a blend of the Mediterranean and DASH diets (focused on healthy blood pressure). It places special emphasis on leafy greens, berries, and nuts: foods designed to keep the brain healthy.
• The AHEI diet (Alternative Healthy Eating Index) : a more general guideline that assesses how closely your eating habits align with what experts consider healthy. It's rich in vegetables and whole grains, and low in processed meat, sugar, and saturated fat.

Although the study focuses on older adults, the message is broader: those who start healthy eating habits early may build extra protection for later life. A handful of nuts, a plate of vegetables, whole-wheat pasta instead of white bread: these are all small choices with a big impact in the long run.