Four Healthy Eating Patterns Linked to 20% Lower Risk of Early Death

A new study published in JAMA Internal Medicine has found that following certain healthy eating patterns can lower the risk of early death by nearly 20 percent. The research tracked the diets of over 119,000 people for more than three decades. Four specific eating plans were highlighted for their benefits. The study analysed the eating habits of 75,000 women and 44,000 men over 36 years. It identified four effective eating patterns: the Mediterranean diet, a plant-based diet, the Alternative Healthy Eating Index (AHEI), and the Dietary Guidelines for Americans (DGA). All four emphasise whole grains, fruits, vegetables, and legumes.

The AHEI encourages daily consumption of vegetables, four servings of fruit, whole grains, nuts, legumes, and healthy fats like olive oil. It aims to prevent chronic diseases such as cancer, diabetes, heart attacks, and strokes. Following this pattern can reduce the overall risk of death by 20 percent.

The DGA focuses on variety, nutrient-dense foods, and controlled portions while limiting added sugars, saturated fats, and sodium. Adhering to it can lower the risk of dying by 19 percent. The study also found that these eating patterns reduced the risk of death from respiratory diseases by 35 to 46 percent, cardiovascular diseases by 6 to 13 percent, and cancer by 7 to 18 percent. The findings suggest that adopting these eating patterns can significantly extend life expectancy. Reductions in mortality from major diseases were observed across all four diets. The study underscores the long-term benefits of consistent, healthy eating habits.