By: SPEAKIN’ OUT NEWS
A balanced, plant-forward Mediterranean-style meal emphasizes whole foods that research links to longer life after age 45
New research shows adults over 45 can still significantly improve their health and longevity by adopting a healthier diet. A large study published in Science Advances found that participants who shifted to nutritious eating patterns later in life added 2 to 3 extra years of life expectancy compared with those who stuck to less healthful diets.
The most impactful diets were plant-forward patterns — including Mediterranean, DASH, and Diabetes Risk Reduction diets — rich in whole grains, fruits, vegetables, and lean proteins. “A common thread among these diets is certainly that they are plant-forward,” said Christen Cooper, R.D.N., associate professor in the College of Health Professionals at Pace University.
Nutrition specialist Keri Gans, R.D.N., host of The Keri Report, added, “What we eat significantly influences many conditions that affect long-term health,” including heart disease, diabetes, and chronic inflammation.
This guidance aligns with decades of research showing that healthy dietary patterns — particularly those emphasizing plants and healthy fats — are linked to lower all-cause mortality and better metabolic outcomes. A long-term study by Harvard researchers reported that people adhering closely to a Mediterranean-style diet had a substantially lower risk of death from major chronic diseases.
Experts recommend starting with simple changes: filling half the plate with vegetables, choosing whole grains, and replacing processed snacks with nutrient-dense options.
These findings send a hopeful message — improving your diet at midlife can still meaningfully impact how long and how well you live.