For decades, many people believed that lifespan was primarily written into our DNA. If your parents reach their 90s, you may expect them to follow a similar path. Otherwise, it may feel as if your future is already decided.

A major new study by Huazhong University of Science and Technology (Hast) suggests that this is not all. what are you eatNo matter what your DNA says, every day can add actual years to your life.

Researchers followed more than 100,000 adults from the UK Biobank for about 11 years. During that time, more than 4,000 participants died.

A healthy diet lowers the risk of death

The research team looked at how well people followed five well-known healthy eating patterns, including the Mediterranean-style diet, plant-based diet, and DASH. diet A diet designed to control blood pressure and lower the risk of diabetes.

Those with the highest healthy eating scores lived longer. Compared to those with the poorest diets, those with the healthiest diets had an approximately 18 to 24 percent lower risk of dying during the study period.

Such numbers may seem far away. So the researchers asked a more relatable question: How many additional years does this mean?

Researchers looked at people after the age of 45 and compared those with the healthiest diets to those with the least healthy diets. The researchers estimated how long each group would live.

Men who followed the healthiest dietary patterns were expected to live approximately two to three years longer than men with lower dietary scores.

Women with the healthiest diets were expected to live approximately 1.5 to 2.3 years longer than women with the healthiest diets. diet quality.

This does not mean that everyone will automatically get that exact number of years. Rather, this means that, on average for a large population, better eating habits are associated with longevity.

Of the five dietary patterns studied, the one designed to lower the risk of diabetes was shown to extend men’s lives the longest. This diet focuses on high-fiber foods, healthy fats, and low sugar intake to improve blood sugar control.

Mediterranean diet benefits women

Mediterranean diet for women pattern showed the greatest benefit. This pattern includes plenty of fruits, vegetables, whole grains, olive oil, nuts, and a moderate amount of fish.

The benefits of a healthy diet are not just related to one disease. People with higher dietary scores had lower mortality rates from several major causes.

These include cancer, respiratory diseases such as chronic lung disease, and other serious health problems.

Simply put, a healthy diet does more than protect one part of your body. It supported overall health and reduced the risk of dying from various diseases.

What about genes?

The researchers also calculated a genetic score based on 19 mutations associated with longevity. As expected, people with higher genetic scores had a lower risk of death. Their genes gave them an advantage.

Still, diet made a difference at every genetic level. Even people who were genetically less likely to live long benefited from eating well.

In most diets studied, the effects of a healthy diet remained the same regardless of whether a person had strong longevity genes.

Common characteristics of a healthy diet

A healthy diet recommends eating vegetables, fruits, whole grains, beans, nuts, and healthy fats. Limit sugary drinks and highly refined foods.

The study found that fiber-rich foods were strongly associated with longer lifespans, while sugary drinks were associated with shorter lives.

A healthy diet supports stable blood sugar levels, reduces inflammation, and protects your heart and lungs. Over time, these small daily choices add up.

Another important point is flexibility. The five diets studied were not identical. They come from different traditions and focus on different health goals. But everything was connected to longevity. In other words, there is more than one way to eat deliciously.

Daily food determines lifespan

You don’t have to follow a perfect or highly restrictive eating plan to see results. Even incremental changes to your diet, such as moving from low-quality foods to more nutritious foods, can have a big impact over time.

The point is simple, but powerful. Genes influence health and longevity, but they are only part of the story.

The diet you choose, repeated every day for years, can meaningfully shape how long you live and how well you live.

Your DNA is set at birth and cannot be changed. What you can control, however, is what you put on your plate the next time you sit down to eat.

The research will be published in a journal scientific progress.

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