Four Diets That Extend Life – Harvard University Ranking

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 Four diets that prolong life - Harvard ranking

The plethora of conflicting information on the internet can sometimes make choosing the right diet difficult. However, researchers at Harvard University ranked the top four diets based on how effective they were in reducing the risk of early death.

Researchers found that people who ate the “highest quality diets” ;, had a 20% lower risk of premature death from any cause and a lower risk of diseases such as heart disease and cancer.

The results of the study, published in the peer-reviewed medical journal JAMA, are based on a survey of more than 100,000 men and women over 36 years. Study participants were asked to complete a nutritional questionnaire every two to four years, which checked whether they were following a healthy diet.

All four diets tested emphasized eating more whole grains, fruits, vegetables, nuts, and beans.

The first diet analyzed was implemented using the Healthy Eating Index. by the US government, which checks whether people are following basic dietary guidelines in the US. The US government dietary index gives a score from zero to 100 based on the amount of fruit, vegetables, whole grains, dairy, seafood, and fish a person consumes per 1,000 calories.< br />
Recommendations include eating healthy, plant-based foods, cutting back on red and processed meats, and avoiding sugar, unhealthy fats, and alcohol. People who scored high on this measure had a 19% lower risk of dying from a specific disease.

People who scored high on the second diet, which was measured using the “Alternative Healthy Eating Index” — a more advanced version of the Healthy Eating Index developed by Harvard, — reduced the risk of early death and disease by 20%.

The Harvard Alternative Healthy Diet Index calls for five servings of vegetables a day, four servings of fruit, five to six servings of whole grains, at least one serving of protein from nuts or tofu, and regular consumption of fish.

The third diet is a Mediterranean diet that emphasizes fruits, vegetables, whole grains, nuts, legumes, fish, and plenty of olive oil. The study says the diet emphasizes healthy fats in addition to plant-based foods and moderate alcohol.

The fourth diet was vegetarianism, including veganism and semi-vegetarianism, which focuses on eating more plant-based foods and values ​​all animal products, as well as alcohol, as having a negative impact on health.

In this relatively healthy foods, such as fish or some dairy products, are not on the menu. Vegetarian i diet may actually promote less healthy plant foods like potatoes. A study found that going vegan reduced the risk of mortality by 14%.

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