Aging is inevitable, but chronic disease doesn’t have to be. A recent study reveals that maintaining a plant-rich diet significantly increases the chances of reaching the age of 70 without chronic disease. Conditions such as diabetes, cardiovascular disease, cancer, and cognitive decline are often linked to poor diet choices.

So, how can incorporating more plants into your meals help you achieve a disease-free life well into your golden years? Keep reading to discover the dietary habits that can shape your future health.

The Study: Diet’s Impact on Longevity

A groundbreaking study published in JAMA Internal Medicine followed over 100,000 participants for decades, tracking their food intake and health outcomes. Researchers found that individuals who followed a predominantly plant-based diet had a much higher probability of reaching 70 without major chronic illnesses.

The key takeaway? What you eat today has a profound effect on your long-term health.

The Five Dietary Patterns Tracked

The study categorized participants based on five different dietary patterns:

• Healthy Plant-Based Diet: High in fruits, vegetables, whole grains, nuts, and legumes, with limited animal products.
• Unhealthy Plant-Based Diet: Included plant-based junk food, refined grains, sugary beverages, and fried foods.
• Mediterranean Diet: Rich in plant-based foods, healthy fats (olive oil), and moderate amounts of fish and poultry.
• DASH Diet (Dietary Approaches to Stop Hypertension): Focused on whole foods, lean proteins, and low sodium intake.
• Standard Western Diet: Characterized by processed foods, red meat, refined sugars, and unhealthy fats.

The results?

The healthiest individuals were those who adhered to either the Mediterranean, DASH, or healthy plant-based diets. Those on the Standard Western Diet, high in processed foods and animal-based fats, had the lowest chances of avoiding chronic disease.

Why a Plant-Based Diet Promotes Longevity

Reduces Inflammation

Chronic inflammation is linked to heart disease, arthritis, and cognitive issues. A diet high in processed foods and saturated fats triggers inflammation, whereas plant-based foods contain antioxidants and phytochemicals that help combat cell damage and reduce inflammation in the body.

Supports Heart Health

Heart disease remains the leading cause of death worldwide. Switching to a plant-focused diet lowers cholesterol, blood pressure, and blood sugar—key risk factors for cardiovascular issues. Plant-based sources of healthy fats (such as nuts, seeds, and avocados) contribute to better heart function.

Prevents Type 2 Diabetes

Diets rich in fiber from whole grains, legumes, fruits, and vegetables regulate blood sugar by preventing insulin resistance, a leading cause of Type 2 diabetes. Unlike processed carbohydrates, plant-based fiber slows down sugar absorption, maintaining steady glucose levels.

Reduces Cancer Risk

The American Cancer Society backs findings that plant-based diets are associated with a lower risk of cancer, particularly colorectal and breast cancer. The high fiber content in plants helps cleanse the colon, while antioxidants fight free radicals that cause cell damage.

Enhances Gut Health

Your gut microbiome plays a crucial role in immune function, metabolism, and even brain health. Prebiotic fibers from plants nourish beneficial gut bacteria, leading to better digestion and nutrient absorption.

Foods to Prioritize for a Disease-Free Life

If you’re looking to improve your diet and extend your health span, here are plant-based foods that should dominate your plate:

1. Leafy Greens & Cruciferous Vegetables

These vegetables are loaded with vitamins and minerals that combat oxidative stress and inflammation.

• Spinach, kale, and Swiss chard
• Broccoli, Brussels sprouts, cabbage, and cauliflower

2. Whole Grains

Refined grains strip away essential nutrients, but whole grains provide:

• Brown rice, quinoa, and bulgur
• Whole oats, barley, and whole wheat

3. Legumes & Beans

Rich in protein and fiber, legumes are excellent meat substitutes:

• Lentils, chickpeas, and black beans
• Soybeans and edamame

4. Nuts & Seeds

Packed with heart-healthy fats, these small powerhouses provide essential nutrients:

• Almonds, walnuts, and pistachios
• Flaxseeds, chia seeds, and sunflower seeds

5. Berries & Citrus Fruits

High in antioxidants and vitamin C, these fruits can boost immunity and brain function:

• Blueberries, strawberries, and raspberries
• Oranges, grapefruits, and lemons

6. Plant-Based Healthy Fats

Swap unhealthy saturated fats for heart-friendly alternatives:

• Avocados
• Olive oil and coconut oil

How to Transition to a Healthier Diet

Making the shift to a plant-based diet doesn’t have to be complicated. Start with small changes and work your way towards long-term habits.

Step 1: Reduce Processed Foods Gradually

Cut back on fast food, packaged snacks, and excessive sugar. Start replacing them with whole, minimally processed alternatives.

Step 2: Eat More Plant-Based Meals

Try committing to “Meatless Mondays” or plant-based dinners a few times a week. Gradually, increase plant-based meals as you find satisfying alternatives.

Step 3: Load Up on Fiber

Aim for at least 30 grams of fiber daily from vegetables, legumes, and whole grains. Fiber keeps digestion smooth and supports metabolic health.

Step 4: Learn New Recipes

Explore plant-based recipes to keep meals exciting and nutritious. Stir-fries, grain bowls, and hearty salads can be both tasty and beneficial.

Final Thoughts: The Power of Eating More Plants

Aging doesn’t have to come with chronic disease. Studies confirm that what you put on your plate today determines how you’ll feel decades from now. By embracing a plant-based diet rich in whole foods, you can enhance longevity, reduce disease risk, and maintain high energy levels throughout life.

The time to start is now—small, daily choices build lasting habits. Whether you commit to one plant-based meal per day or fully transition to a healthier diet, your future self will thank you.

Are you ready to take control of your health after 70? Start by eating more plants today!

For further insights, check out the full NBC News article here