For years, the Mediterranean diet has been the gold standard for heart and brain health—and with good reason. Its emphasis on fresh vegetables, fruits, whole grains, healthy fats, and lean proteins has been linked to lower rates of chronic disease and better cognitive function. At Total Health Dentistry, we’ve often encouraged patients to look at food not just as fuel, but as a foundation for total-body wellness.
But according to a new 30-year study from Harvard University, there may be an even more powerful eating pattern for healthy aging: the Alternative Healthy Eating Index (AHEI). Published in Nature Medicine, the study tracked more than 100,000 people and found that those who most closely followed the AHEI had the best odds of reaching age 70 in excellent health—both mentally and physically.
The AHEI focuses on many of the same principles as the Mediterranean diet, with a few data-driven tweaks. The approach emphasizes:
- 5+ servings of vegetables daily (favor leafy greens)
- 4 servings of whole fruit (skip the juice)
- Whole grains (5–6 servings a day)
- Healthy fats (like olive or canola oil instead of butter)
- Nuts, legumes, and plant proteins like tofu
- Fish weekly
- Avoiding soda and highly processed foods
While the AHEI may not roll off the tongue, its core message is simple: prioritize whole, plant-forward foods and limit processed ones.
The bottom line? Whether you lean Mediterranean, AHEI, or MIND (another top diet from the study), the best eating plan for healthy aging is the one you’ll stick with. Choose whole foods, avoid ultra-processed snacks, and fuel your body with the nutrients it needs to support long-term vitality.
Your teeth, brain, heart—and future self—will thank you.
The general, cosmetic and reconstructive dental practice of Encino dentist Dr. Isaac Comfortes is devoted to restoring optimal oral health, which supports whole body health and enhances the natural beauty of smiles.
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