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[推荐阅读] 人民日报健康客户端，2025-04-27，长寿是吃出来的！这样吃饭的人70岁后几乎很少去医院，后悔才看到

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[推荐阅读] 人民日报健康客户端，2025-04-27，长寿是吃出来的！这样吃饭的人70岁后几乎很少去医院，后悔才看到

2025-03-24，《自然-医学 Nature Medicine》刊出了“Optimal dietary patterns for healthy aging 健康老龄化的最佳饮食模式”一文，写到：

Higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy products were linked to greater odds of healthy aging, whereas higher intakes of trans fats, sodium, sugary beverages and red or processed meats (or both) were inversely associated. Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may enhance overall healthy aging, guiding future dietary guidelines.

水果、蔬菜、全谷物、不饱和脂肪、坚果、豆类和低脂乳制品的摄入量增加与健康衰老的几率增加有关，而反式脂肪、钠、含糖饮料和红肉或加工肉类（或两者）的摄入量增加则与健康衰老成反比。我们的研究结果表明，富含植物性食物的饮食模式，适度包括健康的动物性食物，可能会促进整体健康衰老，指导未来的饮食指南。

综合多种饮食方案来看，7种食物要坚持适当多吃，4种不健康食物要忌嘴少吃！

7种食物要坚持多吃：水果、蔬菜、全谷物、不饱和脂肪、坚果、豆类、低脂乳制品。

4种食物要忌嘴少吃：反式脂肪、钠（食盐）、含糖饮料、红肉及加工肉类，这4类食物摄入越多，实现健康到老的可能性越低。

Fig. 4 Multivariable-adjusted associations between dietary factors.png

https://media.springernature.com/full/springer-static/image/art%3A10.1038%2Fs41591-025-03570-5/MediaObjects/41591_2025_3570_Fig4_HTML.png

https://www.nature.com/articles/s41591-025-03570-5

图1 Fig. 4: Multivariable-adjusted associations between dietary factors and healthy aging and its domains in the main pooled dataset (n = 105,015).

Each heatmap square represent the OR comparing the 90th to the 10th percentile for each of the dietary factors. Logistic regressions were used to estimate ORs and were adjusted for age at baseline (1986), cohort (sex), BMI (kg m−2), ancestry (European, Asian, African-American, Other), smoking status (never, former, current smoker: 1–14 cigarettes per day, 15–24 cigarettes per day and ≥25 cigarettes per day), alcohol intake (g per day), physical activity (MET-h week−1), multivitamin use ever (yes/no), family history of myocardial infarction (yes/no), family history of type 2 diabetes, family history of cancer, family history of dementia (yes/no), postmenopausal status (yes/no) and menopausal hormone use (no, past, or current hormone use; women only), SES at baseline, marital status (yes/no), living alone ever (yes/no) and history of depression (yes/no) in the pooled cohorts. ORs greater than 1.0 are denoted in green; ORs below 1.0 are denoted in pink; a darker color indicates a stronger association. *Two-sided P values corrected for multiple comparisons using a false discovery rate (FDR) < 0.05.

主要汇总数据集中饮食因素与健康衰老及其领域之间的多变量调整关联（n = 105,015).

参考资料：

[1] 人民日报健康客户端，2025-04-27，长寿是吃出来的！这样吃饭的人70岁后几乎很少去医院，后悔才看到

https://news.qq.com/rain/a/20250427A08HEB00

[2] Anne-Julie Tessier, Fenglei Wang, Andres Ardisson Korat, A. Heather Eliassen, Jorge Chavarro, Francine Grodstein, Jun Li, Liming Liang, Walter C. Willett, Qi Sun, Meir J. Stampfer, Frank B. Hu & Marta Guasch-Ferré. Optimal dietary patterns for healthy aging [J]. Nature Medicine, 2025, 31(5): 1644-1652

doi: 10.1038/s41591-025-03570-5

https://www.nature.com/articles/s41591-025-03570-5

[3] 人民日报健康客户端，2025-05-25，长寿这件事，遗传只占5%！做好这5件事对长寿影响超过30%

https://news.qq.com/rain/a/20250525A06HFT00

5大健康生活方式为：

（1）不吸烟：当前不吸烟或戒烟超10年；

（2）不饮酒：从不饮酒、戒酒超10年；

（3）健康饮食：饮食多样性，每天至少食用12种食物中的5种，包括水果、蔬菜、谷物、肉类、鱼类和海鲜、蛋类、乳制品、豆类、甜点、大蒜、坚果和茶；

（4）规律运动：每天进行身体活动或户外活动；

（5）锻炼大脑：包括阅读书籍或报纸、打牌或麻将、参与社交活动、探亲访友等。

中国营养学会发布的《中国居民膳食指南（2022）》中建议：平均每天摄入12种以上食物，每周25种以上。