Researchers from Peking University report that choosing diets rich in healthy foods can lower the chances of dying, but the benefit hinges on the quality of what is eaten. The finding appears in the Journal of Internal Medicine.
The analysis drew on data from more than 370,000 adults aged 50 to 71 at the start of the study. Participants were followed for an average of 23.5 years, during which time about 165,000 people died. The long follow-up provides a meaningful view of how dietary patterns relate to longevity and disease risk over decades.
Adopting a diet that is low in fat, especially saturated fat, and high in plant-based protein and complex carbohydrates was linked to a notable reduction in all-cause mortality, by around 18 percent. This pattern also correlated with substantially lower risks of cancer and cardiovascular disease, underscoring the potential health impact of food choices on long-term outcomes.
Saturated fats are commonly found in fatty cuts of meat and butter, while healthier fats come from sources like fatty fish, avocados, and a variety of nuts. The researchers note that extending the period of healthier eating is associated with lower intake of saturated fat, which may contribute to longer life expectancy and reduced disease risk over time.
In contrast, a low-carbohydrate diet showed a trend toward higher overall mortality in the study. A more thoughtful, higher-quality low-carb approach—emphasizing vegetables, legumes, and healthy fats—was associated with a slightly lower death rate but did not match the broader benefits observed with a well-balanced, lower-fat pattern. Overall, the data favored a diet rich in plant-based foods and whole grains while limiting saturated fats, rather than extreme carb restriction, for improving longevity and reducing disease risk.