This Little-Known Diet Could Be the Key to Longevity and Bone Health

While no one likes to think about death, preventing it becomes a growing priority as we age. From lifting weights to avoiding excess sun exposure to eating a well-balanced diet, many people are willing to tweak their habits to extend their lifespan. But once we reach midlife and beyond, the stakes get higher—and fractures, especially hip fractures, and heart disease emerge as major threats. 

Fortunately, a recent study shows that a specific eating pattern—known as the "prudent" diet—may significantly reduce the risk of bone fractures and death from heart disease.

According to the study, a "prudent" diet is a diet "characterized by high consumption of fruit, vegetables, whole-grain cereals and oily fish, with low consumption of white bread, chips, sugar and full-fat dairy products."

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The study, originally published in Frontiers in Aging, followed almost 3,000 older adults for a 20-year span. The individuals agreed to both home and clinical visits during this time and provided the researchers with their healthcare records. They also completed questionnaires about dietary and lifestyle choices.

Over the 20-year follow-up, hip fractures occurred in 2% of men and 5% of women. When looking at all types of fractures, 9% of men and 22% of women were affected. As for cardiovascular-related deaths, 11% of men and 5% of women died from heart disease during the study period.

Researchers found that people who followed a "prudent" dietary pattern had a slightly lower risk of hip fractures and mortality from heart disease. They also observed that participants with more balanced diets tended to be more physically active. However, it’s unclear whether the participants' diets alone reduced the risk of fractures and death from cardiovascular disease or if their overall healthier lifestyles contributed to the benefits.

While there may not be a clear answer, the study highlights how important it is to educate aging individuals on the right dietary and lifestyle choices. Simple steps, like making sure you're eating a balanced diet high in whole foods, might not only help increase your bone health but may also give your heart a boost.