Scientists have discovered that a meat-free diet, rich in fresh fruits, vegetables, and low-fat dairy products, has a strong impact on healthy aging. A comprehensive study reveals that giving up meat consumption could be the key to preventing 11 fatal health issues as one ages, such as cancer, diabetes, and cognitive decline. These findings parallel previous research associating meat intake with diseases like heart conditions and cancer. It was particularly noted that meats like beef and lamb increase health risks.Plant-based diets are rich in gut-strengthening fibers, vital vitamins, and minerals and lack excess fats and salt that can negatively impact heart and brain health.International researchers examined over 100,000 Americans in their 50s’ health and dietary habits for over 30 years. The study collected significant data by recording the frequency of occurrence of 11 common age-related diseases, including cancer, diabetes, heart attacks, heart diseases, stroke, kidney failure, lung diseases, Parkinson’s, and multiple sclerosis. Participants’ cognitive functions, general physical and mental health were also evaluated.Researchers found that individuals adopting plant-based diets had an 86% higher rate of protection against the 11 diseases and preserving cognitive, physical, and mental well-being compared to meat-heavy diets. Those adhering to a completely plant-based diet were found to have a 46% higher chance of avoiding serious health issues.Researchers discovered that excessive consumption of processed foods, such as ready meals, frozen pizzas, soft drinks, and bread, reduced the possibility of ‘healthy aging’ by 32%.Researchers from Canada, the USA, and Denmark stressed the critical importance of their findings on a global scale considering the increasing aging population worldwide. They pointed out that nutrition schemes enriched with healthy plant-based foods, with moderate inclusion of healthy animal foods, could enhance healthy aging and guide future dietary guidelines.Experts emphasize that proper nutrition is the foundation of healthy aging and overall health well-being. Here are some recommendations for a balanced diet:Consume at least 5 portions of a variety of fruits and vegetables daily. All fresh, frozen, dried, and canned fruits and vegetables fall under this category.Base your meals on starchy carbohydrates, preferably whole-grain foods like potatoes, bread, rice, pasta.Aim to consume 30 grams of fiber a day.Opt for lower-fat and sugar choices; use alternatives to milk or dairy products (such as soy beverages).Include 2 portions of fish a week (one should be oily), as well as protein sources like beans, lentils, eggs, and meat.Opt for unsaturated fats and spreads, limit the amount of fat.Remember to drink 6-8 glasses of water daily.Adults should consume less than 6 grams of salt daily, while saturated fat intake should be less than 20 grams for women, and 30 grams for men.A healthy diet not only supports physical health but also strengthens mental and emotional well-being. Experts highlight that proper nutrition has long-term benefits on all these aspects.