There are some diet patterns researched that are repeatedly found to improve health markers and promote longevity. These are a pattern of eating or collection of foods found to have benefit. Common trends between the diet patterns include limiting saturated fat, sugar, and salt while recommending intake of healthy fats, fruits, vegetables, and whole grains.

The three diet patterns found to have a benefit to aging are the Mediterranean diet pattern, the DASH diet pattern, and the MIND diet pattern. They are each explored below.

Mediterranean Diet Pattern

The Mediterranean diet pattern is well known. It was identified and studied after a group of people living near the Mediterranean Sea were found to have lower rates of chronic disease and longer life expectancy. The Mediterranean diet pattern has been extensively researched and repeatedly is found to reduce the risk of cardiovascular disease, overweight/obesity, diabetes, cancer, cognitive decline, and death while increasing life expectancy. The diet pattern is rich in fruits, vegetables, whole grains, fish, nuts and olive oil. The Mediterranean diet pattern limits saturated fats and focuses on healthier unsaturated fats founds in nuts and olive oil. In addition to food recommendations, there is a recommendation for daily physical activity and enjoying meals with others. Individual foods within the diet pattern are known to have beneficial impact on health however the combination of these foods in the diet pattern are emerging to have synergist effect. Recommended intakes on the Mediterranean diet pattern:

• One to two servings of fruit and vegetables with every meal
• One to two servings of grains, preferable whole grains with every meal
• One to two servings of nuts, seeds, olives per day
• Use of herbs, spices, onion, garlic daily to provide flavour. Reducing the use of salt.
• Two servings of dairy per day, preferably low fat
• Two or more servings of fish/seafood and legumes weekly
• Two servings of white meat (poultry) per week
• Two to four servings of eggs per week
• Olive oil with every meal

Limits:

• Limit potatoes to three servings per week
• Limit red meat to two servings per week
• Limit processed meats to one serving per week
• Limit sweets to two servings per week

DASH Diet Pattern

The DASH diet pattern stands for Dietary Approached to Stop Hypertension.  It is a diet pattern that has shown a reduction in blood pressure without a change in salt intake.  Further reduction in blood pressure is possible with a salt restriction and the DASH diet pattern.  The DASH diet has also been shown to prevent the development of diabetes, kidney disease, and reduce the risk of gout.  The DASH diet pattern limits saturated fats, added sugars, refined carbohydrates and sodium.  The DASH diet promotes intake of fruits, vegetables, whole grains, fish, poultry, beans, nuts, and low-fat dairy well as increased intake of potassium, magnesium calcium, protein, and fiber.  Calories, number of calories per day, and serving sizes are defined with the DASH diet plan.  Recommended intakes on the DASH diet pattern:

• Four to five servings of vegetables per day
• Four to five servings of fruit per day
• Seven to eight servings of grains per day, preferably whole grains
• Two to three servings per day of low- to no- fat dairy products
• Maximum two servings per day of lean meat, poultry, fish
• Two to three servings per day of fats and oils
• Four to five servings per week of nuts, seeds, and beans

The MIND Diet

The MIND diet stands for the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.  It is partially based on the Mediterranean and DASH diet patterns.  It specifically targets brain health improving cognitive function and reducing the risk/rate of cognitive decline.  The MIND diet is rich in vitamins and antioxidants to fight inflammation. Intake of vegetables, fruit, whole grains, fish, poultry, nuts, and beans are recommended while limiting saturated fat, sugar, and salt.  The MIND diet specifically recommends intake of green leafy vegetables and berries.  Servings per week but not serving sizes are defined within the MIND diet. Recommended intakes on the MIND diet pattern:

• One serving of leafy green vegetables daily at a minimum
• One serving of vegetables (besides leafy greens) daily at a minimum
• Two servings of berries a week
• Three servings of whole grains a day at a minimum
• One serving of fish a week at a minimum
• Two servings of poultry a week at a minimum
• Three servings of beans a week at a minimum
• Five servings of nuts a week at a minimum
• Olive oil when fat is used

Limits:

• Five or less servings of sweets and pastries a week
• Four or less servings of red meats (beef, pork, lamb)
• One or less servings of cheese and fried food per week
• One tablespoon or less of butter per day

The Mediterranean, DASH, and MIND diet all have proven health benefits for healthy aging and longevity. There are similarities in the foods recommended and limited within each diet pattern. Health benefits can be seen from individual food as well as synergistically with the combination of foods. So, even a small change to incorporate a single food recommended within the diet patterns can provide benefit.

Table 1 – Comparison of Mediterranean, DASH, and MIND Diet Patterns

	Mediterranean	DASH	MIND
Vegetables	2 servings with every meal	4-5 servings per day	1 serving minimum per day AND 1 serving leafy green vegetable per day at minimum
Fruit	2 servings with every meal	4-5 servings per day	2 servings of berries per week at minimum
Whole Grains	1-2 servings with every meal	7-8 servings per day	3 servings per day at minimum
Fish	2+ servings per week	Max 2 servings per day of fish, poultry, and meat	1 serving per week at minimum
Poultry	2 servings per week	Max 2 servings per day of fish, poultry, and meat	2 servings per week at minimum
Red Meat	Limit to 2 servings per week	Max 2 servings per day of fish, poultry, and meat	4 or less servings per week at minimum
Legumes (beans, peas, lentils)	2+ servings per week	4-5 servings per week	3 servings per week at minimum
Nuts & Seeds	1-2 servings per day	4-5 servings per week	5 servings per week at minimum
Dairy	2 servings per day, low fat	2-3 servings per day, low fat	(less than 1 serving of cheese per week)
Fats	Olive oil with every meal	2-3 servings per day	Olive oil
Sweets	Limit to 2 servings per week		5 servings or less per week
Processed Meats	Limit to 1 serving per week