AHEI = Alternative Healthy Eating Index
Based on the research of this peer-reviewed article, published in Nature Medicine: Tessier AJ, Wang F, Korat AA, Eliassen AH, Chavarro J, Grodstein F, Li J, Liang L, Willett WC, Sun Q, Stampfer MJ, Hu FB, Guasch-Ferré M. Optimal dietary patterns for healthy aging. Nat Med. 2025 May;31(5):1644-1652. doi: 10.1038/s41591-025-03570-5. Epub 2025 Mar 24. PMID: 40128348; PMCID: PMC12092270.
In our modern society, we’re living longer than ever and redefining what it means to age. On the outside, and on the inside (Gen X and Millennials, I’m looking at you – we’re trailblazing here).
We’re building careers, raising families, and managing busy lives, all while nurturing and investing in our one and only body. We’re looking to supercharge our energy for today, while simultaneously thinking ahead and planning for the healthiest possible future.
So, let’s get to it – what is the AHEI and how can we use it to our advantage to achieve our longevity goals? As is frequently the case in Lifestyle Medicine, the answer begins right on your plate.
Beyond “Good Eating”: The Power of the Alternative Healthy Eating Index (AHEI)
You’ve likely heard about various healthful diets – Mediterranean, DASH, plant-based. These are great and definitely confer benefits. These dietary patterns are just that, eating patterns. They describe which foods are included or excluded in the overall diet. The Alternative Healthy Eating Index (AHEI) is different – it is more like a tool, and a precise one at that, offering us a way to more objectively examine our diet. It assigns structured scores/ratings to food, based on the food’s impact on human health. The scoring system is set up to confer better ratings to foods that are nutrient-dense; those that are known for supporting healthy aging and decreasing the risk of chronic disease, thereby boosting longevity.
Why the AHEI is Your Blueprint for Optimal Health
The power of the AHEI lies in its ability to offer precise guidance on what truly fuels healthy aging in all dimensions: cognitive, physical, and mental health, alongside disease prevention. It’s all about strategically embracing foods that create a powerful internal environment for longevity and resilience:
- Abundance of Fruits & Vegetables: Especially whole fruits, leafy greens, and dark yellow vegetables. These are your body’s rich sources of antioxidants and vital nutrients.
- Whole Grains: Fuel your body with sustained energy and fiber, supporting gut health and stable blood sugar.
- Healthy Fats: Prioritize unsaturated fats, like those found in nuts, seeds, avocados, and olive oil, crucial for brain health and inflammation reduction.
- Legumes & Nuts: Powerhouses of plant-based protein, fiber, and essential minerals.
Conversely, the AHEI guides you away from elements that detract from your healthspan, such as trans fats, high sodium, and red and processed meats. The study also highlighted the significant negative impact of ultra-processed foods (UPFs), showing that higher consumption was strongly linked to lower odds of healthy aging across all domains.
More Than Just Preventing Disease: A Holistic Approach
What makes the AHEI so powerful, particularly for women (more on that below), is its multidimensional impact. This research didn’t just look at avoiding illness; it examined factors crucial to a vibrant life:
- Cognitive Health: Maintaining a sharp mind and memory.
- Physical Function: Preserving strength, mobility, and independence.
- Mental Health: Supporting emotional well-being and reducing depressive symptoms.
- Freedom from Chronic Disease: Significantly lowering your risk of conditions like heart disease or type 2 diabetes.
Intriguingly, the study found that the associations between healthy dietary patterns and healthy aging were even stronger in women compared to men. This underscores the profound impact mindful nutrition can have on your unique journey through life, especially as you navigate phases like perimenopause and beyond.
Your Personalized Path to Prolong Your Longevity
At The Prolongevity Clinic, we understand that while the science is clear, applying it to YOU – your busy life, your preferences, your unique profile of genetic risk factors and environmental risk factors, your health goals – requires a tailored approach.
Our unique approach to healthcare combines the latest evidence-based research with your unique genetic profile, biomarker status, lifestyle, and short and long-term health goals. Our unhurried, concierge-style telemedicine visits ensure your doctor truly gets to know you – your motivations, your concerns, and your aspirations. We then provide you with a comprehensive roadmap to optimize your health, future-proof your body and brain, and empower you to live a life full of richness and vitality.
Are you ready to extend your healthspan and truly live more life in your years?
