Marker check · 4 questions
Diet
Modeling of large cohort data suggests a sustained shift from a typical Western diet toward an optimal one (legumes, whole grains, nuts, fish, vegetables) is worth several years — more the earlier you start. The individual levers with the best-replicated effects: fruit and vegetables daily, little processed meat, and few sugar-sweetened drinks.
The research
- Fadnes et al., PLoS Med 2022 — optimal-diet shift models up to +6–10y from early adulthood
- Wang et al., Circulation 2021 — "5 a day" ≈ 13% lower all-cause mortality
- Zhong et al., JAMA Intern Med 2020 — processed meat and mortality
- Malik et al., Circulation 2019 — sugar-sweetened beverages and mortality