According to a multinational study conducted by McMaster University, a diet consisting of fruits, vegetables, legumes, nuts, fish, and whole-fat dairy can significantly lower the risk of coronary heart disease, stroke, and Type 2 diabetes. The study also developed a “PURE healthy diet score” that rates the intake of these six categories on a scale of 0 to 6 to determine a participant’s dietary health.
  

Key Points: 

1. The Prospective Urban Rural Epidemiology (PURE) study involved 166,762 individuals aged 35 to 70 from diverse economic backgrounds across 21 countries. It aimed to evaluate the impact of diet on longevity and cardiovascular health.
2. The “PURE healthy diet score” rated six food categories – fruit, vegetables, legumes, nuts, fish, and dairy (primarily whole fat) – each associated with longevity in past research. The scoring system assigned a value of 0 (unhealthy) to 1 (healthy) to each food category based on a participant’s intake.
3. Study participants with the highest diet scores (a score of at least five) consumed daily five servings of fruits and vegetables, a quarter cup of nuts, and two dairy servings, primarily from whole-fat milk, yogurt, and cheese. Their diets also included three to four half-cup servings of legumes and 6.5 ounces of fish per week.
4. Participants with high diet scores were 30% less likely to die from any cause over a nine-year study period, and they also had a significantly lower risk of heart attack, stroke, and death from cardiovascular disease.
5. Whole-fat dairy consumption was found to be beneficial, potentially due to its high-quality protein, unique fatty acids, and many vitamins and minerals. It was associated with a lower risk of developing hypertension and Type 2 diabetes.

Source: https://www.theglobeandmail.com/life/health-and-fitness/article-foods-to-live-longer-longevity-diet/