Eating well today could pay off decades from now, according to a new study published in JAMA Network Open. Researchers tracked more than 13,000 U.S. adults for over 30 years and found that maintaining a healthy diet, alongside regular exercise, good sleep and not smoking, was linked to significantly lower risks of heart disease and death.
The study used the American Heart Association’s “Life’s Essential 8” score, which evaluates overall cardiovascular health based on diet, physical activity, sleep, weight, blood pressure, blood sugar and cholesterol. People who scored highest had a much lower risk of developing cardiovascular disease and were more likely to live longer, healthier lives.
Diet quality stood out as one of the key predictors of long-term heart health. Participants with better dietary scores, those who ate more fruits, vegetables, whole grains, nuts and lean protein, while limiting processed and high-sugar foods, had markedly better outcomes. Researchers also found that even modest improvements in diet and lifestyle over time could yield meaningful benefits.
“These findings show that it’s never too late to start improving your cardiovascular health,” the authors wrote. “Small, sustained changes in diet and other habits can have lasting effects.”
The study followed participants from the long-running Coronary Artery Risk Development in Young Adults (CARDIA) project, which began in the 1980s. At the 30-year mark, individuals with high cardiovascular health scores had up to 80% lower risks of death compared with those with low scores.
While genetics and medical care play a role, the researchers emphasized that daily choices, especially diet, remain the foundation of prevention. They note that healthy eating patterns not only improve heart health but may also support brain, metabolic and immune health over time.
The research was supported by the National Heart, Lung, and Blood Institute, with no commercial funding reported.