As we grow older, our health goals naturally shift toward maintaining strength, mobility, and cardiovascular resilience.
For adults entering their 60s and beyond, two of the most serious risks are hip fractures and heart disease—both of which are leading causes of disability and mortality in this age group.
But according to a 20-year study led by researchers from the University of Southampton in the United Kingdom, dietary habits may play a more powerful role in protecting against these outcomes than previously understood.
The research, published in Frontiers in Aging, followed nearly 3,000 participants starting around age 65 and explored how long-term eating patterns influenced their likelihood of developing heart complications or experiencing fractures, particularly hip fractures.
The study identified a strong association between a “prudent” dietary pattern and reduced health risks.
A prudent diet, as defined in the research, is rich in fruits, vegetables, whole grains, and oily fish, while limiting refined starches, sugars, and full-fat dairy products.
Participants who consistently followed this approach showed lower rates of cardiovascular mortality and slightly fewer fractures than those who did not.
While the results do not prove causation, they offer compelling support for the idea that long-term dietary choices help build a foundation for aging well.
One notable aspect of the findings is the link between calcium intake and cardiovascular outcomes.
Calcium is traditionally recognized for its role in maintaining bone density, especially in older adults vulnerable to osteoporosis.
However, the Southampton study found that higher dietary calcium levels were more closely associated with reduced risk of heart-related death rather than fewer fractures.
This suggests a broader systemic benefit of calcium-rich foods when paired with an overall nutrient-dense diet.
The study also reinforces the idea that lifestyle factors rarely operate in isolation.
Participants who followed a prudent diet were also more likely to be physically active and less likely to have a history of smoking.
Physical activity itself has long been known to benefit both bone health and cardiovascular function.
Weight-bearing exercises like walking, dancing, and light resistance training stimulate bone remodeling while simultaneously improving circulation and lowering blood pressure.
According to Dr. John P. Higgins, a McGovern Medical School cardiologist,
These activities support bone density and cardiac performance together.
While more rigorous clinical trials would be needed to establish direct cause and effect, these observational results offer valuable guidance for individuals seeking to reduce health risks without relying solely on medications or interventions later in life.
They also support current public health recommendations that encourage eating patterns similar to the Mediterranean or DASH diets, both of which emphasize whole foods and plant-based ingredients.
In practical terms, this research is a reminder that it’s never too late to make meaningful changes.
Even gradual improvements in how we eat and move can accumulate into long-term protection against some of aging’s most serious threats.
For those entering their 60s or caring for loved ones in this stage of life, the takeaway is clear.
A nutrient-rich, balanced diet paired with regular physical activity may not only help preserve bone strength and cardiovascular health but also improve quality of life well into older age.
And while no single meal or vitamin can offer a guarantee, the consistent habits we build over time can shape a healthier future.
It’s a powerful argument for paying closer attention to what we put on our plates—because a prudent diet may be one of the most accessible tools we have for living well, longer.