Many people only start thinking about their mortality and a healthy lifestyle when they hit middle age - and now the good news is it might not be too late. New research has shown switching diet in your 40s can still add years to your life.

A study, published in Science Advances, examined the food habits of more than 103,000 people from the UK Biobank over a 10-year period to see what effect changes in eating would have. And after looking at five diets they found one could add three years in people who changed what they ate after the age of 45.

The researchers looked at what people ate and then matched them to five different healthy diets. These were:

• State pensioners urged to look out for 'subtle' tax change


• Lorraine doctor Amir Khan's two golden rules to cut risk of heart disease and inflammation

• the Mediterranean diet


• the Diabetes Risk Reduction Diet


• the DASH diet


• a plant-based diet


• the Alternative Healthy Eating Index (AHEI) diet.

It explained that as the study was carried out, 4,314 people died which meant, based on their diets and genetic risk factors, scientists could estimate how many extra years people could gain by following a particular diet. According to Prevention, while the gains were different depending on what people ate, it was found all five diets could add years to their lives - even if made in their mid-40s.

• Alternate Healthy Eating Index-2010 - this diet aims to lower the risk of chronic disease. It grades foods and nutrients that predict chronic disease risk, with a higher score being better. Men following the AHEI gained an estimated 4.3 years while women gained an estimated 3.2 years


• Alternative Mediterranean diet - this examined the Mediterranean-style, plant-forward nutrition outside the Mediterranean region. It includes plenty of vegetables, fruits, nuts, whole grains, legumes, and fish, and limits red and processed meats. Men who followed this diet gained an estimated 2.2 years, while women gained 2.3 years


• Plant-based diet - vegetables, fruits, nuts, seeds, and legumes were the main components of this diet with less, but not completely eliminated, meat and dairy. Men following this diet gained an estimated 2.1 years, while women gained 1.9 years


• DASH - this eating plan aims to lower blood pressure, reduce cholesterol, and support overall health, including heart health. It mainly consists of vegetables, fruits, whole grains, lean protein, and low-fat dairy while limiting sodium, added sugars, and saturated fats. Men on this diet gained 1.9 years, while women gained 1.8 years


• Diabetes Risk Reduction Diet (DRRD) - this is aimed at preventing or managing type 2 diabetes, through meals based on high-fibre foods, along with healthy fats and lean proteins. It limits added sugars, refined carbs, and processed meat. Men on this diet gained three years, while women gained 1.7 years

The authors of the study said: "Greater adherence to various healthy dietary patterns was consistently associated with a lower risk of all-cause mortality and longer life expectancy, regardless of longevity genes. Our results underscore the significance of adhering to healthy dietary patterns based on dietary recommendations for extending life expectancy, offering individuals the flexibility to adapt these dietary patterns according to their preferences and traditions."