(Express.co.uk) Long life can be achieved through some simple lifestyle choices, according to researchers. Alongside not smoking, limiting alcohol intake and regular exercise, experts say the foods we eat can have a big impact on life expectancy. Eating a healthy, balanced diet that consists of five portions of a variety of fruit and vegetables every day, high fibre starchy foods like rice and pasta, some dairy, some dairy protein and unsaturated oils and spreads is highly recommended. But when it comes to a more specific diet to follow and specific foods to eat, a plant-based diet has been found to hold a variety of benefits.
Many studies have linked a plant-rich diet to lower risk of premature death, as well as a reduced risk of cancer, heart disease and brain deterioration.
A plant-based diet’s benefits are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate and vitamin C.
Several studies have linked vegetarian and vegan diets, which are high in plant foods, to having a 12 to 15 per cent lower risk of premature death.
The same studies also demonstrate a 29 to 52 per cent lower risk of dying from cancer or heart, kidney or hormone-ranted diseases.
Some research has also suggested the risk of premature death and certain diseases increases with greater meat consumption.
Several studies have shown nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, belly fat levels and even some forms of cancer.
Nuts’ health benefits come from their rich protein, fibre and antioxidant content, and they’re also a great source of vitamins and minerals such as magnesium, potassium and B6.
One study found participants who consumed at least three servings of nuts per week had a 39 per cent lower risk of premature death.
Alongside eating more plant foods, being physically active can add years onto a person’s life.
But how much exercise should we be doing?
One study showed as few as 15 minutes of exercise per day could help people achieve benefits, including an additional three years of life.
But the NHS recommends doing at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days a week that work all the major muscles.
Drinking less alcohol can also reduce a person’s risk of heart disease and cancer.
The healthy body advises not regularly drinking more than 14 units of alcohol a week.
