Want to live longer? Here’s how…

Other studies have discovered that we can extend our lives by changing our eating habits.

1 CONSUME LESS ‘Restricting calorie intake to around twothirds of your daily needs can prolong your life by 20-40 years,’ says Dr Brewer. While this isn’t easy for many of us, it comes with huge benefits. ‘Calorie restriction lowers cholesterol and triglyceride levels, reduces blood pressure and improves glucose control, as well as reducing weight,’ she says. ‘It may also delay, prevent or improve conditions, such as Alzheimer’s, Parkinson’s and MS.’

2 DITCH THE ‘BRITISH’ DIET Swap the average UK diet – which is high in red meat and processed foods – for more fish, beans, grains and nuts. A Norwegian study** found that this ‘optimal’ diet can add 10 years if you start young, and 8-9 years if you switch at 60.

3 EAT LIKE A MEDITERRANEAN ‘Eat a low-salt, low-sugar Mediterranean diet rich in fruit, veg, nuts, seeds, whole grains, olive oil, garlic, low-fat dairy, fish, and relatively low in meat,’ says Dr Brewer. ‘Those who closely followed this have the longest telomeres (protective caps on chromosomes that allow cells to divide and regenerate), and might expect to live, on average, 4.5 years longer than those not following a Mediterranean diet.’

4 FAST Studies have found that intermittent fasting can increase your lifespan, though when you fast is key. Fasting overnight – from 8pm to noon – is advised.

5 EAT MORE SUPERFOODS ‘Scientists writing in the British Medical Journal predicted that regularly eating these superfoods can increase life expectancy by 6.5 years for men, and 5 years for women,’ says Dr Brewer. Consume these daily:

✱ 400g fruit and vegetables

✱ A clove of garlic

✱ Handful of almonds

✱ 100g dark chocolate (at least 70% cocoa solids)

✱ 150ml wine, preferably red

✱ In addition, eat a portion of fish four times a week.