Written by Alina Petre, MS, RD (NL) — Updated on April 8, 2019

Many people think that life expectancy is largely determined by genetics.

However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are key.

Here are 13 habits linked to a long life.

 

1. Avoid overeating

The link between calorie intake and longevity currently generates a lot of interest.

Animal studies suggest that a 10–50% reduction in normal calorie intake may increase maximum lifespan.

Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease.

What’s more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.

That said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature, and a diminished sex drive.

Whether calorie restriction slows aging or extends your lifespan is not yet fully understood.

 

2. Eat more nuts

Nuts are nutritional powerhouses.

They’re rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.

Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer.

One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death.

Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying during the study period — with the greatest reductions seen in those who ate 1 serving of nuts per day.

3. Try out turmeric

When it comes to anti-aging strategies, turmeric is a great option. That’s because this spice contains a potent bioactive compound called curcumin.

Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases.

Curcumin is linked to an increased lifespan in both insects and mice.

However, these findings have not always been replicated, and no human studies are currently available.

Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.

 

4. Eat plenty of healthy plant foods

Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.

For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration.

These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C.

Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death.

The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.

What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption.

However, other studies report either nonexistent or much weaker links — with the negative effects seeming specifically linked to processed meat.

Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.

Overall, eating plenty of plant foods is likely to benefit health and longevity.