While it is vital to remain social and active for longevity, eating the right foods is one of the most important factors.
Nutritionist at Bio-Kult Rob Hobson spoke exclusively to GB News on what foods people should incorporate into their diets.
The expert recommended having berries as they are high in "antioxidants, which help to reduce inflammation in the body".
Rob said: "There is a lot of research linking high berry consumption to improved brain health and vascular function, and it helps slow down age-related cognitive decline."
Leafy greens help support heart and brain health
GETTYLeafy greens and brightly coloured vegetables are rich in "folate, vitamin K and antioxidants" which support heart and brain health and bone density.
The nutritionist added: "Oily fish are rich in omega-3. Fish like salmon, maceral and sardines are really good examples. These omega-3 fatty acids are really good for heart health, and they help reduce inflammation and have been linked to supporting cognitive function.
"Loads of research from around the world says that people who eat fish tend to have a lower risk for cardiovascular disease, neurodegenerative conditions and even mental health like depression."
A good plant-based protein option is nuts and seeds, as they help reduce "LDL-cholesterol, which is a risk factor for heart disease".
Another choice is legumes, which are "the richest source of fibre" and have several health benefits often overlooked.
Rob explained: "It reduces the risk of heart disease and protects against certain cancers and type 2 diabetes. So it is a really important one for longevity."
Make sure you support your gut health by incorporating fermented foods such as "kimchi miso, sauerkraut and kefir".
The expert said: "A healthy gut is important for longevity as it influences digestion and how we assimilate nutrients in the body. It's important for immune responses, reducing inflammation and even mental health."
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The expert recommended incorporating legumes into your diet
GETTYRob pushed people to limit how much ultra-processed foods they eat and focus on whole foods in their most natural state.
He advised: "Ultra-processed foods are linked to chronic inflammation, obesity and metabolic dysfunction and these all have an impact on longevity.
"In terms of drinks, just start with water. That is the easiest one to start with. It is important for hydration and that plays a critical role in circulation, digestion and thermoregulation."
