2. Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

3. Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

4. Chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

5. Nuts
Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

6. Blueberries
In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

1.Limit the amount of fat in your diet.
Avoiding trans fat is a given. The same goes for saturated fats, which can increase your blood cholesterol.
But not all fats are created equal. “Having some fat in your diet is perfectly healthy,” Pam says.
“It is really about the type of fat you choose. Include healthy fats like nuts, olive oil and avocados — monounsaturated and polyunsaturated fats.” According to the American Heart Association, monounsaturated and polyunsaturated fats help your health if you eat them in moderation.        They can lower cholesterol, lower your risk for heart disease and stroke, and are usually high in antioxidants.

2. Increase your fiber intake.
Not only does it help keep you regular, but fiber also plays a role in managing cholesterol and diabetes.
“Including soluble fiber into your diet on a regular basis has been shown to help lower cholesterol,” says registered dietitian Tracey Ryan. “Foods such as oat bran, oatmeal, beans, peas, and citrus fruits are great sources of soluble fiber.” The AHA recommends you get between 25-30 grams of fiber daily. If you don’t want to completely revamp your diet all at once, make small, gradual changes to add more fiber to your diet. Sprinkle your morning cereal with wheat germ, bring an apple to work – eating right doesn’t have to be difficult.

3. Get physical. Diet is just one part of the equation.
By exercising, you strengthen your heart, increase your energy and tone your body. While it’s recommended that you exercise at a moderate intensity for 30 minutes five days a week, even a small change like parking your car farther than usual or taking the stairs instead of the elevator can add up.    The important thing is to get started.