The one diet type that is 'excellent' for a long life, according to experts

The Harvard Medical School experts said that while genetics do play a part the majority of what determines how long we live is what we do ourselves

It seems the elusive fountain of youth might be within our grasp, well, somewhat. Research suggests that while there's a pinch of luck in the mix, much of our lifespan is actually under our own control.

Harvard Medical School boffins across the pond say your genetic makeup can give you a leg up if you come from a line of folks who've enjoyed their fair share of birthday candles. However, that's just one piece of the longevity jigsaw.

According to the Harvard experts, only about a quarter of how long we stick around on this planet is down to our genes. The rest? It’s all about how we play the game – our diet, exercise routine, and lifestyle choices.

Taking care of number one is essential not just for clocking up the years, but also ensuring those years are of good quality. According to the Harvard team: "There are simple things you can do to be your healthiest, most active, most productive self while living longer. The keys to perhaps living to age 100 or more are a healthy diet, regular physical activity and good lifestyle choices."

Nutrition is the key to long life

Tucking into the right food plays a huge role in our longevity, they stress, affecting our body's cells and ultimately, our shelf life.

In their words: "A healthy diet provides cells with vital sources of energy and keeps them stable and working as they should. Healthy foods support your immune cells, which defend against infections and other health threats, protect other cells from damage, and help the body repair or replace damaged cells.

"A diet high in sugar, unhealthy fats, and processed foods, on the other hand, can leave cells throughout the body more vulnerable to damage and poor function. This can lead to an increased risk of infection, cancer, inflammation and chronic diseases such as diabetes, cardiovascular problems, and obesity.

"An excellent diet for promoting longevity is a plant-based diet. A study published in JAMA Network Open found that women who most closely adhered to the plant-based Mediterranean diet, which emphasises vegetables (excluding potatoes), fruits, nuts, whole grains, legumes, and fish, and minimises red and processed meat, were 23% less likely to die from any cause than women who did not closely adhere to this dietary pattern."

They further detail what's on the menu for a top-tier plant-based diet: loads of fruit, veggies, seeds, nuts, and beans, with a big thumbs-up for whole grains over processed nosh. They wax lyrical about the bountiful positives found in plant foods, noting they are high in antioxidants such as beta carotene, lycopene and vitamins A, C, and E, which protect cells from damage.

The health gurus have emphasised that adopting a plant-based diet doesn't necessarily mean you need to turn vegetarian or vegan. It simply implies that the bulk of your food intake should be plant-based and minimally processed - you can still savour a bit of meat or a decadent dessert occasionally.

Exercise and a long life

It's no shocker that physical activity is linked to longevity. Exercise has numerous benefits for the body, including enhancing heart and lung function, improving blood vessel health, and strengthening muscles.

Physical activity can also lower the risk of heart attacks, strokes, diabetes, and other conditions. Moreover, it can promote better sleep and uplift mood.

The Harvard experts suggested around 150 minutes a week of moderate activity, or 75 minutes a week of vigorous movement, or an equivalent combination of both intensities.

They further explained: "Moderate physical activity includes walking, weight lifting and lower-intensity exercises. Vigorous exercise includes running, bicycling and swimming. Even household chores like cleaning and gardening count as exercise. So does lifting small hand weights or doing leg lifts while watching TV. The guidelines also recommend muscle-strengthening activities on two or more days per week."

What else can you do to promote a long life?

The experts also highlighted other lifestyle choices we can make to boost our chances of living longer:

Don't smoke
Limit alcohol
Get enough sleep
Hydrate
Socialise
Think positively