When it comes to living a long, healthy life, there are many factors to consider. Some we can control, others not so much. One area that's a key to promoting longevity – and one you do have some influence over – is your diet. Eating healthy is an important part of being well and longevity. Nutritious, high-quality foods are key in order to provide our bodies with the fuel it needs to function at its best.

Now that doesn't mean you can only nosh on kale for the next 40 or 50 years, but it does mean you should approach healthy eating habits with consistency. You'll benefit most from what you do the majority of the time, over time. So, if your diet consists of whole, nutrient-rich foods 80 per cent of the time, that 80 per cent has a greater impact than the 20 per cent that may be less optimal. Here, we offer up four ways to make the longevity diet work for you.

Power up on produce

To be exact, eat five to seven servings of fruits and vegetables daily, in a rainbow of colours. In addition to vitamins, minerals and fibr,e veggies and fruits provide anti-inflammatory antioxidants and bioactive compounds; and a higher intake supports healthy immune function, mental health, sleep, and disease prevention. Research suggests that 10 servings, though, might be even better.

Leafy greens like spinach, kale, and collard greens provide key nutrients for health and longevity. Spinach contains folate – which is essential for DNA synthesis – as well as iron, a critical mineral for immune function. Berries are often touted as being an anti-aging food thanks to their high antioxidant count.

Eat more monounsaturated fats

Good-for-you, monounsaturated fats – like extra virgin olive oil, avocado, and nuts – are all staples in a Mediterranean Diet. One measure of longevity often cited in research is telomere length. Telomeres are caps found at the ends of chromosomes that protect DNA. When they become too short, a cell becomes old or dysfunctional. This is why shorter telomeres are associated with a lower life expectancy and an increased risk of developing chronic diseases.

Limit your red meat intake

There has been some debate in recent years about whether decreasing the amount of red meat you eat is really necessary for optimal health. Some still say yes, it's wise to cut back on it. For starters, red meat naturally contains trans fats, which are known to be highly inflammatory and increase the risk for heart disease.

Don't panic: Red meat is hardly the only source of protein you can turn to. Pulses (the umbrella term for beans, lentils, peas, and chickpeas) can be a great option instead. This food group is tied to a lower risk chronic disease, and a plant based diet is linked to a lower risk of all causes of death.

Experts also recommend fish as a high-quality protein selection. Fatty fish like salmon, sardines, and mackerel are the best source of omega-3 fatty acids, those healthy fats that help lower triglyceride levels in the blood, maintain strong cell membranes, fight inflammation, and support healthy hormones, among a million other functions.

Ditch ultra-processed and packaged foods

Chips. Cookies. Cheese. These types of food make up nearly 58 per cent of the calories we consume – and that's not a good thing. Is it okay to treat yourself now and again? Of course. But folks who consistently eat these types of foods (think more than four servings per day) experience a 62 per cent uptick in all-cause mortality. The same study also revealed that with each additional serving of processed food, all-cause mortality increased by 18 per cent.

Regular consumption of ultra-processed foods can also promote inflammation in the body over time. Chronic inflammation is associated with an increased risk of some of the leading causes of disease, including cardiovascular disease, cancer and even depression. This is why we always hear about eating anti-inflammatory and antioxidant-rich foods. By fighting inflammation and lowering oxidative stress in the body, these foods support healthy cells and in turn help reduce our risk of disease.

A lower risk of disease can easily turn into a longer life. Processed foods often contain loads of sugar, which can wreak havoc on our life span. Excess sugar is not helpful for our bodies and can lead to increased morbidity and mortality. When consumed, our regulatory systems go into overdrive in order to avoid extreme highs and lows. When these regulatory systems are less efficient, they can lead to diseases such as diabetes mellitus, type 2, and can contribute to the development of metabolic syndrome.