Further to my last article, here are 5 ways to live longer:

1. Eat plenty of fruit and vegetables
“Fruit and vegetables are high in vitamins and antioxidants, which have been shown to reduce the risk of cancer. Colourful foods such as blueberries, cherries, carrots, broccoli, beetroot and peppers tend to be higher in antioxidants, which are chemicals that fight damage to cells that can trigger tumour growth.”

Apart from blueberries all of these are available here as well as red cabbage (anything red is brilliant), lovely carrots and of course not forgetting strawberries in the summer.

2. Eat oily fish and nuts
“A high level of omega-3 fatty acids in the diet along with monounsaturated fats which are good for cholesterol levels and blood flow is recommended. Oily fish include salmon, tuna, sardines and mackerel. Walnuts are also a good source. Healthy fats have been shown to prevent artery damage and help survival after a heart attack.

I’m aiming to eat more mackerel. I used to in the UK with salad but that was when I could buy convenient little smoked fillets. Now I need to get into the preparation and cooking more as it is probably one of the cheapest foods and is SO good for you.”

3. Eat whole grains
“High in fibre and vitamin E, which has been shown to maintain good heart and gut function. Whole grain bread and pasta are complex carbohydrates which are a good source of fibre that can prevent cancers and slow the progression of tumours. They also help make you feel fuller for longer thus avoiding snacking.”

Another good one in Winter is porridge (Avena), a lovely slow release carbohydrate.

4. Thirty minutes of moderate exercise most days of the week
“Brisk walking, dancing and gardening increase blood flow, keep the heart healthy and can improve mood. Following the guidelines reduces the risk of early death by more than a quarter. The studies found less than this had some beneficial effects, although not as great.”

Here is another focus for me. I’m good at doing the intensive stuff several times a week but equally important is to up your overall activity levels on a day to day basis, so I’m going to try and walk and cycle more in the new year rather than driving down to the port.

5. Vigorous exercise for at least 20 continuous minutes three times a week
“Swimming, cycling and running improve heart function to a greater degree than moderate exercise. The studies found that obese people benefited from exercise even if they did not lose weight. The risk of an early death can be cut by a third through doing vigorous exercise.”

Don’t be daunted by this one if you are a little older. Swimming is a pretty safe bet for any relatively healthy person of any age.