Living to be 100 years old was once considered to be a rare achievement, but now people living past the century mark is becoming more commonplace.

While genetics and lifestyle factors play a role in longevity, experts also believe diet can be a factor in reaching 100 years old. If you want to live a long and healthy life, here are some tips on what to eat to reach the century mark.

Eat Whole Foods

Whole foods are minimally processed and offer the most nutrients. They include fruits, vegetables, nuts, seeds, whole grains, and lean meats.

A diet rich in whole foods provides your body with essential vitamins, minerals, and fiber that help improve overall health and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Eat a Colorful Plate

Eating a variety of colorful foods provides a wide range of nutrients your body needs. Aim to have a plate filled with at least three colors, such as green spinach, red tomatoes, and yellow peppers.

The more colors you add to your plate, the more nutrients you will consume.

Consume Healthy Fats

Not all fats are bad for you. Consuming healthy fats found in foods like avocados, nuts, seeds, and fatty fish help improve overall health.

Healthy fats are essential for brain health and help reduce inflammation in the body, which can prevent chronic diseases.

Reduce Salt Intake

Reducing your salt intake reduces the risk of high blood pressure, heart disease, and stroke. Consuming too much salt can also increase your risk of dehydration, which can affect your overall health.

Try to use herbs and spices to flavor your meals instead of salt.

Choose Your Carbohydrates Wisely

Carbohydrates are a necessary part of a healthy diet. When choosing carbohydrates, opt for complex carbs found in whole grains, fruits, and vegetables. These carbs are rich in fiber and will keep you feeling full throughout the day.

Simple carbs found in processed foods offer little nutritional value and can spike your blood sugar levels.

Stay Hydrated

Drinking enough water is essential for overall health. Water helps carry nutrients to your cells, flush toxins from your body, and regulate body temperature.

Aim to drink at least eight glasses of water a day and opt for water instead of sugary drinks like soda.

Reduce Your Alcohol Intake

Heavy alcohol consumption can damage your liver and increase your risk of cancer. Reducing your alcohol intake to a moderate amount can improve overall health and reduce the risk of chronic diseases.

The recommended amount of alcohol for men is two drinks per day, and for women, it is one drink per day.

Conclusion

Reaching 100 years old is an accomplishment that requires a combination of genetics and lifestyle factors.

A healthy diet that includes whole foods, healthy fats, a variety of colorful foods, and complex carbohydrates, along with staying hydrated and reducing alcohol and salt intake, can improve overall health and reduce the risk of chronic diseases. Eating a healthy diet is just one piece of the puzzle in reaching the century mark, but it is an essential piece that should not be overlooked.