Everyone wants a healthy and long life, but most start working on it only when a health problem arises. That is why healthy and long lives require parents to teach their children, and we should start thinking about it from the age of twenty.

Numerous studies so far show and prove that physical activity and healthy eating are the basis of a good, healthy and long life.

One new study provides a shortened version of the diet to be adhered to if a healthy and long life is desired:

1. Mediterranean diet

- all the research so far has shown that this diet is best for long life. It is good for the heart, prevents memory loss, reduces the risk of heart and stroke, as well as the risks of various cancers. It can also help in cases of rheumatoid arthritis, diabetes and Alzheimer's disease. The only thing to pay attention to is the portion size, because exaggeration in quantities does not produce good results.

2. Olive oil

- use olive oil instead of sunflower oil whenever and when you are able to because it has a positive effect on cholesterol and blood pressure.

3. Integral cereals

- a diet rich in whole grains helps preserve the digestive tract and can reduce the risk of certain cancers, type 2 diabetes and heart disease.

4. Nuts

- reduce the risk of developing cancer and heart problems and premature death. However, excessive amounts also do not produce any results.

5. Fish

- trout, mackerel, sardines, salmon or tuna as well as all other river and marine fish - contain omega-3 acids that help maintain brain health, lower cholesterol and triglycerides, improve digestion and slow the aging of the body. A tip is two to three servings of fish a week for a healthy and long life.

6. Dairy foods

– Milk, yogurt, yogurt, sour cream and various cheeses - are an excellent source of calcium and protein necessary for the bones, muscles and immune system. Fat content does not affect the calcium content of these foods, so it is advised to select foods with less fat and more calcium and protein. Fermented dairy foods, such as yoghurt (no densities), kefir, or sour milk, help maintain digestive health, especially for younger and older people.