Cardiologist's 4 key rules to 'boost your chances' of reaching 100 years old

Reaching 100 years old might seem like a distant dream. But one cardiologist claims there are ways to increase your chances of this happening - and he's now narrowed it down to four steps.

While you might start picturing gruelling fitness regimes and strict diet plans, Dr Jorge Tartaglione said this is entirely unnecessary. Instead, he said it's simply a matter of sticking to a few basic principles when making everyday decisions.

"In the world, there are five zones that, for different reasons, predispose their inhabitants to longevity with much vitality," he said in a recent interview with Argentine news outletLa Nacion. "In any case, to live 100 years, you don’t necessarily have to be born in these places.

"Someone living elsewhere can also achieve it. It’s just a matter of making the decision and implementing the four key principles." Crucially, there is no foolproof method of reaching 100 years old, but Dr Tartaglione's advice may steer you in the right direction.

The Mirror has outlined his principles and any associated scientific evidence below.

1. Keep active

Although you don't quite need to run the New York marathon to stay healthy, Dr Tartaglione stressed the importance of regular exercise. And he isn't alone either.

Last year,one studysaw that taking up to 10,500 steps each day lowered the risk of early death by 39% and the risk of heart attack or stroke by 21%. Further research from earlier this month even concluded that small doses of high-intensity activity or brisk walking could reduce dementia risk by up to 40%.

Dr Gareth Nye, a Biomedical Science lecturer at the University of Salford, also previously told the Mirror: "People who live longer tend to have a higher activity level in their day-to-day lives rather than focus on structured exercise programmes.

"The message here is that trying to incorporate more activity throughout the day is key and avoiding prolonged periods of sitting down. Those in offices could switch to standing desks, for example, or look at their commute to make changes."

Current NHSguidance similarly asserts that adults should do some type of physical activity every day. Even just one or two sessions per week can significantly reduce the risk of heart disease or strokes.

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2. Get more sleep

Secondly, Dr Tartaglione outlined the importance of good rest and downtime. The benefits go far beyond just feeling energised for the day.

Past research shows that getting seven to eight hours of sleep is associated with the lowest risk of early death. Additionally, a 2021 study found that individuals in their 50s and 60s who sleep six hours or less per night have a higher risk of dementia.

Such findings come at a time when more than 944,000 people are affected by dementia in the UK. With this in mind, Dr Nye also said previously: "The recommendation is that seven to eight hours of interrupted sleep has the lowest risk of premature death.

"Shorter than seven hours of sleep daily is linked to a 12% increased [risk of] death, with those who sleep over eight hours being linked to a 30% increased chance of premature death.

"It seems that having regular sleep patterns may be the key to getting the most benefit and potentially living longer."

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3. Socialise more

As it turns out, talking with friends and family can be more than just a pastime. Dr Tartaglione revealed that it may also be especially beneficial for our cognitive health in the long run.

The cardiologist certainly isn't alone in his perspective either. A recent study from the University of South Australia tracked the daily activities of 397 adults to see what habits best support long-term health.

Results showed that while TV and video game consumption may worsen cognitive decline, other activities like chatting and even prayer have the potential to bolster brain health.

Dr Maddison Mellow, who worked on the project, explained last year: "We found that sedentary behaviours which promote mental stimulation or social engagement – such as reading or talking with friends – are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect.

"So, the type of activity is important. And, while the 'move more, sit less' message certainly holds true for cardiometabolic and brain health, our research shows that a more nuanced approach is needed when it comes to thinking about the link between sedentary behaviours and cognitive function."

The results come amidst growing concern for dementia, encompassing various conditions characterised by a progressive decline in cognitive abilities. In 2023, both dementia and Alzheimer's disease were leading killers in England and Wales, with 66,876 deaths, according to theOffice for National Statistics.

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4. Maintain a healthy diet

Last but not least, Dr Tartaglione emphasised the importance of putting the 'right things' in our bodies. While there's no need to follow strict diets, he underscored the benefits of raw produce from greengrocers and butchers.

Other experts, including Dr Nye, also believe that avoiding alcohol, tobacco, and foods high in saturated fats is key. Each of these is associated with potential health risks.

"The less processing, the better," Dr Nye said, mirroring Dr Tartaglione's views. "Meat and vegetables, as free range or organic as possible, will have the least chance of impacting the body negatively.

"The more processing involved, the more detrimental it is to the body, mainly due to preservative agents. [For instance], ham and bacon increase your risk of bowel cancer.

"Avoid added sugar or sugar that isn't part of the required diet. Those from areas that live longer will consume similar amounts of sugar from their diet, but have drastically lower added sugar in foods and lower levels of sweet treats."