Feel your best at every age by making smart food choices. A lot of people develop chronic conditions, but a study concludes that lifestyle is your lifeline — what you eat directly affects how long you’ll live. And you can make changes that will make a huge difference.

The study followed nutrition habits of 2500 adults ages 70-79 over 10 years to analyze the mortality rates of different eating patterns. Participants who ate more fruits and veggies, whole grains, fish, and chicken over high-fat dairy products and meats had the lowest mortality rates and better overall quality of life than counterparts who chose less optimal foods.

Heed the beats of the dietary drum so your own heart beats for years to come:

• Eat less red meat — go with lean poultry and fish; give beans a regular slot on the menu to deliver not only protein, but fiber and a wealth of anti-aging antioxidants
• Fill your plate with produce at every meal — figure at least half your plate for the crops and the remaining half split between whole grains and protein
• Dump the sugary beverages — quench your thirst with water, unsweetened 100% juice, and teas
• Snack on fruits and nuts.