(NEW YORK) — The American Institute for Cancer Research released a list of seven recommendations to reduce the risk of death from all diseases by 33 percent.
The list below was compiled after tracking nearly 380,000 people over a span of 13 years:
1. Stay as lean as possible without becoming underweight.
2. Be active for at least 30 minutes a day.
3. Limit consumption of calorie-dense foods and avoid sugary drinks.
4. Eat a plant-based diet that includes a variety of vegetables, fruits, whole grains and beans.
5. Limit intake of red meat (beef, pork, lamb) and avoid processed meat (ham, cold cuts, bacon, sausage).
6. If you consume alcohol, limit yourself to one drink/day for women, two drinks/day for men.
7. (WOMEN ONLY) Breastfeed your children exclusively for the first six months.
According to the report, the most effective of the tips involved avoiding red and processed meat, which was associated with a 34-percent lower risk of mortality. Low body fat and a diet high in plant foods (at least 5 servings per day) also decreased likelihood of death by over 20 percent.
Avoiding excess alcohol and foods and drinks high in sugar were each associated with a nearly 10-percent drop in mortality rate.
The study does not attribute the tips to any particular cause of death, rather focusing on general health and mortality.
Copyright 2013 ABC News Radio
Susan Scutti, CNN
Sam Penrod, KSL.com
Kevin Conlon, Euan McKirdy and Johanzynn Gatewood, CNN