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The seven steps to a longer healthier life revealed

Short walks, eating breakfast and sleeping well are just some of the ways to stay healthy for longer, according to a Columbia University study

Follow these tips for a healthy life

Eating breakfast could be a lifesaver.

Skipping the cornflakes may lead to high cholesterol and high blood pressure and hike your risk of heart disease , a study says.

Even a full English is better than nothing at all, and­ means you are less likely to be obese or develop ­diabetes, a Columbia University study claimed.

And brekkie isn’t the only way to keep well. Here are seven more easy health savers to try.

1. Short walks

Walking just 20 minutes a day can help you live longer

Walking briskly for only 20 minutes a day could help you live longer. A Cambridge uni study looked at 334,000 ­people aged 50 and found those who did a little exercise were up to 30 per cent less likely to die early ­compared to those who were sedentary.

2. Lose a little weight

Shedding weight decreases diseases risk

More than six out of ten Brits are overweight.

But no matter how much you’ve got to lose, shedding merely five per cent of your body weight can reap ­serious health rewards.

A US study of 40 obese men and women found the drop in pounds led to a lower risk of ­diabetes and heart ­disease, through better control of insulin in the liver, fat and muscle tissues.

Researcher Samuel Klein, from Washington University in Missouri, said: “We were ­surprised to see ­really ­profound benefits in multiple organ systems with only a small change in body weight.

“The biggest bang for your buck is with five per cent weight loss.”

3. Drink water

Staying hydrated reduces cancer risk

Drinking water

Swigging H2O could lower your risk of bladder ­cancer, because ­going to the loo more often might ­reduce the build-up of bladder carcinogens.

Staying hydrated could also lower the risk of colon and breast cancer . Drinking about two litres – or eight, eight ounce glasses – of water is ­recommended as a daily goal.

4. Weekly fish

Eating fish once a week reduces dementia risk (Photo: Getty)

Research from Chicago’s Rush University found those who ate fish at least once a week were less likely to ­develop Alzheimer’s disease .

The study looked at the brain health of 815 people aged from 65 to 94. It seems those who ate salmon and tuna had 70 per cent less chance of developing dementia symptoms.

5. Deep sleep

Those who sleep well are less likely to have a stroke or a heart attack (Photo: Getty)

We all love a good night’s sleep but getting the right kind could increase your life expectancy .

Research from Harvard Medical School found men over 65 who did not spend much time in deep sleep were at an increased risk of developing high blood pressure, which raises the chance of heart attack or strokes. The risk was 84 per cent higher in those ­getting the least deep sleep.

6. Stress less

Stressed people are more likely to develop a cardiovascular disease (Photo: Getty)

People with heightened activity in a bit of the brain linked to stress are more likely to develop ­cardiovascular disease, scientists have found.

Dr Ahmed Tawakol, of Harvard Medical School, said: “Our results provide a unique insight into how stress may lead to cardiovascular disease.

“Chronic stress could be ­treated as an important risk ­factor for the disease.”

7. Toms times ten

Washing tomatoes

Eating tomatoes helps prevent prostate cancer

Eating the red fruit may be a key way to stave off prostate cancer .

Around 10,000 men die from the disease each year. But getting through more than ten portions of tomatoes each week was seen to reduce the risk of cancer by 20per cent.

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