Ageless Energy: Simple Habits from Centenarians to Keep Your Body and Mind Young

9. Protect Cardiovascular Health

Healthy hearts beat at the center of centenarian longevity. Regular walking, a diet low in salt and saturated fats, and stress management keep blood pressure stable and cholesterol levels healthy. Many elders make a ritual of checking blood pressure at clinics or at home; they’re attuned to how they feel and take small steps to support heart health each day. Gentle movement, deep breathing, even sharing daily worries with friends—all help. Research shows that tending to cardiovascular health can lower the risk of stroke and cognitive decline. If you don’t have a monitor, check in with your doctor about simple tracking. Little steps—choosing the stairs, sprinkling leafy greens, or scheduling wellness checks—can mean more years filled with active joy.

10. Avoid Harmful Substances

When it comes to what they avoid, centenarians are quietly firm: most never smoked, keep alcohol to a minimum (or skip it altogether), and shy away from drinks and snacks full of added sugar. Instead, they find pleasure in herbal teas, water, and very occasional wine—usually shared over a meal with others. Processed foods and sugary sodas aren’t a daily staple; home cooking, with simple ingredients, is the default. For some, abstinence is cultural or spiritual; for others, it’s a choice made after seeing loved ones suffer illness. You don’t have to be perfect, and a treat isn’t off-limits. But knowing your own limits and reaching for nourishing choices, more often than not, honors your health with each sip and bite.