To live a healthy and long life, the following core dietary and lifestyle habits are worth referencing:

1. Eat until 80% full: Avoid overeating, activate longevity genes, and reduce the risk of metabolic diseases;
2. More fish, less meat: Eat deep-sea fish 4-5 times a week to protect blood vessels and reduce cardiovascular death risk by 25%;
3. Consume fermented foods: Such as natto and kimchi to nourish the gut and use nattokinase to prevent blood clots;
4. The "Three Less" diet: Reduce oil, salt, and sugar; mainly steam, boil, and bake to lower the risk of stomach cancer and hypertension;
5. Choose whole grains for staple foods: Sweet potatoes, brown rice, oats to stabilize blood sugar, provide long-lasting energy, and prevent weight gain;
6. Walk 5,000 steps daily: Walking, household chores, climbing stairs; confirmed by the Lancet to reduce the risk of 13 types of cancer;
7. Engage in light weekly exercise: Walking, Tai Chi, gardening to maintain muscle mass and stabilize mood;
8. Sleep 7-8 hours: Avoid staying up late to repair cells and prevent neurodegenerative diseases;
9. Socialize more and get regular health check-ups: Reduce loneliness-related chronic disease risk by 29%, and intervene early through regular screenings;
10. Maintain a positive mindset and good mood: Minimize anger and frustration, and do more acts of kindness and forgiveness.