7 research-backed tips to help you live longer

Dark chocolate, coffee, and tea contain substances — polyphenols and antioxidants — that protect against chronic illness and heart disease, Business Insider's Gabby Landsverk previously reported.

And don't worry about overdoing it on the morning coffee; people who consume upwards of five to six cups a day may have a lower risk of death than those who drink minimal coffee or avoid the caffeinated drink altogether.

Regular exercise is a must, but don't rely only on aerobic exercise like running and biking if you want to maximize your chances of living longer.

Combining weight-lifting with cardio lowers your risk of death more than doing either alone, Landsverk reported. There's no need to spend hours at the gym; dedicating an hour or less to strength training each week may cut your risk of dying from cancer or heart disease, according to one study.

A growing body of research shows that keeping up with your relationships is as important as habits like diet and exercise when it comes to longevity.

This might be because loneliness can lead to chronic inflammation, which is responsible for increased risk of heart attack and other health issues, Professor Rose Anne Kenny, the chair of medical gerontology at Trinity College Dublin, told Business Insider's Serafina Kenny.

It's worth putting "as much effort into building friendships as you do choosing your food or selecting the physical activity you like," Kenny told Business Insider.

Many of the big names in anti-aging research and investing take vitamin D supplements to ensure they get sufficient amounts of the vitamin throughout the year, as Business Insider's Hilary Brueck reported.

Vitamin D helps the body absorb calcium from food, keeping bones strong. The vitamin also reduces inflammation, boosts immune function, and reduces the risk of certain cancers.

You can get enough vitamin D naturally by spending 15 to 20 minutes in the sun each day during the summer, according to Dr. John Bilezikian, an endocrinologist at Columbia University Medical Center. Foods like salmon, tuna, and egg yolks also contain significant amounts of the vitamin.

Just don't take more than 4,000 IU a day. Otherwise, you risk a dangerous buildup of calcium in the body.

"I believe the only superfood there is in the world is beans," Dan Buettner, an author who spearheaded research on the world's Blue Zones, previously told Brueck.

In the world's Blue Zones, where people often live to be over 100, beans are a staple. Research has shown that beans have all sorts of positive effects on the body, lowering blood sugar, reducing heart disease risk, and improving gut health.

"In every Blue Zone, they're eating about a cup of beans a day," Buettner said. He told Brueck that he recommends most people eat at least half that amount.

Sleeping well is associated with several longevity-boosting health benefits, including better mental health, improved metabolism, and even making your diet and exercise routine extra-effective.

"I'm sleep obsessed," billionaire investor Christian Angermeyer, who is developing new anti-aging drugs, previously told Brueck.

Sleep "is the one thing we know solves many problems," he said.

The Mediterranean diet is often ranked as one of the healthiest diets, and research has shown it could cut your risk of dying early, too. The diet features lots of seafood, olive oil, and vegetables, with minimal processed foods and added sugars.

It's not just the diet that could help with longevity. Living a Mediterranean lifestyle, which includes many of the aforementioned tips, can also lower your risk of an early death, a recent study suggested.

Elements of a Mediterranean lifestyle include getting enough rest, spending time with loved ones, eating meals with friends and family, and exercising.