(StatePoint) Living to 100 may sound extraordinary, but research suggests it’s more achievable—and enjoyable—than many people think. Studies show the majority of centenarians rate their health as good, and large numbers of people in this age group are mobile, active and optimistic.

According to the American Medical Association, adopting these seven habits can improve longevity and quality of life: 1. Eat healthy. Think of food as medicine. Choose nutritious, whole foods. Eat more fruits that are dark in color — blue, purple and red — to get the most nutrients, as well as fiberrich vegetables, especially non-starchy vegetables such as broccoli, carrots and leafy greens. Incorporate whole grains, nuts, seeds, lean meats and fish. Drink more water, or as an alternative, flavored or sparkling water with no added sugar.

Reduce your intake of sugar-sweetened beverages and unhealthy ultra-processed foods, especially those with added sodium and sugar. Drinking sugary beverages, even 100% fruit juices, is associated with a higher mortality risk, according to a study published in JAMA Network Open. Eat fewer processed meats, which tend to be high in fat and heavy on added salt and preservatives. Limit your intake of refined grains, such as breads, crackers, baked goods and white rice. Drink less alcohol.