A recent study found that middle-aged people and older adults who make sustained, positive dietary changes tend to live longer. This study was one of the first to suggest that this kind of dietary change is effective later in life, showing that “it’s never too late to improve diet quality,” according to lead researcher Mercedes Sotos-Prieto.

According to researchers and dietary experts, small changes can help improve diet, and therefore potentially improve life expectancy. Some suggestions include:

1. Make changes you can stick with over a long period of time
2. Overall diet is more important than finding “magic bullet” foods or nutrients
3. Eat more plant-based foods and “whole foods,” and avoid processed foods
4. When you do eat meat, choose leaner cuts, like grilled chicken or lean flank steak
5. If you’re concerned about the cost of fresh, healthy ingredients, frozen fruits and vegetables can be more affordable