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A recent study showed that one of the best things you can do if you want to live a longer life is to start your day with a smoothie. Smoothies, or simply eating foods that contain flavonoids, can protect against cancer and heart disease and help you live a long, healthy life. The study also showed that this could be the most beneficial for those who smoke cigarettes or drink alcohol frequently. The study was done by researchers at Australia's Edith Cowan University. They studied over 53,000 people from Denmark for 23 years! Their research consistently showed that people who consumed higher levels of flavonoids were less likely to die from cancer or heart disease. Flavonoids Can Be Helpful To Live A Longer Life Green smoothie / Pixabay So, what exactly are flavonoids? Basically, flavonoids are plant chemicals in most fruits and vegetables. They are generally responsible for those bright colors. Some of the best fresh ingredients to eat or add to a smoothie are apples, berries, kale, broccoli, and even green tea. Market / Pixabay According to Inc., lead researcher, Dr. Nicola Bondonno said, "These findings are important as they highlight the potential to prevent cancer and heart disease by encouraging the consumption of flavonoid-rich foods, particularly in people at high risk of these chronic diseases." Smoothies / Flickr "But it's also important to note that flavonoid consumption does not counteract all of the increased risk of death caused by smoking and high alcohol consumption," she added. "By far the best thing to do for your health is to quit smoking and cut down on alcohol." Green tea with flavonoids / Flickr Easy Ways To Work Flavonoids Into Your Daily Diet Dr. Bondonno also gave an example of how easy it can be to get more than enough flavonoids in your daily diet. She recommends about 500 mg each day. "It's important to consume a variety of different flavonoid compounds found in different plant-based food and drink," Bondonno explained. "This is easily achievable through the diet: one cup of tea, one apple, one orange, 100 g of blueberries, and 100 g of broccoli would provide a wide range of flavonoid compounds and over 500 mg of total flavonoids." Vegetables / Pixabay Flavonoids are known to be anti-inflammatory and also improve your blood vessel function. This is how they can help prevent cancer and heart disease, which are two of the biggest killers in the United States. It can't hurt to get more fruits and vegetables in per day for a longer life! Do you enjoy a smoothie in the morning? Recipe For Flavonoid-filled Smoothie: INGREDIENTS 2 cups fresh kale 1 cup almond milk (unsweetened) 2 oranges (peeled) 1 cup pineapple 1 banana 1/4 avocado INSTRUCTIONS Blend kale, almond milk, and oranges together until smooth. Add remaining ingredients and blend again. NOTES Use at least one frozen fruit to make smoothie cold. Courtesy of Simply Green Smoothies. Science also says you might live longer if you are more stubborn. Learn why here.