What to do to stay healthy and die old?

It could be hard to do the right things as a habit, especially when some of the "right things" are confusing. We all know about to eat healthy, don't smoke, be moderate with alcohol, exercise, and avoid too much stress. Now, what is the right food to eat and how much is the right amount of exercise and what is the best?
I just read about a tribe in Bolivia (The research findings is published in The Lancet ).
The researchers had check this tribes heart health. 25% of the  average American has arteriosclerosis build up in their coronary arteries by age 45. The Bolivian tribe 0 build up at the same age. At age 75, 80% of Americans have plaque in the arteries of the heart. The tribe members. 1/3.  What differs in lifestyle between them? The Bolivian tribe eat 72% carbohydrates, and the rest equally divided between protein and fat. They eat lean meat like tapir, wild-bore, fish, rice, corn, nuts, fruits and berries. When it comes to exercise we have the BIG difference. The tribe is hunters and gathers, they walk about 12km (8 miles)/day!
The conclusion the researchers made is that we have to move around much more then we do. I agree 100%. Activities like walking and gardening are excellent. To exercise the heart more I suggest high intensity intervals (HII). More isn't always better, research starting to show that training for marathons and ultra-marathons is NOT good for your heart. It has to work too hard for too long. In the long run (no pun intended). Remember, our heart is build for walking and gathering things and for short bursts, like run to the closest tree to escape from a cranky mammoth or a saber tooth tiger. NOT for running 10+ hours/week with a high heart rate.
Who has time to walk 12km/day? For most people this will take 2,25-2,50 hours. I suggest, do 30 minutes of walking each day and take it from there. Start a habit!
Couch potato or fitness fanatic and anyone between, I wish you a great day!                                                                -Chris (www.IronCouch.com)