Whats the magic ingredient that is the key to longevity? Its likely not just one nutrient or compound but more likely a combination of all that whole grains have to offer.

If you need a New Year’s resolution to kick the year off on a healthy note, you may want to begin by adding more whole grains to your plate. A large study involving over 110,000 adults published today in JAMA Internal Medicine showed that a diet adequate in whole grains was associated with a reduced risk of dying prematurely, especially deaths due to cardiovascular disease. Even when the researchers adjusted for the individuals’ age, smoking habits, and body weight, the association remained.

In fact, based on the study’s results, the researchers estimated that for every one ounce serving of whole grains consumed daily, there was an associated five percent reduction in dying of any cause and a whopping nine percent reduction of dying from heart issues. Heart disease is the leading cause of death among Americans.

According to the National Cancer Institute and United States Department of Agriculture, you should be eating between 1.5 ounces to 5 ounces per day of whole grains depending on your calories needs, but most Americans are eating less than 2 ounces of whole grains daily. The Whole Grain Council estimates that 40 percent of Americans never touch the stuff.