Studies have shown us there is a lot we can do to optimize the health and longevity of our hearts.
Over my years in practice, I’ve seen many lives affected by cardiovascular disease. It's with great passion that I share this information to encourage our world to make the changes necessary to live a longer, happier, and more vibrant life.
I welcome you all to educate yourself and share this information with your friends, family, and loved ones.
PROMOTE HEART AGING WITH PREVENTION
As you get older, your body goes through changes that can make you more likely to develop heart disease.
Here is some good news. Almost all risk factors associated with cardiovascular disease can be prevented.
According to the CDC, nearly 80% of cardiovascular cases are preventable. In fact, the American Heart Association reports that even modest changes in diet and lifestyle can reduce the risk of heart disease by 20-30%.
Like with many other chronic diseases, such as type 2 diabetes, prevention is by far the most effective strategy to achieve optimal health.
If you’ve already been diagnosed with heart disease, it’s not too late to start living a heart-healthy life. The sooner the changes are made, the sooner you can begin to restore health and support your cardiovascular system.
Avoid these common risk factors:
Almost half of all Americans have at least 1 of 3 major risk factors for heart disease. Heart disease is typically the result of progressive metabolic disorders, irregular heartbeat, and damage to the arteries around the heart.
Besides some genetic anomalies, we can control the other risk factors, which include:
Smoking
Sedentary lifestyle
Hyperglycemia (high blood sugar)
Hyperlipidemia (high levels of lipids such as fats, cholesterol, and triglycerides)
Diabetes
High-stress levels
Hypertension (high blood pressure)
Poor Diet
Obesity
Systemic inflammation
Chronic infections
Excess alcohol consumption
Dietary Modifications for Longevity
1. Eat HEART-HEALTHY FOODS/MEDITERRANEAN
A compilation of evidence indicates that the Mediterranean diet is beneficial to our overall health and longevity. Studies show that the cardioprotective effects (among many other benefits) of the Mediterranean diet are effective in various respects, such as the high antioxidant elements in the diet.
Foods to Eat
Whole grains (in moderation, some people may benefit from limiting gluten)
Legumes
Fresh fruits and vegetables
Raw nuts and seeds
Herbs and spices
Cold-pressed olive oil
Wild small fish/seafood rich in omega-3 fats (watch the mercury content)
Dairy and poultry are included in moderation (some people also may benefit from avoiding dairy, as it may cause inflammation)
Reduce or Eliminate Processed Foods.
Refined sugars and carbohydrates. Promote insulin resistance and fatty deposits known as triglycerides in the bloodstream.
Processed grains (i.e. white flour)
Processed foods (question anything that comes in a box)
Refined sugar (i.e. cane sugar)
Excessive Red meat (Limit to twice a week, choose grass-fed or pasture-raised meat)
Foods high in triglycerides (i.e refined vegetable oils)
Red meat and sweets.
FASTING
Growing evidence reveals fasting not only aids in weight loss but also activates autophagy and mitophagy, which we know play a key role in preventing diseases such as cancer, cardiomyopathy, and more.
To date, fasting is one of the most studied lifestyle interventions and has been shown to have promising effects on our lifespan and healthspan.
SUPPLEMENTS FOR HEART HEALTH
With age and the changing demands of your body, the cardiovascular system requires nutrients that we can’t always get enough of from our diet. Although it is preferred that we acquire our nutrients through whole foods, sometimes supplements are needed and recommended to ensure the body has what it requires to function optimally.
Some common supplements that have been shown to help heart health and healthy aging are:
Omega 3s. Shown to help reduce triglycerides, reduce the risk of developing an irregular heartbeat and slow the buildup of plaque, a substance comprising fat, cholesterol, and calcium, which hardens and blocks your arteries.
This is especially important if you don’t like fish or don't have access to high-quality sources of wild fish that are also low in mercury, such as Wild Alaskan salmon.
Aim for omega 3’s fish oil (DHA and EPA) from a trusted source that guarantees its potency and purity. Vegan plant-based options include Algae oil. Read the label to make sure there are both EPA and DHA.
Curcumin. The anti-inflammatory effect of curcumin was shown to have a protective role in cardiovascular diseases[R].
Quercetin. Demonstrated several heart-related benefits including inhibition of LDL oxidation, reduction of adhesion molecules and other inflammatory markers, and support key heart functions[R].
Berberine. Shown to protect against heart failure and regulate some of the main risk factors of heart disease such as hypertension, hyperlipidemia, insulin resistance, arrhythmias, and platelet aggregation[R].
Resveratrol. Multiple studies have shown it may mimic the potential healthy aging effect of calorie restrictions and fasting, including a protective effect against age-related diseases such as Alzheimer’s, cardiovascular disease, and type II diabetes[R]
As I have mentioned, it is not always possible to get some of these ingredients from whole foods. I also find that for many people, it is not practical or convenient to take so many supplements.
LIFESTYLE CHANGES TO LOWER CARDIOVASCULAR DISEASE RISK
Increase Physical Activity
As mentioned before, obesity and lifestyle factors like being sedentary are strongly correlated with the development of heart disease. Therefore, regular exercise is important not just for prevention but also for the progression of the disease.
There are various recommendations for activities that are best for heart health, but I think the best physical activity to combat this risk is the one you love and will continue to do (according to your fitness level).
Avoid Smoking and Reduce Drinking
Smoking reduces blood oxygen, putting various organs at risk of cellular and tissue death. Excessive drinking weakens the heart muscle and increases blood pressure.
Manage Stress Levels
High-stress levels correlate to high blood pressure, inflammation, and more. These factors negatively affect your heart and predispose you to cardiovascular disease. It’s essential to make adjustments where necessary that help you manage stress effectively so you live your life to the fullest.
Sleep
The CDC describes sleep as “critical” to good health. Sleep is our body's opportunity to repair the damage, and it is during this time that all healing occurs. The recommended amount of sleep is 7 hours; however, most Americans do not get this amount. Lack of sleep is linked to several conditions, including high blood pressure. This is why it’s crucial that we don’t dismiss our sleep as a luxury we can’t afford. It’s a NEED!
Here are a few quick tips to help improve your sleep.
Establish a nighttime routine that helps you relax before bed and stick to it
Avoid artificial light like from the screen of your phone or tv. Ideally, at least 30 minutes before bed.
Don’t eat or drink a few hours before bed.
Lastly, consider your MENTAL HEALTH.
Researchers have found that when mental health gets worse, it puts stress on the heart.
I strongly believe your mental health, or the emotional aspect of your heart, is just as important as the health of your entire body. The patients I’ve seen thrive the most are those who have made an intentional effort to incorporate activities that benefit their well-being, joy, and relaxation.
Conclusion
We've covered evidence-based strategies for improving heart health and longevity. In order to improve and prevent age-related heart diseases, understanding the factors that increase the risk and those that promote cardiac health is important.
Implementing a heart-healthy diet and a healthy lifestyle can help prevent or reduce the likelihood of developing heart disease. This can be achieved by addressing the common risk factors associated with cardiovascular disease, making dietary modifications that include the elimination of processed foods, and the addition of heart-friendly foods and supplements to your diet.
Begin implementing these small changes in your daily life and see the benefits not only on your aging heart but also in your overall health.