Promote heart health and slow cardio vascular aging


Professor Luigi Fontana and his associates, Maria Cagigas and Stephen Twigg, recently published their tips for promoting cardiovascular aging in the European Heart Journal. 

The process of cardiovascular aging is influenced by a combination of genetic, epigenetic, lifestyle, and environmental factors. In this article, their ten evidence-based strategies to promote heart and metabolic health as individuals age have been summarised. 

These recommendations are very consistent with Hopewood’s natural health philosophy and demonstrate, through research, that integrating these strategies into daily life, can proactively support heart and metabolic health as people age, leading to a healthier and more fulfilling life.

Healthy Longevity Heart Code

  1. Manage waist circumference and build muscle mass
    • Engage in endurance exercises and moderate calorie restriction to reduce waistline and consume nutrient-rich calories for optimal function.
    • Incorporate resistance exercises to maintain or increase skeletal muscle mass.
  2. Follow a minimally processed Mediterranean-like diet
    • Consume a variety of vegetables, whole grains, legumes, nuts, and fruits while avoiding refined carbs.
    • Focus on plant-based proteins, fish, seafood, and low-fat dairy, and limit intake of processed meats and ultra-processed foods.
  3. Consider intermittent fasting and time-restricted feeding
    • Stop eating at 80% satiety if overweight and incorporate intermittent fasting or time-restricted eating within an 8- to 10-hour window.
  4. Be physically active every day
    • Commit to 30-60 minutes of diverse physical exercises daily, including aerobic, strength, flexibility, and balance exercises.
    • Minimize sedentary time and engage in activities that promote movement throughout the day.
  5. Limit alcohol consumption
    • If you drink, do so in moderation to reduce the risk of cardiovascular and other health issues.
  6. Quit smoking
    • Avoid all forms of tobacco, including e-cigarettes and vaping, to protect cardiovascular health.
  7. Prioritize quality sleep
    • Aim for 7-9 hours of sleep nightly and establish a consistent sleep schedule in a sleep-friendly environment.
  8. Cultivate mental wellbeing
    • Practice stress reduction techniques such as meditation and deep breathing.
    • Engage in activities that stimulate the mind, such as learning new skills or artistic pursuits.
  9. Foster relationships and compassion
    • Build meaningful connections with others through empathetic communication and acts of kindness.
  10. Reduce pollution exposure and connect with nature
    • Minimize exposure to pollution and spend time in natural environments for cardiovascular and psychological benefits.

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