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9 Tips For A Healthy Heart from The World's Longest-Living People
The heart, one of our most vital organs, demands careful attention for overall well-being. Prioritizing heart health involves adopting various practices, and who better to offer guidance than those who have achieved remarkable longevity? Explore the heart-healthy tips recommended by some of the world's longest-living individuals in the compilation below. 👇
Loma Linda, California, stands as one of the world's five Blue Zones, where residents commonly reach the age of 100.
In the United Kingdom, cardiovascular diseases cause over 160,000 deaths annually, constituting a quarter of all mortalities, according to the British Heart Foundation. In stark contrast, inhabitants of Loma Linda tend to live an average of four to ten years longer than their fellow Californians, spending most of those years free from illness. Notably lower rates of heart disease and diabetes prevail compared to other regions in the U.S.
While genetic factors may contribute to the longevity of Loma Linda's residents, Dan Buettner, the author who pioneered the concept of Blue Zones, believes that nutrition and lifestyle play a crucial role.
The daily routine of Loma Linda residents seemingly focuses on improving circulation and reducing inflammation, an essential response to infections or harmful substances. However, chronic inflammation, as warned by health experts, could be detrimental. Harvard Health suggests that it might be a leading cause of arterial plaque buildup, heart attacks, and strokes. Here are some insights and recommendations from the residents of the Blue Zone. 👇
1. Loma Linda is home to a large community of Seventh-day Adventist Christians, many of whom are mostly non-meat eaters, and even those who consume meat do so only a few times a week.
Cardiologist Gary Fraser from Loma Linda University notes, 'Generally, they eat only three portions of poultry and red meat per week.' The key to their longevity lies in Adventists abstaining from meat and dairy consumption. Gary suggests a transition towards veganism while still savoring some meat and cheese.
2. Consume Healthy Fats for Heart Health!
According to Heart UK, consuming foods rich in omega-3 fatty acids can reduce the amount of fat entering your blood after meals, slow plaque formation in your arteries, and improve blood pressure and circulation. Gary enjoys adding walnuts to his cereal every morning since nuts are rich in healthy fats. You can find healthy fats in fatty fish like salmon, seeds such as flax, chia, pumpkin, and hemp, leafy green vegetables, and oats.
3. Staying connected with your social circle and interacting and sharing with others could be the key to reducing stress, a significant factor contributing to physical inflammation—a crucial factor as people age and become more susceptible to the cycle of loneliness.
Dr. David Baylink, a laboratory scientist and chairman of the Department of Regenerative Medicine at Loma Linda University, emphasizes the need for positive feedback from the community to make the most of living longer.
4. Everyone knows that consuming fresh fruits and vegetables is the key to being healthy. However, if you feel like you're not consuming enough on a weekly basis, it may be closely related to your grocery shopping habits.
Nutritionist Kim Schweiger warns against the negative effects of refined sugar found in chocolate, cake, sugary drinks, and even cereals, stating that it is 'bad for every part of your body and linked to all chronic diseases.' Greg Sullivan, the director of dining services at Loma Linda University, suggests planning a weekly menu before grocery shopping to avoid turning to fast food and sugary snacks, emphasizing that healthy eating starts with a well-thought-out shopping approach.
5. Adventists in Loma Linda tend to avoid all stimulant beverages, including carbonated drinks, alcohol, and even coffee.
Smoking is also considered a stimulant. Instead, these Blue Zone residents opt for plenty of water.
6. Stress can lead to inflammation in your body, so taking at least one day a week to rest and reset can do a lot to keep your body young.
For Adventists, this involves attending church every Saturday. However, for you, it could mean meeting up with friends, going for a walk, reading a good book, taking a yoga class, or engaging in another activity you find relaxing.
7. Many Loma Lindans dedicate a few minutes each day to stretch their bodies.
Retired physicist and physiologist Mailen Kootsey mentioned spending 20 minutes daily doing stretching exercises, noting that it's not about lifting heavy weights or doing something intensely powerful but merely about relaxing.
8. Spending time outdoors and in nature has been shown to dissipate stress, anxiety, and depression, and it can even help combat feelings of loneliness.
This is a principle adhered to by Loma Lindans daily, as they make time to walk on the beach, in nature, or play in the park.
9. If meals feel bland when you remove meat and dairy from your diet, the answer might be better seasoning for your vegetarian dishes.
Greg, the director of dining services, recommends taking a cooking class or watching chefs on YouTube and Instagram to learn how to spice up vegetable dishes for better flavor and a satisfying 'mouthfeel.' He suggests that plenty of olive oil and herbs and spices like rosemary, green onions, and jalapeno can work wonders.
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