Reduce Your Risk of Heart Disease to Live Longer
The American Heart Association (AHA) states that ideal cardiovascular health should be obtained by targeting 7 behaviors that reduce the likelihood of cardiovascular disease or stroke. They include 4 core behaviors—no smoking, a normal body mass index (BMI), engaging in physical activity, and eating healthfully—and meeting at least 3 of the following criteria: cholesterol lower than 200 mg/dL, blood pressure lower than 120/80 mm Hg, not having diabetes, or being free of heart disease.
To assess the effects of meeting these targets on risk of death from cardiovascular disease, Artero and colleagues looked at data from the Aerobics Longitudinal Study, conducted in 11,993 patients between Oct. 9, 1987 and March 3, 1999. The authors found that those who met 3-4 of AHA’s “Simple Seven” heart-health criteria had a 55% lower risk of cardiovascular mortality than those who met no more than 2 of those practices over about 11 years. It was 63% lower for those who fulfilled five to seven of the ideal criteria compared with those with the lowest scores. The overall prevalence of ideal cardiovascular health was extremely low in this middle-aged cohort, with only 0.2% of patients meeting all 7 criteria. (1)
Heart Health Risk Assessment, “My Life Check,” is a screening tool by the American Heart Association and the American Stroke Association designed to determine risk of heart disease. This simple tool evaluates 7 simple achievements used to improve heart health. The tool will be a quick assessment of heart health by entering blood pressure, cholesterol, fasting blood sugar, activity level, fruit/vegetable intake, body weight, and smoking. This takes about 2 minutes to complete. It has been determined that a greater achievement in heart health in these 7 simple guidelines results in a lower lifetime occurrence of heart disease including heart failure (59).
Take the Heart Health Risk Assessment Tool:
“Aerobic exercise may be one of the most beneficial ways to live longer and increase life expectancy by conditioning your heart and lungs to work efficiently.”
Aerobic Exercise May Help You Live Longer and Increase Life Expectancy
Aerobic exercise may be one of the most beneficial ways to live longer and increase life expectancy by conditioning your heart and lungs to work efficiently.
Aerobic exercise reduced all cause and cardiac mortality and improved a number of cardiac risk factors in patients with coronary heart disease in a meta-analysis of 48 randomized controlled trials (RCTs) (8940 patients, mean age 55 y). Patients who received exercise-based cardiac rehab had a significant reduction in all cause mortality of 20% and cardiac mortality of 26% than did patients who received usual care. (2)
Nine lifelong cross-country skiers, with a mean age of 81 years and a history of aerobic exercise and participation in endurance events throughout their lives, were examined to determine their aerobic capacity. Six age-matched, healthy, untrained men were used as a comparison. Results indicated that the athletes had a higher aerobic capacity, heart rate, and workload ability. Compared to their counterparts, the life long athletes had better cardiovascular and skeletal muscle health that was associated with lower risk for disability and mortality. (3)
Compared to non-active participants, an increase in physical activity resulted in a 14% decreased risk for all-site cancer among men; a 16% decrease risk for lung cancer and a 15% decrease for cancer mortality was seen among younger participants (51).
If You Drink, Choose Red Wine Over Beer or Spirits in Moderation
It is not a good idea to start drinking for any reason, even as a way to try to live longer or increase life expectancy. If you drink, choose red wine over other alcohol containing drinks. There are dangers that come with drinking. Review them here.
A study done in Copenhagen, Denmark followed 6051 men and 7234 women between 30 and 70 years old. The relative risk of cardiovascular mortality was significantly less for those who had a low to moderate intake of wine. It was found that beer intake did not change mortality risk much and that drinking spirits increased mortality. (6)
Alcohol intake may increase good cholesterol (HDL). It is believed that HDL increases from alcohol beverages are responsible for 50% of the protective effect from coronary artery disease. The other 50% level of protection may be due to polyphenols in red wine which inhibit platelet aggregation. (7)
Despite benefits of alcohol in moderation, physicians are reluctant to recommend alcohol intake for health reasons. Prior to considering alcohol use daily or several times per week, discuss the risks and health benefits with your primary care physician. Research supports a benefit somewhere in the range between 1-4 alcohol drinks per day for men and 1-2 drinks per day for women. 1 drink is defined as 1.5 ounces of 80-proof liquor, 5 ounces of wine or 1 can of beer. Alcohol taken for health reasons may reduce the risk of myocardial infarction, ischemic stroke, dementia associated with stroke, Alzheimer’s disease, and may improve the cholesterol profile.
Eat Beta-carotene Containing Foods, but Not Beta-carotene Supplements
Consuming beta carotene correctly may be one of the ways to live longer and increase life expectancy. Intake of vegetables containing beta carotene was associated with a lower risk of cardiovascular mortality and with a lower risk for all causes of death, but no benefit was seen with taking beta-carotene supplements (9). Heavy smokers, ex-smokers or asbestos workers taking beta-carotene supplements were found to have a 28% increased risk of lung cancer in smokers (versus placebo) and a 17% more likely chance of dying (10). Eating a variety of 5 fruits and vegetables per day provides the individual with about 5.2 to 6 mg/day of food based beta-carotene. This allows plasma carotenoid levels to rise above a range represented in studies which were associated with a lower risk of coronary heart disease and all-cause mortality compared to those with a lower food based carotenoid levels. Studies on beta-carotene suggest a lower risk of mortality stems from beta carotene intake from food sources but not beta-carotene supplements. The benefit may also come from other substances in the vegetable food source and not necessarily the beta carotene itself. Find beta carotene in foods.
Take Enough Vitamin D But Not Too Much
Investigators followed a total of 1,194 men over a median duration of 12.7 years for the link between blood levels of vitamin D and mortality. They looked at vitamin D levels and cardiovascular-related as well as all cause mortality. The risk of mortality was significantly increased at both low and high blood levels of vitamin D. In this study, the range with the lowest mortality was about a vitamin D concentration of 24 to 34 ng/ml (60 to 85 nMol/L), which approximately translates to an average vitamin D3 dose of 2000 IU daily. (13)
Vitamin D is important for reducing the risk of various cancers (35). Among the U.S. population, vitamin D intake is poor and sun exposure is inadequate throughout the United States in order for the majority of the population to reach optimal levels. Read more…
Just the right amount of Vitamin D could be one of the ways to live longer and increase life expectancy.
Obtain Enough Vitamin C
Vitamin C might help you live longer and increase life expectancy. Carr and Frei recommended a higher vitamin C intake of 90-100 mg per day to avoid chronic diseases who found that low vitamin C poses a higher risk of cardiovascular disease (43). An analysis, on 19,496 men and women, ages 45 to 79, in the U.K found that death rates were significantly lower among those with higher blood ascorbic acid levels (14). People with the highest ascorbic acid levels had half the risk of dying from all causes combined (14,16).
A 50 g per day increase in fruit and vegetable intake was associated with about a 20% reduction in risk of all-cause mortality (14). High dose vitamin C, with an upper tolerable level set at 2 grams per day set by the USDA has been shown to be safe. This limit was set by the USDA due to gastrointestinal side effects. Among healthy individuals, the recommended daily intake of vitamin C is 75 mg for women and 90 mg for men (15). Vitamin C may help one reduce their risk of dying and may be contribute as a way to live longer.
Keep Up with Omega-3 Intake
Omega 3 oil is able to improve the health of blood vessels as one of the ways to live longer and increase life expectancy. Obtain enough omega 3 from cold water fish intake or omega-3 supplements, A review of 14 randomized clinical trials reported that fish oil is associated with a reduction in total mortality (41). Fish oil supplementation (1 g/day), but not vitamin E (300 mg/day), significantly reduced the total rate of all-cause death, nonfatal MI, and nonfatal stroke (42).
Vegetarians May Have a Mortality Advantage Compared to Non-Vegetarians
A meta-analysis by Huang T et al consisting of 7 studies with a total of 124,706 participants from the UK, Germany, USA, Netherlands and Japan were studied to investigate cardiovascular disease mortality among vegetarians and non-vegetarians. All-cause mortality and mortality from circulatory diseases were lower when compared to non-vegetarians by 9% and 16%, respectively. Researchers also found a significant reduction in the rate of ischemic heart disease mortality by 29% in vegetarians over non-vegetarians. This study suggests vegetarians have a mortality advantage compared to non-vegetarians. (18)
A 12-year study on 61,566 subjects showed that cancer among meat eaters was 3.8%, among fish-eaters was 0.5%, and among vegetarians was 1.3%. The study found that compared to meat-eaters, vegetarians had a 53%, 45% and 74% reduced risk in bladder, cancer, leukemia, lymphoma, and stomach cancers, respectively. Vegetarians were 12% less likely, and fish eaters were 18% less likely than meat eaters to develop all types of cancer combined (58).
Don’t Keep Your Carbs Too Low for Too Long
Another one of the ways to live longer and increase life expectancy is to avoid Atkin’s style diets over a long period of time. A low carbohydrate, high protein diet, much like the Atkins style diet consumed for 12 years was associated with an increased risk of cardiovascular deaths in women when they used this diet for weight control (19).
Tea is Great
Women who drank ≥ 5 cups/day of green tea had a 31% lower risk of dying from cardiovascular disease (CVD) and a 23% lower risk of mortality from all causes than women who drank <1 cup/day. Those who drank 1 to 2 cups/day or 3 to 4 cups/day green tea had a 2% and 18% reduced risk of all-cause mortality, respectively. Corresponding risk reductions in CVD were 16% and 31%. The protective effects of green tea was stronger in women than in men. In men who drank ≥ 5 cups/day green tea their all-cause mortality rate fell by 12%. Men who drank 1 to 2 cups/day or 3 to 4 cups/day green tea had a 7% and 5% reduced risk of all cause-mortality, respectively. Green tea consumption was not associated with a reduction in cancer mortality. (20)
Watch the Calcium
Avoiding an excess of dietary calcium may be another one of the ways to live longer and increase life expectancy. Excess calcium intake appears to increase the risk of prostate cancer in men (33,34). Intake of calcium over 2000 mg per day by men in the form of dietary and supplement intake was associated with a moderate increase in risk of prostate cancer (33). Adequate calcium intake in pre-menopausal women appears to be associated with a decreased risk of breast cancer (34). Avoid calcium intake over 1400 mg per day including food sources and supplements. Attempt to increase calcium intake by food sources to the RDA (recommended daily allowance) instead of supplements unless required to replace a deficiency gap in the recommended intake. Compared with dietary calcium intakes of 600 to 1000 mg daily, higher daily intakes of ≥1400 mg were associated with significantly higher rates of death from all causes, cardiovascular disease, and ischemic heart disease, but not from stroke. This is why too much calcium should be avoided.
Eat More Lignans
A study by McCann SE et al (24) enrolled women consuming food sources of lignans from dark bread, peaches, coffee, broccoli and winter squash. Researchers noted a 51% reduction in risk of all cause mortality in those consuming higher lignan amounts. These same women were also far less likely to die of breast cancer. The superfood with one of the highest known concentration of lignans are flax seeds.
The Hope of Pomegranate
The compound urolithin A was able to enhance longevity by maintaining healthy mitochondria and extend life span in worms by 50%. It was also found to significantly extend exercise endurance in mice by 40%. Over time, mitochondria develop alterations that cause them to degrade. Urolithin A derived from pomegranate is believed to keep mitochondria healthy by inducing a process called mitophagy. Read more…
Think About Zinc
The Age-Related Eye Disease Study (AREDS) (25) followed subjects for 6.5 years and 11% of the participants had died. A higher mortality risk was seen in those with AMD, (age-related macular degeneration. Participants randomly assigned to receive 80 mg zinc with 2 mg cupric oxide (high does zinc is associated with copper deficiency), whether alone or combined with antioxidants, had lower mortality than those not taking the mineral. They reported a 27% lower relative risk of mortality for zinc alone due to less death from respiratory causes. Read more about zinc. Find zinc in foods. Ensure an adequate zinc intake as another way to possibly help you live longer and increase life expectancy
What are Polyphenols?
Polyphenols are an organic chemical present in plants with antioxidant action. Based on a study provided by the Division of Dermatology, University of Kansas, individuals with dietary restrictions combined with antioxidants containing polyphenols was noted to extend lifespan. In the study, mice were placed on one of three diets. These included a diet of continuous feed; alternate day eating; and alternate day eating supplemented with polyphenol antioxidants including blueberry, pomegranate and green tea extracts. The supplemented group outlived the other two groups (28).
Calorie Restriction and Longevity- Why Stop Eating?
Calorie restriction is known to increase lifespan in rodents, but there are few studies on humans that show whether calorie restriction increases longevity. Heilbronn LK et al (49) followed markers of aging in calorie restricted subjects over 6 months. The authors found that a smaller degree of DNA damage measured in calorie restricted individuals compared to baseline. They also found lower body temperatures and lower fasting insulin levels. which the authors believed, translates into a lower metabolic rate than what is expected from a lower body weight.
Resveratrol Potentially Increases Lifespan.
A study by Baur JA et al (50) conducted on middle-aged mice on high-calorie diets found that resveratrol improved insulin function, increased mitochondria, improved motor function, minimized ill effects of a high-calorie diet, produced the effects of calorie restriction, and extended the lifespan of middle-aged mice. Resveratrol was also able to improve the heart and liver function in mice. Resveratrol enhanced longevity in mice but more research is needed. There is not enough research yet available on lifespan enhancement by resveratrol in humans.
Keep Stress Away with a Hobby
A moderate amount of stress is able to keep you motivated to achieve great things in life. Excess stress however, is detrimental. You need a hobby. It doesn’t actually matter what it is so long as you enjoy it and it helps you relax. If you’re dealing with a lot of stress in your life, this wears on you, which speeds up the aging process. It lowers your ability to fight off cancer and is a contributing factor in hypertension and cardio-vascular disease. Doing something you enjoy helps protect you against these things.
Lower Consumption of Red Meat
Red meat consumption has been found to be associated with increased cancer risk of the oral cavity and pharynx, esophagus, larynx, stomach, colorectum, lung, breast, prostate, bladder, and kidney. Lamb was also associated with increased cancer risk. Processed meat was also linked to an increased risk of cancers of the esophagus, larynx, stomach, colorectum, lung, and breast (56). A study from Italy found that red meat intake of at least 7 times per week had a higher incidence of cancers of the stomach, colon, rectum, pancreas, bladder, breast, endometrium, and ovaries. In this study, red meat was not connected to cancers of the oral cavity, pharynx, esophagus, liver, gallbladder, larynx, kidney, thyroid, prostate, Hodgkin’s disease, non-Hodgkin’s lymphomas and multiple myeloma. (57)
Yes, More About Fruits and Vegetables…
A literature review of 206 human studies and 22 animal studies by Steinmetz, K. A.et al showed that a high consumption of fruits and vegetables decreased the cancer risk of the stomach, esophagus, lung, oral cavity, pharynx, endometrium, pancreas, and colon. The most protective foods against cancer included raw vegetables, followed by allium vegetables (onion, garlic), carrots, green vegetables, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, cabbage), and tomatoes (52). A review of epidemiologic studies found that the higher the consumption of brassica vegetables the lower the risk of cancer especially for cancers of the lung and digestive tract (53). A significant reduction in risk for esophageal, lung, stomach and colorectal cancers was seen with both fruit and vegetable consumption and there was a reduced risk of bladder cancer seen with fruit consumption but not vegetables (54). Men who consumed at least 6 servings of fruits and vegetables per day had a 55% reduced risk of renal cell cancer (RCC), and vitamins A and C were found to be inversely associated with RCC (55).
Grab Some Nuts
According to Fraser (60), frequent consumption of nuts has been linked with a 30% to 50% decreased in the risk of coronary heart disease. According to Kris-Etherton PM et al (61), four recent U.S. studies reviewed by this author estimates that Americans who eat five or more servings of nuts per week have a 35% reduced risk of developing coronary heart disease as well as improve oxidation, inflammation, vascular reactivity.
Control Your “Inflammaging”
What is “inflammaging” you ask? This is the term referring to the low levels of chronic inflammation which occurs in older adults with aging. As we age, higher levels of inflammatory markers occur in the blood and result in this condition. However, inflammation can be controlled. Duarte PO et al (62) researched subjects who were over 100 years old with dementia and compared them with 100 year olds without dementia. They found that those subjects without dementia had lower inflammatory markers in the blood than those with dementia.
“Inflammaging” leads to higher rates of inflammatory diseases as we age which include infections, heart disease, cancers, autoimmune diseases, and dementia. Higher markers of inflammation that can be seen in these conditions include C-reactive protein, homocysteine, interleukins, and erythrocyte sedimentation rate. An anti-inflammatory diet, which includes mostly fruits and vegetables, healthy spices (turmeric, ginger and garlic), omega 3 oils, nuts, low sugar, and specific supplements is the best way to control “inflammaging.”
Keep Your Teeth as Long as You Can
Friedman and Lamster (63) found that those who lived to be 100 years old had lost fewer teeth than those who did not live as long. The authors described that tooth loss predicts a shorter life. Those that lived longer had lower tooth loss because they engaged in healthier lifestyle, smoked less, and had better oral hygiene. The authors noted that loss of teeth impaired one’s ability to chew important foods for health.
More Sleep is Better
A regular sleep schedule may help you live longer and increase life expectancy. An adequate amount of rest of 6-9 hours per night is recommended Avoid erratic sleep patterns which can put one at higher risk for premature heart disease or cancer. Insufficient sleep has been associated with being overweight, heart disease, diabetes and higher mortality (64).
Stay Well Hydrated
Inadequate hydration may be associated with adverse health conditions. Good hydration maintenance may prevent chronic diseases such as kidney stones, constipation, exercise induced asthma, elevated blood glucose, urinary tract infections, high blood pressure, coronary artery disease, thrombosis leading to embolism, ischemic stroke, and lung disease (65). The average sized person eating an average diet in the U.S. consumes 2.5 liters per day of water per day (66). Consume adequate water for hydration (at least 2 liters or 8, 8 ounce glasses per day), unless a water limiting diagnosis such as heart failure or cirrhosis is present which may limit fluid intake to as low as 1 liter per day.
Keep a Lookout Over Your Own Body
Keep a watchful eye for unusual changes of the body. Many people have come to see their doctor after a certain concerning problem has been going on for a year or more after the problem has become much worse. Look for wounds that are not healing, skin problems, ongoing cough, persistent shortness of breath, ongoing pain, lasting fevers, unexplained weight loss, lumps and other new problems which do not go away.
Avoid Risky Behaviors That Can Get the Best of You
Avoid behavior with excessive risk including high speed driving, motorcycle riding without a helmet, unprotected sex outside marriage, and multiple sex partners.
Avoid Smoking to Live Longer and Increase Life Expectancy
Avoid tobacco smoking to live longer and increase life expectancy. Kristina SA, et al found that about 1/3 of cancers and cancer related deaths are related to tobacco smoking (67).Quit tobacco abuse with assistance from experts using a combination of several methods to assist in cessation. For instance, combine nicotine replacement with at least one additional method such as an exercise program, hypnosis, or formal counseling such as support groups. The recommendation to counsel patients to stop smoking, stop using tobacco products, and provide methods of cessation is reinforced by the USPSTF (68). Many resources are available to assist in smoking cessation such as the online sites, Smoke Free, the CDC and the phone number for free help 1-800-QUIT-NOW.
Keep a Sense of Humor
Increase life expectancy and live longer with a sense of humor. Romundstad S et al (69) studied the connection between a sense of humor and the risk of mortality in over 53,000 subjects followed for 15 years in the Nord-Trøndelog Health Study in Norway. The authors found that a sense of humor was related to survival from both infections and cardiovascular disease in women. Humor was also associated with a lower risk of mortality from infections in men.
Maintain an Ideal Bodyweight
Obesity is defined as a body mass index (BMI) of over 30 and is not only associated with the development of diabetes, it is also associated with higher mortality. See how to prevent diabetes. Sun H et al (70) evaluated the association of body mass index (BMI) and the risk of mortality in over 123,000 Chinese men and women. The authors found that BMI was associated with mortality in a U shaped curve. Men and women had a higher risk of dying if they had a BMI that was either low or high. The lowest risk of mortality in men was seen in those with a BMI between 24 and 28. The global BMI mortality collaboration reviewed over 10 million participants in 239 studies and found that obesity was associated with an increase in all-cause mortality spanning four continents (71).
New Research on Coffee
According to new research, coffee may help you live longer and increase life expectancy, but be careful with the amount of caffeine. Lui JJ et al (72) studied the association of telomere length with 4,780 coffee drinkers in the Nurses Health Study. Telomeres are the repeating nucleotide sequence at the end of chromosomes. Longer telomere length is associated with longer lifespan, and telomeres become shorter with oxidative processes and aging. A longer telomere length was seen with increasing amounts of coffee consumption mainly in those who drank more than 2 cups of coffee daily.
Je Y et al (73) performed a meta-analysis of 20 cohort studies with over 970,000 participants to examine the association between coffee drinking and mortality. The authors found that more than 2 cups of coffee and up to 9 cups of coffee daily was inversely associated with a lower relative risk of mortality. There was also a weak association of coffee drinking with lower mortality in those who drank 1 to 2 cups per day. There was limited data for drinking decaf coffee but this also showed a lower risk of death.
Don’t consider drinking coffee in order to live longer and increase life expectancy unless you are careful to avoid too much caffeine. Caffeine intake up to 300 mg per day is generally safe for healthy adults. Older patients or those with hypertension, cardiovascular disease, or cerebrovascular disease, avoid more than 1-2 cups of caffeinated beverages per day. Caffeine intake is generally recognized as safe by the FDA and AMA but can be dangerous with adverse effects such as high bp, stroke, and arrythmias reported.
Turmeric Research is Evolving
Turmeric and it’s bioactive extract curcumin has been known to extend lifespan in worms, fruitflies, and mice (74). Turmeric is known to have anti-cancer activity on breast cancer (75), colorectal cancer (76), gastric cancer (77), and pancreatic cancer (78), just to name a few. More research is needed in humans, but many are already taking turmeric in foods and supplements containing black pepper to increase absorption. Research may eventually establish turmeric as a chemopreventive agent for cancer.
Read more about Turmeric: Turmeric and Curcumin for Inflammation – Best to Take in Food or Capsule?