Recent research published in the European Heart Journal (April 2024) * by L. Fontana et al., highlights the power of daily habits in promoting cardiovascular well-being and slowing down the aging process.
Cardiovascular aging arises from the interplay of genetic, epigenetic, lifestyle, and environmental factors. Integrating evidence-based strategies into daily life can significantly improve cardiometabolic health and mitigate the aging process. Below are ten detailed and documented recommendations for promoting cardiovascular well-being.
1. Optimize Body Composition and Muscle Function
Maintaining a healthy waist circumference and increasing muscle mass are critical for cardiometabolic health. Engage in regular endurance and resistance exercises to
reduce harmful visceral and ectopic fat. Focus on large muscle groups, such as the gluteus and femoral muscles, which play a key role in metabolic health.
2. Adopt a Mediterranean-Like Diet
A minimally processed, plant-based Mediterranean diet is central to cardiovascular health. Emphasize vegetables, fruits, legumes, whole grains, nuts, and seeds, while avoiding refined carbohydrates and ultra-processed foods high in sugar and unhealthy fats.
-
Choose plant-based proteins, fish, seafood, and low-fat dairy.
-
Limit red meat to lean cuts and avoid processed meats entirely.
-
Use extra-virgin olive oil as the primary fat source, and avoid butter, cream, and tropical oils.
-
Reduce salt intake and use iodized salt to support thyroid health.
3. Incorporate Intermittent Fasting and Time-Restricted Eating
For those managing obesity or metabolic issues, intermittent fasting and time-restricted feeding can be effective.
-
Eat within an 8–10-hour window daily and avoid snacking between meals.
-
Practice mindful eating.
-
Stop eating at 80% satiety to prevent overeating.
4. Engage in Daily Physical Activity
Aim for at least 30–60 minutes of physical activity daily, including aerobic, strength, flexibility, and balance exercises.
-
Alternate between activities such as brisk walking, cycling, yoga, and weight training.
-
Reduce prolonged sitting by incorporating regular movement breaks into your day.
-
Make physical activity enjoyable by integrating social elements, such as group workouts or walking with friends.
5. Minimize Alcohol Consumption
Avoid alcohol for optimal cardiovascular and overall health. If you do drink, limit consumption to the lowest possible amount, as even small quantities increase the risk of cancer, atrial fibrillation, and cognitive decline.
6. Avoid Smoking in All Forms
Tobacco use, including vaping and second-hand exposure, contributes significantly to cardiovascular diseases. Smoking increases inflammation, promotes atherosclerosis, and damages vascular function. Complete abstinence is essential, as even minimal smoking carries substantial risks.
7. Prioritize Restorative Sleep
Quality sleep is vital for cardiovascular health and overall well-being.
-
Maintain a consistent sleep schedule, aiming for 7–9 hours per night.
-
Create a sleep-friendly environment, free from distractions like electronic devices, which should be turned off at least 30 minutes before bedtime.
-
Address sleep disorders promptly to prevent their impact on cardiovascular health.
8. Manage Stress and Promote Emotional Well-Being
Chronic stress and negative emotions can harm cardiovascular health.
-
Practice mindfulness, meditation, or deep-breathing exercises to alleviate stress.
-
Engage in creative or intellectual activities to enhance emotional and cognitive well-being.
-
Foster a mindset of lifelong learning and personal growth to support overall vitality.
9. Cultivate Meaningful Relationships and Compassion
Strong social bonds and altruistic behavior promote emotional well-being and reduce cardiovascular risk.
-
Build and maintain deep connections with family and friends through empathetic communication.
-
Practice forgiveness and daily acts of kindness to enhance mental resilience and satisfaction.
10. Reduce Pollution Exposure and Connect with Nature
Environmental pollutants like PM2.5 and noise negatively impact cardiovascular health.
-
Minimize exposure to polluted environments by using air purifiers and masks as needed.
-
Spend time in nature, such as parks or wooded areas, to gain psychological and cardioprotective benefits.
The Broader Impact
Adopting these ten strategies offers more than cardiovascular benefits; they also support the prevention and management of many chronic, non-communicable diseases like diabetes, hypertension, cognitive decline, and some cancer.
We encourage you to explore these recommendations and discuss them with your patients and colleagues. Personalize this approach for each patient and consider integrating these principles as 'lifestyle medicine' within medical school education and CME programs.
In the meantime, take care and live well!
Lilach Malatskey, Chair
Laura Viotto, Leadership team member
WE Lifestyle Medicine SIG
Reference:
Ten tips for promoting cardiometabolic health and slowing cardiovascular aging; Maria L Cagigas, Stephen M Twigg, Luigi Fontana. European Heart Journal, 2024, https://academic.oup.com/eurheartj/article/45/13/1094/7516124