Have you ever marveled at seniors who can run marathons and thought, “they’re young at heart.” Well, it’s not just because these marathon runners have a youthful spirit, it’s because they actually have young hearts.
Our hearts age differently and it’s, in large part, because of how we treat them. In this post, we’ll highlight four secrets that active seniors use to stay “young at heart.”
1. Eat Less. Research has found that people who eat lower-calorie diets have healthier hearts. A study published recently in the journal Aging Cell, monitored the hearts of 22 people who had been eating a calorie-restricted diet for seven years. The people on low calorie diets not only had lower heart rates than people who ate standard diets; they also had heart rate variability —similar to what you’d expect in people 20 years younger.
2. Cut the Bad Fat. Eating for a young heart means staying away from artery-clogging, cholesterol-spiking foods that wear down our heart. Stay away from saturated fats and trans fats such as red meat, dairy products, coconut and palm oils.
3. Add the Good Fat. Eating for a healthy heart isn’t all about cutting back. Healthy fats from plants such as avocados, nuts and olive oil help your heart by lowering the bad cholesterol.
4. Exercise — at least 30 minutes a day. Physical activity helps you control your weight, increases blood flow, and reduces your risk of high blood pressure, high cholesterol and diabetes.