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​Making Your Heart Age Slower so you can Last Longer

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​Making Your Heart Age Slower so you can Last Longer
By Frederik Gammelby Jensen 5 months ago 428 Views

July 2019

By Paul Mcglothin

Your heart needs no introduction. It’s one of your body’s most important organs: When it goes, you go–and if it thrives, you will thrive too.

A youthful heart can help you live a vigorous, productive life, and protect against dementia.1 The other good news is you do not have to be young to have a young-functioning heart.

Ev, an impressive 82-year-old from Hawaii has been a CR Way member for five years. He follows the CR Way’s young-heart strategy and his results are terrific.

His blood pressure is 90/70 mmHg, total cholesterol: 149 mg/dL, LDL: 80 mg/dL, triglycerides : 80 mg/dL, HbA1c: 4.5%, and fasting blood glucose: 72 mg/dL.

When you talk with Ev, you might think that he is in his 40s, or maybe 50s. It’s likely that his optimal cardiovascular system helps him sound young and communicate so effectively.


What is Your Young-Heart Strategy?

The American Heart Association’s (AHA) strategy for maintaining a healthy heart suggests four modifiable behaviors (not smoking, healthy weight, eating healthy foods, and being physically active) as well as three objective measures of cardiovascular and metabolic health (blood pressure control, lower cholesterol and blood sugar).2

If you want a normal lifespan of around 80 years, without developing cardiovascular disease, incorporate these conventional guidelines into your life.

To increase your chances of extending your life, slowing your rate of aging, and enjoying a quality of life like that of a person who is 10 or 15 years younger, check out the CR Way Young-Heart Strategy.

The CR Way is for people who want an energetic lifestyle: working, hiking, painting their house, playing sports, making love–enjoying whatever activity they choose.


Addressing How Your Heart Ages

Starting with heart-healthy-living criteria is a great beginning, but the most successful young-heart strategies protect against the way the heart ages.

American Heart Association Behaviors and Metrics Compared to CR Way®



AHA Living The CR Way*
Nonsmoking:

(Never smoked or quit >1 year ago)
Nonsmoking:

(Never smoked or quit >1 year ago)
BMI: 18.5 to 24.9 BMI: 19 to 23
Physical activity:

· At least 150 minutes (moderate intensity) weekly,

or 75 minutes (vigorous) weekly
Physical activity:

· 1 to 2 hours daily (moderate intensity)

Heavy weights twice weekly
Diet:

· Fruits and vegetables ≥4.5 cups daily

· Fish (preferably oily) ≥two 3.5 oz. servings weekly

· Fiber-rich whole grains (1.1 grams fiber per
10 grams carbohydrate) ≥three 1 oz. equivalent servings daily

· Sodium < 1,500 mg/dL

Sugar-sweetened beverages <450 kcal
(36 oz. weekly)
Diet:

· Plant-based, optional fatty fish with high omega-3 content

Meals planned to keep your glucose at optimal levels and to activate longevity biochemistry, as described in The CR Way to Great Glucose Control
Total cholesterol: <200 mg/dL Total cholesterol: <150 mg/dL
Blood pressure: <120/80 mmHg Blood pressure: Average: 100/60 mmHg
Fasting blood glucose: <100 mg/dL Fasting blood glucose: <80 mg/dL
* Note: This information is intended to be educational and informational and is not to be considered a

substitute for advice from a medical professional.

** U.S. Environmental Protection Agency
Particle Pollution Designations Process:
https://www.epa.gov/particle-pollution-designation...
Additional CR Way behaviors and metrics:

· Deep, satisfying sleep

· Friendly, supportive social network

· Optimal microbiome health (reduced levels of pathogenic microbiota)

· Regular sun exposure

· Pure air to breathe (<40 PM2.5) **

· 99.9% pure H20 for drinking & cooking

· Annual blood tests, noninvasive heart and artery evaluations

Thorough dental cleanings and evaluations at least twice yearly


Let AMPK Manage Your Heart

Low glucose levels also help activate a heart-friendly manager that lives within you: Adenosine Monophosphate Activated Protein Kinase or AMPK.7

AMPK has beneficial effects for the cardiovascular system.8 CR Way practitioners often notice that their total cholesterol levels are reduced along with their LDL (bad cholesterol).

Activating AMPK is fundamental to a new program LivingTheCRWay has launched:


Optimal Heart Health – The CR Way®

Created to help people slow heart aging, our Optimal Heart Health Program calls for annual echocardiograms to monitor the heart’s structural changes, as well as sonograms to evaluate calcification buildup and risk.

New CR Way members are encouraged to get annual scans and to work on cardiovascular risk factors, managing them in a way that minimizes their threats.


Change your Heart’s Aging Trajectory

Protect yourself and everything you hold dear. For your heart’s sake, use science to make that old Frank Sinatra song, “Young at Heart,” your reality.



About the Author:

Paul McGlothin and Meredith Averill have discovered the bridge between scientific research and its practical application for a better, longer life. Their work brings real results and longevity benefits to CR Way practitioners. Their CR Way lifestyle is based on decades of research, showing favorable changes in genes and other biomarkers of aging. They have played a pivotal role in this research on aging at Washington University, in St. Louis School of Medicine, and at the University of California at both San Francisco and Riverside.


References

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