Making Your Heart Age Slower so you can Last LongerPrint
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*|
(Never smoked or quit >1 year ago)
(Never smoked or quit >1 year ago)
|BMI: 18.5 to 24.9||BMI: 19 to 23|
· At least 150 minutes (moderate intensity) weekly,or 75 minutes (vigorous) weekly
· 1 to 2 hours daily (moderate intensity)Heavy weights twice weekly
· Fruits and vegetables ≥4.5 cups daily
· Fish (preferably oily) ≥two 3.5 oz. servings weekly
Fiber-rich whole grains (1.1 grams fiber
· Sodium < 1,500 mg/dLSugar-sweetened beverages <450 kcal
(36 oz. weekly)
· Plant-based, optional fatty fish with high omega-3 contentMeals 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:
|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 evaluationsThorough 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.
1.Saver JL, Cushman M. Striving for Ideal Cardiovascular and Brain Health: It Is Never Too Early or Too LateStriving for Ideal Cardiovascular and Brain HealthEditorial. Jama. 2018;320(7):645-647.
2.AHA. Life’s Simple 7. 2015; https://playbook.heart.org/index.php/lifes-simple-7/. Accessed April 22, 2019.
3.Fonarow Gregg C, Calitz C, Arena R, et al. Workplace Wellness Recognition for Optimizing Workplace Health. Circulation. 2015;131(20):e480-e497.
4.Poniatowski LA, Wojdasiewicz P, Gasik R, Szukiewicz D. Transforming growth factor Beta family: insight into the role of growth factors in regulation of fracture healing biology and potential clinical applications. Mediators of inflammation. 2015;2015:137823.
5.Zhu Y, Usui HK, Sharma K. Regulation of transforming growth factor beta in diabetic nephropathy: implications for treatment. Seminars in nephrology. 2007;27(2):153-160.
6.Yue Y, Meng K, Pu Y, Zhang X. Transforming growth factor beta (TGF-β) mediates cardiac fibrosis and induces diabetic cardiomyopathy. Diabetes research and clinical practice. 2017;133:124-130.
7.Lin SC, Hardie DG. AMPK: Sensing Glucose as well as Cellular Energy Status. Cell metabolism. 2018;27(2):299-313.
8.Jeon S-M. Regulation and function of AMPK in physiology and diseases. Experimental & molecular medicine. 2016;48(7):e245-e245.
9.Ma A, Wang J, Yang L, An Y, Zhu H. AMPK activation enhances the anti-atherogenic effects of high-density lipoproteins in apoE-/- mice. Journal of lipid research. 2017.
10.Zhang CX, Pan SN, Meng RS, et al. Metformin attenuates ventricular hypertrophy by activating the AMP-activated protein kinase-endothelial nitric oxide synthase pathway in rats. Clinical and experimental pharmacology & physiology. 2011;38(1):55-62.
11.Torregrossa AC, Aranke M, Bryan NS. Nitric oxide and geriatrics: Implications in diagnostics and treatment of the elderly. Journal of geriatric cardiology : JGC. 2011;8(4):230-242.
12.Greig FH, Ewart M-A, McNaughton E, Cooney J, Spickett CM, Kennedy S. The hypotensive effect of acute and chronic AMP-activated protein kinase activation in normal and hyperlipidemic mice. Vascular pharmacology. 2015;74:93-102.
13.Ford RJ, Teschke SR, Reid EB, Durham KK, Kroetsch JT, Rush JW. AMP-activated protein kinase activator AICAR acutely lowers blood pressure and relaxes isolated resistance arteries of hypertensive rats. Journal of hypertension. 2012;30(4):725-733.
14.Enkhjargal B, Godo S, Sawada A, et al. Endothelial AMP-activated protein kinase regulates blood pressure and coronary flow responses through hyperpolarization mechanism in mice. Arteriosclerosis, thrombosis, and vascular biology. 2014;34(7):1505-1513.
15.Dokken BB. The Pathophysiology of Cardiovascular Disease and Diabetes: Beyond Blood Pressure and Lipids. Diabetes Spectrum. 2008;21(3):160-165.
16.Demer LL, Tintut Y. Vascular calcification: pathobiology of a multifaceted disease. Circulation. 2008;117(22):2938-2948.
17.Darby SC, Ewertz M, McGale P, et al. Risk of ischemic heart disease in women after radiotherapy for breast cancer. The New England journal of medicine. 2013;368(11):987-998.
18.Mougeot JC, Stevens CB, Paster BJ, Brennan MT, Lockhart PB, Mougeot FK. Porphyromonas gingivalis is the most abundant species detected in coronary and femoral arteries. Journal of oral microbiology. 2017;9(1):1281562.
19.Pritchard AB, Crean S, Olsen I, Singhrao SK. Periodontitis, Microbiomes and their Role in Alzheimer’s Disease. Frontiers in aging neuroscience. 2017;9:336.
20.Atanasova KR, Yilmaz O. Looking in the Porphyromonas gingivalis cabinet of curiosities: the microbium, the host and cancer association. Molecular oral microbiology. 2014;29(2):55-66.
21.WHO. Cardiovascular diseases (CVDs). 2019; https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds). Accessed April 22, 2019.
22.AHA. heart-disease-and-stroke-statistics-2018---at-a-glance-ucm_498848.pdf. 2019;https://www.heart.org/-/media/data-import/downloadables/heart-disease-and-stroke-statistics-2018---at-a-glance-ucm_498848.pdf. Accessed April 22, 2019.