The Healthy Longevity Heart Code. Universal and Practical Tips for Healthspan and Ageing.

When focusing on heart health and successful aging - health span - what does leading longevity scientist and researcher Prof. Luigi Fontana advise? As cardiovascular disease is a leading cause of death, what formula, tips and action steps can improve long-term health outcomes and to slow cardiovascular aging?

In his April 2024 article in the European Heart Journal Fontana provides clear advice in the Healthy Longevity Heart Code below..

As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to relevant studies at bottom of page.

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Healthy Longevity Heart Code

How to maximise heart health and longevity...

1. Reduce waist circumference and increase muscle mass

• Take action to reduce your waistline with endurance exercise and moderate calorie restriction, ensuring you consume the right amount of nutrient-rich calories for optimal functioning.

• Increase or maintain skeletal muscle mass with resistance exercise.

2. Adhere to a minimally processed Mediterranean-like diet

• Eat a wide range of vegetables, whole grains, legumes, nuts, and fruits. Avoid refined carbs.

• Eat mostly proteins from plants (legumes, nuts, and whole grains), alongside fish, seafood, and low-fat dairy; if opting for meat and poultry, choose lean cuts on occasional basis, and avoid processed meat.

• Avoid ultra-processed foods and beverages, rich in ‘empty’ calories, sugars, and unhealthy fats.

• Choose and prepare foods with little salt; use iodized salt to promote thyroid health.

• Use cold-pressed extra-virgin olive oil in moderation, while abstaining from animal fats (butter, cream), tropical oils (coconut, palm) and partially hydrogenated fats.

3. Intermittent fasting and time-restricted feeding

• If overweight, stop eating at 80% satiety; eat only non-starchy vegetables and legumes salads once or twice weekly.

• Try to eat all your food within a window of 8–10 h, refraining from between-meal snacks. Emphasize mindful eating, preferably shared with others.

4. Be physical active every day

• Commit to at least 30–60 min of daily physical exercise, alternating between aerobic, strength, flexibility, and balance exercises.

• Minimize sitting time, and move as often as possible integrating enjoyable, friend-oriented activities into your daily routine.

5. Avoid or limit alcohol consumption

• If you do not drink alcohol, do not start.

• If you choose to drink, minimize intake to prevent cancer, atrial fibrillation and heart disease.

6. Do not smoke

• Do not use any form of tobacco, including e-cigarettes and vaping.

7. Prioritize quality sleep

• Set a bedtime that is early enough for you to get between 7–9 h of sleep.

• Establish a consistent sleep schedule, creating a sleep-friendly environment, and turn off electronic devices at least 30 min before bedtime.

8. Nourish and protect your mind

• Practice stress reduction through mindful meditation and slow deep breathing.

• Stimulate your mind daily with activities like learning new skills or engaging in artistic pursuits for enhancing cognitive function and brain health.

• Adopt a lifelong mindset of self-awareness and personal growth, seeking new knowledge, experiences, and perspectives for intellectual and spiritual vitality, and human flourishing.

9. Cultivate friendship, altruism, and compassion

• Nurture deep connections with family and friends through empathetic communication and forgiveness.

• Practice daily altruism and compassion to reinforce synaptic networks of peace and happiness.

10. Minimize pollution exposure and connect with nature

• Reduce exposure to pollution, including air, water, and noise.

• Immerse yourself in nature as often as possible. Exercising in unpolluted environments, particularly in parks and wooded areas, confers cardioprotective and psychological benefits.

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Encompassing physical, mental and social wellbeing, this is a 'whole health' lifestyle. Prof. Fontana's heart health action steps will be easily recognised by followers of longevity guru Bryan Johnson, his very own Power Laws. They are also in keeping with the Pillars of Health, advocated by lifestyle medicine and allied health practitioners.

When it comes to personal health and wellbeing, even making small changes in our lifestyle practices has powerful and positive effects. With some strategising and planning, taking charge of health and longevity is within our reach. If you need support to focus your effort and take effective action, we can help. Get in touch and use #longevity in the Contact Form.

Stay Healthy,

Alastair

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Related Studies

Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853