How do the world’s oldest people avoid heart disease?

Interested health Your heart is now more important than ever. More than 82.6 million Americans have some form of heart disease, and heart disease is one of the leading causes of death in the United States today.

But what’s even more shocking than these statistics is the fact that there are parts of the world where heart disease is virtually free!

These areas, known as the Blue Zones of the world, are the five regions with the highest densities of centenarians globally.

These are Ikaria in Greece, Sardinia in Italy, Nicoya in Costa Rica, Loma Linda in California (USA), and Okinawa in Japan. In these areas, people are living long, healthy lives and are not suffering from as many diseases as in the United States Eat This, Not That!

What is the cause?

The answer is quite complicated, especially since researchers believe that many factors contribute to their longevity – including genetics, environment, diet, exercise, stress levels. and community.

So while their eating habits play an important role in their overall health, it’s also important to note that there are many other factors at play.

1. Eat mainly plants

Communities in the Green Zone are predominantly plant-based, also eating meat on rare occasions… Shutterstock

Communities in the Green Zone are primarily plant-based, also eating meat on rare occasions; except for the Loma Linda community that is completely vegetarian because of their religion.

The four communities follow what the researchers call “vegetatively inclined,” meaning meat is consumed only about five times a month on average.

Their meat portions are also much smaller than what Americans eat.

Many researchers believe that this is one of the key ingredients in keeping people in the Green Zone healthy and free of heart disease.

In fact, recent studies confirm that there is a strong link between regular consumption Red meat (especially processed meat) and heart disease.

2. Avoid processed foods

Not only eating more grains, vegetables, fruits, and legumes, people in the Green Zone also limit their consumption of highly processed foods.

Some of these communities are agriculture-focused, so they have more access to locally grown foods and less access to processed foods.

This is in contrast to the way most Americans live, with little access to locally grown food, and eat a lot of processed food.

Not only has recent research found a direct link between ultra-processed foods and poor heart health, but according to the American College of Cardiology, these processed foods make up 58% of the diet. average American drinker today, according to Eat This, Not That!

3. Eat healthy fats

When it comes to heart-healthy foods and nutrients, fatty acids Omega-3 occupies an important position.

People in the Green Zone consume these healthy fats through fish, nuts and seeds, which researchers have found to be important for heart care.

According to a review published in the journal Circulation, Omega-3s may help your heart in a number of ways.

First, consuming these healthy fats can help reduce your risk of dying from coronary heart disease and heart attack.

One study included in this review also found that people with existing coronary heart disease had a lower risk of death, stroke, and heart attack when they supplemented with Omega-3 fatty acids.

And finally, Omega-3s have also been shown to help lower triglycerides and help resting blood pressure, both of which are important in taking care of your heart.

4. Move often

In fact, a “sedentary lifestyle” is one of the main risk factors for developing heart disease shutterstock

According to a study published in the journal Circulationthere is a link between regular exercise and heart health.

In fact, a “sedentary lifestyle” is one of the main risk factors for developing heart disease.

All 5 Green Zone communities participate in “natural” advocacy activities on a regular basis.

This means that instead of going to a certain gym, they get strength training from things like walking or biking, hiking, swimming and gardening.

In Okinawa (Japan), they sit on the floor for things like eating and entertaining friends, and this standing up helps them stay more active in the long run, according to the study. Eat This, Not That!