5 secrets for a healthy heart after 60
Dr Ross Walker is a leading integrative cardiologist, endocrinologist and author, specialising in the field of preventative cardiology.
Newsflash: new research released by the Australian Institute of Health and Welfare has found that cardiovascular disease (CVD) is still the leading cause of death of Australians above the age of 44.
And while you may certainly not feel “senior” (after all, age is nothing but a number, right?), the fact of the matter is that once you pass the age of 60, your risk for cardiovascular disease dramatically increases.
Here’s another interesting statistic; at least one in three deaths from cardiovascular disease is preventable. This is a staggering statistic, but drives home the importance of leading the most heart-friendly life possible.
Here are five secrets to keeping your heart healthy well past your sixties.
1. Know your risk factors
One in two women and one in three men possess at least one risk factor for heart disease, so regular check-ups with your doctor are absolutely essential. Even if you are feeling fine, it is important to catch up with your GP every six months. This way, if your blood pressure or cholesterol starts to become dangerously high, you can begin to treat this right away. The earlier you begin to treat these symptoms, the better. It’s important that you start making a commitment to check-ups with your GP every six months, particularly after the age of 60, because research shows that this is the age when your likelihood of developing cardiovascular disease significantly increases.
2. Omega-3 fatty acids should be a regular part of your diet
Omega-3s are found in foods like fatty fish. Our body needs omega-3’s in order to function, but can’t produce them on its own- which is why it is essential that we include omega-3s in our diet. You can try to include two to three serves of fatty fish into your diet each week, but many Australians (particularly those living inland) struggle to do this, and prefer to look for a high-quality fish oil supplement. Although there has been controversy surrounding the efficacy of fish oil supplementation, extensive research still shows that it may aid in converting LDL (aka ‘bad’) cholesterol to HDL (aka ‘good’) cholesterol and benefit a number of cardiac functions. For many years I have recommended that patients above the age of 40 supplement with fish oil daily, for the rest of their lives, to benefit both their cardiovascular and overall health.
3. Antioxidants are the key to fighting inflammation
Inflammation is a serious issue for many individuals, caused in part by ‘free radicals’. These free radicals are caused by oxidation in the body, which is a process in which our molecules lose electrons and float through the body, causing inflammation and damage to our cells. Free radicals and inflammation are thought to potentially contribute to further health complications such as cardiovascular disease. The good news is that antioxidants can reverse the oxidation process and neutralize free radicals, resulting in reduced inflammation. Heart friendly antioxidants to look out for include blueberries, supplements containing bergamot orange, and Ubiquinol, the active form of Coenzyme Q10.
4. Exercise is a non-negotiable
Only 60% of Australians regularly exercise and it’s been shown that the older we get, the less active we become. However, we actually be making more of an effort as we get older to clock in 30 minutes of physical activity a day. In fact, many Doctor’s now say that exercise is one of the most effective ‘prescriptions’ that can be given to patients experiencing illness, including cardiovascular disease. Exercise has the ability to not only strengthen our heart but lower our blood pressure, both of which will have benefits for your heart.
5. Low fat is not the answer
For years, the low fat message has been drilled into all of us, leaving us to think that a higher fat diet significantly increases our risk for heart disease. However, after decades spent eating a low fat diet, our population isn’t getting any healthier. Now we’re seeing more and more evidence that healthy fats are essential in the diet, and a low carb, high fat diet is a safe way of losing weight and preventing heart disease. The fats to avoid are processed trans fats, found in junk foods (such as commercial pies, biscuits and cakes), and the fats to fill up on are those found in foods like avocados, seeds, nuts, cheese and eggs.
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