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5 Age-Defying Tips to “Youthen” Your Heart

Kymberly Williams-Evans, MA and Alexandra Williams, MA

picture of heart rate on a wrist monitor

This is the heart rate of someone who exercises!!

What better way to end February’s Heart Health month than to be your own lifelong Valentine and show love to your heart? To help you, we’re sharing some lovely heart facts to inspire you to write a sonnet improve your health.

Your heart is the fastest responding muscle in your body. When you work out cardiovascularly (heart rate increases, you breathe heavily, and your whole body is involved in the movement), the heart adapts upwards within 24 hours. Aaaaand, if you dodge exercise more than you dodge taxes, then your heart adapts down, down, down.

Do you want your midlife body to stay as vital, youthful, and cooperative as long as possible? As Dr Michael Roizen MD, co-founder of RealAge and chair of its Scientific Advisory Board puts it: “Physical activity decreases the greatest causes of arterial aging, including stress, the greatest ager of all.”  Good news: you can combine strategies to achieve the youngest, most stress proof, physiological body possible. No heart stopping shocks coming, but the secret to a Strong, Age Defying Hearty Har Har is ……….

… to exercise and eat well. Did you see that coming? But what does “eat well” for heart health mean in practical terms, especially for baby boomer women? We wondered ourselves so checked in with Registered Dietitian and celebrity, best-selling author Frances Largeman-Roth. Based on her input, we offer you the following juicy tips:

fruit for Outshine frozen fruit bar smoothie

Red and blue: Key colors of healthy circulation

Embrace the C

1. Vitamin C is a heart-healthy and anti-inflammatory nutrient that helps repair and produce body tissues. Add oranges or grapefruit to your snack routine to get your daily dose. Other vitamin C-rich foods include strawberries, raspberries, blackberries, blueberries, papayas, mangoes, kiwi and bell peppers. Basically, eat fruity stuff aka “fruit.”

We’ll (Not) Drink to That!

2. Limit high-calorie, sugary drinks such as soft drinks, and sweetened iced tea and coffee drinks. Instead, drink lots of water – at least 2 liters per day. Water, water everywhere. Alcohol isn’t so great for you either. Yes, we know about the studies that tout the benefits of red wine, and Mayo Clinic simply says that it MIGHT be healthy in MODERATION. They theorize that flavonoids or resveratrol may be the beneficial substances. More to come on our radio show about those flavonoids.

Circulate and Let Your Arteries be Free!

3. Support your circulation. Add a guaranteed source of cocoa flavanols, like CocoaVia® cocoa extract supplement, to your breakfast every morning. Once we learned about flavonoids, we jumped at the chance to try cocoa extract powder supplements when we met CocoaVia at a fitness convention a few years ago, because they are …. flavanols..in cocoa form. What’s not to like about cocoa that’s clinically proven to help maintain healthy circulation?

Puffy, swollen foot

Oh, Swell! Begone Flim, Flam, Inflammation!

What if You are Super Swell?

4. Fight inflammation. Eat foods that contain high amounts of anthocyanins, a type of antioxidant that fights inflammation and may help reduce the risk of heart disease. You can find it in blueberries, blackberries, plums, cherries, Mission figs and eggplant. (note from Alexandra: Figs – ewwww)

Go Popeye and Olive Oil on Yourself

5. Instead of cooking spray or butter, use olive oil. Olive oil is a great heart-healthy ingredient; the Mediterranean diet has long been linked to heart health and longevity. Try drizzling extra virgin olive oil on top of pasta and using it as a salad dressing or as a substitute for butter on bread.

Frances LCocoaVia Live thw Life You Loveargeman-Roth recently partnered with CocoaVia® to help spread awareness on maintaining good heart and circulatory health, and we’ll be sharing more of her tips on air. when we interview her live. Yes, in the world of Yawn, Who Cares Exciting News, we proudly announce our own partnership with CocoaVia® for our revamped, bigger (cue the cannons and confetti) radio show on VoiceAmerica that begins March 19, where we and our guests will share weekly amazing info about active, healthy aging. For more information visit www.cocoavia.com/. Then do 10 push-ups.

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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5 Responses to 5 Age-Defying Tips to “Youthen” Your Heart

  1. Jody - Fit at 56 February 27, 2014 at 3:27 pm #

    Hopefully I am doing enough!!! I am doing most of it – obviously we are not all perfect! ;)
    Jody – Fit at 56 recently posted..Benefits Old School Weight LiftingMy Profile

  2. GiGi Eats Celebrities February 27, 2014 at 7:48 pm #

    The FUNNIEST quote from a parody song about PALEO = “What’s the worst thing that can happen to a person?”….. “INFLAMMATION!!!!” – But it’s so funny because it’s SO TRUE!
    GiGi Eats Celebrities recently posted..Academy Award Winning AppetizersMy Profile

  3. Yum Yucky February 28, 2014 at 1:06 pm #

    Darn. I thought this was gonna be 5 Age-Defying tips to Youthify the Boobs. Because I’m really needing that right now. Nevertheless, your tips are great. I am all about the Vitamin C. Good stuff.
    Yum Yucky recently posted..Never in a gazillion years will you see this again.My Profile

  4. Erica { EricaDHouse.com } March 2, 2014 at 10:28 am #

    Yikes, I don’t eat any of the foods that have anthocyanins in them! I need to try to add some in at least once a week.

  5. Jeremy March 13, 2014 at 11:50 pm #

    Wow, I always thought vitamin C was basically good for colds.
    Now I have an even better reason to consume vitamin C.
    2 liters of water a day, that will be tough.

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