Potassium is another component of the CVD prevention program worth mentioning. Although having no direct correlation to cholesterol, adequate potassium levels appear to play an important role in the prevention of cardiovascular incidents, (which is a nice way of saying heart attacks and strokes). In fact, in a 12-year study cited in the New England Journal of Medicine , individuals who died from strokes had significantly lower potassium intake than survivors of strokes and individuals who died from other causes. Another important fact outlined in this study was that eating just one serving of potassium-rich fresh fruits or vegetables daily may provide a 40 percent reduction in the risk of having a stroke. The lesson here is to eat a diet full of fresh fruits and vegetables. Some potassium-rich foods include avocados, bananas, chard, citrus fruits, lentils, nuts, parsnips, sardines and spinach.

Regardless of any food supplements you may be taking to reduce your risk for CVD, a healthy whole-food diet remains your best defense. In fact, a healthy diet alone may be enough to prevent or reduce the risk of developing this disease. Epidemiological studies posted in the Journal of the American College of Nutrition clearly show that a higher consumption of fresh fruits and vegetables (rich in phytochemicals) is associated with a reduced risk of cardiovascular disease. In addition, the reduction of salt (for salt sensitive individuals) and appropriate use of monounsaturated olive oil will go a long way in maintaining a healthy cardiovascular system.

Now, many reading this article may have trouble eating the five fruit and vegetable servings per day recommended for optimal health and prevention of CVD. If this is you, taking a few food supplements may help you make up where your diet leaves off.

While there are many food supplements that are useful in maintaining cardiovascular health and preventing disease, only a few seem to have benefits that are specific to CVD prevention. These are: magnesium, vitamin E and C, Coenzyme Q1O, and Garlic.

A story in Natural Health Resources reports that magnesium deficiency has been associated with an increased incidence of atherosclerosis, hypertension, strokes, heart attack and diabetes.

Vitamin E has been shown to play a powerful role in the prevention of heart attacks because it can reduce platelet adhesion (clot formation) and prevent oxidation of LDL cholesterol. (Please note that dosages over 400IU of Vitamin E may cause blood thinning and prolonged bleeding. Those taking blood thinners such as Coumadin® should consult their healthcare professional before taking this supplement).

Vitamin C can also have an effect on cardiovascular disease. In a study cited in the American Journal of Clinical Nutrition , individuals consuming vitamin C at two to three times the RDA had improved lipid profiles, corresponding to a reduced risk of cardiovascular disease.

Coenzyme Q10 is involved in the production of energy at the cellular level and is also a key nutrient for the heart. Current theory suggests a significant portion of congestive heart failure may be due, at least in part, to a coenzyme Q10 deficiency.

Lastly, while not a vitamin or mineral, garlic is an herb that appears to benefit those with cardiovascular disease. According to an article in the British Journal of Clinical Pharmacology garlic is effective in lowering elevated serum cholesterol and triglycerides and inhibits platelet aggregation, which may help prevent a heart attack or stroke.

Although food supplements are beneficial to the cardiovascular system and help to reduce or prevent the development of CVD, a diet rich in fresh fruit and vegetables is still the best means of prevention. Food supplements are very useful and even necessary at times, but they can only do so much if your diet is poor.

As cardiovascular disease is predominately related to lifestyle, it is within the power of each of us to make the lifestyle changes today that will ensure we have a healthy and strong cardiovascular system tomorrow. Prevention is the key and a diet rich in fresh fruits and vegetables is a good start on the road to a healthy heart.

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However, did you know that CVD is actually a term used to indicate a collection of conditions or risk factors that have a detrimental effect on the heart and vascular system? These risk factors or conditions associated with CVD include; elevated blood pressure, cholesterol, blood homocysteine levels, blood lipoproteins levels, diabetes and free radical damage. Sounds a little more complicated now than just cholesterol levels, doesn’t it?

The two most common dietary factors associated with cardiovascular disease are fat and cholesterol. However, recent data suggests arterial plaque development has several other contributing factors, which highlights the point that focusing primarily on dietary intake of fat and cholesterol alone may not be sufficient to prevent CVD in some people.

While medical science has identified some genetic causes of this condition, the majority of risk factors for cardiovascular disease are associated with diet, nutrition and lifestyle. Some of these factors include consumption of salt, saturated fats, polyunsaturated fats, and hydrogenated or partially hydrogenated oils.

To understand the role diet has in the development of CVD, let’s first outline the process of arterial plaque development (the process of developing clogged arteries). Essentially, the process of arterial plaque development is related to Low-Density lipoproteins (LDL). These fat-protein molecules attach to the endothelial arterial walls and become oxidized or glycosylated. This process of oxidizing LDL is capable of damaging the arteries and initiating the process called atherosclerosis. Once the arterial walls are damaged, plaque builds up and eventually obstructs the artery. In the case of a coronary or heart-supplying artery, you have a heart attack. So, controlling this plaque formation process is seen as the key to prevention and treatment of CVD.

Further complicating the issue is the fact that polyunsaturated vegetable oils, which were thought to be “heart-healthy,” are actually very damaging to the vascular system. These are the oils and fats commonly found in “cholesterol-free” foods. It turns out these fats may be even more damaging for you than the cholesterol containing fats you are trying to avoid. An article in Natural Health Resources says high intake of polyunsaturated fats and oils, without adequate antioxidant protection, appears to actually increase the risk of cardiovascular disease. According to the latest research, polyunsaturated oils are easily oxidized, which results in the creation of free radicals that can lead to vascular damage.

A related issue is the process of hydrogenation. Hydrogenation turns polyunsaturated fats into products such as margarine, shortening and other types of processed foods. This process of partial hydrogenation alters the structure of fats, creating trans-fatty acids. As with the polyunsaturated fat itself, trans-fatty acids appear to be as, or even more, damaging than just plain saturated fats. In fact, according to that same Natural Health Resources article, trans-fatty acids have been shown to be positively associated with an increased risk of cardiovascular disease.

The issue with trans-fatty acids is they actually block an enzyme that would normally help metabolize cholesterol and remove it from the body. Which means, eating modified polyunsaturated fats actually increases your serum cholesterol, not the other way around. In fact, in a study cited in Nutrition Reviews , individuals who consumed the most trans-fatty acids (an average of 5.7 gm/day) were found to be 50 percent more likely to develop cardiovascular disease than individuals who consumed the least (2.4 gm/day).

The moral of this story is that margarine and other trans-fatty acid-containing foods may be cholesterol-free, but they inhibit the body’s ability to eliminate cholesterol, which may actually increase your serum (blood) cholesterol instead of lowering it. So is there any fat okay to eat? Most research on the subject indicates that monounsaturated olive oil appears to be the healthiest dietary fat/oil and is part of the much-publicized Mediterranean diet.

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Vitamin C. As an antioxidant, Vitamin C fights part of the body’s aging process by resisting oxidation. Plus, Vitamin C aids in bone construction by helping to create collagen. The optimum source of Vitamin C is citrus fruits, and bananas, cantaloupe, and strawberries. Peppers, broccoli, asparagus, cauliflower, tomatoes and potatoes are excellent vegetable sources.

Boron. Boron works with the calcium, magnesium and phosphorus in the metabolism of the bone. In addition, boron plays a vital role in the transfer of Vitamin D to its active form, in the creation of estrogen, and in balancing calcium.

Fluoride. Ongoing research is still underway, but a 1998 study in the Annals of Internal Medicine revealed lower percentages of fractures for those women who took fluoride with calcium.

Zinc. Zinc assists calcium in the mineralization of the bone. In one study, zinc taken with calcium supplements proved more effective than taking calcium alone.

Chromium. Chromium helps to maintain bone density, and may aid in enhancing the bone-forming results of insulin.

Copper. Essential for bone development, insufficient intake of copper can result in a calcium deficit, bone deformities, and diminished bone construction.

Manganese. Like copper, calcium deficiency will result from inadequate intake of manganese.

Silicon. More research is underway, but as of now silicon supplements have been effectively used to enhance and improve bone mineral density.

Folic Acid, Vitamins B12 and B6. Vitamin B6, B12, and folic acid can diminish homocysteine levels. Homocysteine may be an impediment to collagen synthesis, and has been linked with a heightened risk of coronary artery disease.

Across the board, it has been scientifically proven that calcium is an important mineral for developing and maintaining strong bones and teeth. Even Hollywood recognizes calcium’s importance, as milk-mustached stars consistently appear with the turn of a magazine page. The bone building elements that calcium provides are invaluable for people of all genders, ages and races.

According to Miriam E. Nelson, Ph.D., author of Strong Women, Strong Bones, by taking the proper amounts of calcium for your age group, calcium assists in both the strengthening of osteoporotic bones and the prevention of osteoporosis itself. When taking calcium, you must be aware of other products in your diet, as an excess of salt and caffeine have been shown to contribute to the loss of calcium in urine. Plus, for best absorption, spacing your calcium intake throughout the day is key.

While the efficacy of calcium is constantly stressed, the importance of taking Vitamin D along with calcium is often overshadowed. Nelson reports that without Vitamin D to aid in the body’s absorption of calcium, the biochemical procedure that converts the calcium into bone cannot take place. According to research on fraction reduction and calcium, for a noticeable reduction in fraction rate, calcium supplements must be taken with Vitamin D. Sunlight is the most natural source of Vitamin D; healthy limited daily exposure of 10 to 15 minutes is sufficient for those without osteoporosis under 50. However, as the body ages, the process of making Vitamin D slows down. If you are already diagnosed with osteoporosis, foods and vitamin supplements are optimum sources. Your best bet is often a combined calcium and vitamin D supplement.

Other valuable vitamin and mineral supplements that aid in the treatment of osteoporosis, according to Nelson and Medexpert.net include:

Magnesium. A diet rich in magnesium, one of the key minerals in our bones, has been shown to result in more solid bones. Magnesium is found in potatoes, nuts, legumes, seeds, whole grains, dark green vegetables, tomatoes, bananas and oranges.

Potassium. In the Framingham Heart study, Dr. Katherine Tucker’s nutritional research revealed that high potassium diets produce denser hip and spine bones. Potassium sources include bananas, oranges, vegetables, and dairy products.

Some were taught a heart-healthy diet with less than 30 percent of calories from all fats and 7 percent from saturated fats. Others were assigned exercise equivalent to walking briskly for 10 miles each week. A third group followed both the diet and exercise plans, and a fourth group did neither.

After a year, only those who followed both the diet and exercise routines had lowered their LDL levels. Oddly enough, though, no group’s HDL levels improved — perhaps because the exercise, which can raise HDL, was only moderate.

Cardiovascular exercises like walking certainly protect the heart. But the American College of Sports Medicine recently recommended that older adults also do exercises that increase flexibility and strength. These include light weight lifting and other forms of strength training, as well as regular stretching.

Such exercises allow older adults to undertake a more strenuous cardiovascular exercise program, which can help prevent heart disease and other chronic illnesses. The exercises also boost older people’s ability to do daily activities. In addition, strength training improves balance and staves off the loss of muscle and strength that normally happens during aging.

Always check with your doctor before starting a new exercise routine, and be sure you learn the proper methods for stretching and strength training (see “Strength Training for Heart Patients” in the June Heart Watch).

And Conviser has the statistics to prove his theory that exercise is the fountain of youth. Citing a study done at the Cooper Institute for Aerobics Research in Dallas, Texas, low fitness, as a single factor, was the leading relative risk in death compared to such things as cigarette smoking, obesity and high cholesterol.

“Hand in glove with physical exercise is the mental counterpart,” added Vicioso. “Patients who continue to learn and do new things, and I’m not talking about just doing crossword puzzles, but those who learn new skills, preserve their cognitive functions.”

“Using the mind helps keep people young. In fact, one of our more popular programs is called the Rhodes Scholar Program, which is geared to be a little more academic because we bring in professors from the local college to talk about the area we’re visiting. One of the major criteria is they want to learn,” said Jack Shaid, tour director for Saga Holidays, a British travel agency based in Boston specializing solely in travel for the over-50 crowd.

Describing one of the company’s offerings, Shaid, a 60-year-old, with a self-described case of wanderlust who travels more than 200 days out of the year, says travel is a key to maintaining a keen mind and also forces socialization.

“The chance to be with people, to get out of their own environment and enjoy a new experience is what we offer. When you bring them together, they don’t know each other. It’s so wonderful to see them come together as a group,” Shaid said. Many of the senior set are single women, recently widowed, who he says always are reluctant to travel at first. “It’s good for them to jump back into life, and without exception by the end of the trip, they’re running around with great energy.”

“Travel is one of the least-thought-of things when you are talking to people about keys to staying young,” said Anita Finley, a gerontologist who also has her own radio talk show and magazine for aging baby boomers in south Florida. “Getting out of your element, going to another location, seeing new things — all of these are great to keep you young and ward off any depression.”

It’s also part of Burbridge’s formula. She traveled extensively until she was in her early 80s and her job at the hospital curtailed it. Thanks to that job, she also maintains friendships with a mix of different people of all ages.

“Having social ties is so important to maintaining a youthful outlook. It helps if your friends are younger, too,” Finley added. “One of the big problems with aging is that much of your peer group dies off or gets sick, and you find yourself alone. Meeting new people can be much harder when you’re older. Being in an environment where you are forced to (meet new people) is a great idea.”

Of course, maintaining a healthy outlook on life along the way doesn’t hurt.

“I am a firm believer that people really don’t change all that much,” Finley said. “Whoever you are now, that’s who you are going to be when you get older. Your brain may be more filled, but if your heart is empty it will still be empty when you are older. You have to make those changes now. Find a good reason to get up in the morning.”

For Verne Burbridge, who feels as if her long life has been quite full, her reason for getting up each day has been simple: Try to make someone a little happier every day.

Burbridge still lives alone and works at the job she has had for 30 years: pushing a cumbersome gift cart three days a week at Sinai-Grace Hospital from room to room, a total of half a mile a day. In addition, she walks two days a week at a local mall to keep herself limber. She plays cards at a senior center, watches her diet — “I never eat when I’m not hungry” — and never, ever feels sorry for herself.

Burbridge is part of the population known as the “very old” — 85 years-plus. It numbers 3.8 million according to the United States Census, and is currently the fastest-growing minority population in the country. As the current baby boomers continue to age, that number is expected to mushroom to 17.5 million in less than 50 years. Based on current trends, they will be much more active and healthier overall than their current counterparts.

“I have patients now that are in their late 70s, and I have to say they are fully functional and in fine health,” said Dr. Belinda Vicioso, a geriatrician (a physician who treats patients over 65) and medical director at the Parkland Memorial Hospital Geriatrics Clinics in Dallas, Texas.

While genetics plays a part, experts in the field of aging say that the wisdom of the popular admonition to “use it or lose it” has a lot of merit. First and foremost, it applies to the body.

“It’s an old saw, but it’s true. What I’ve noticed in my patients, and research bears out, is that those who exercise do better even as they get into a later age than those who do not,” she said. “I’m talking about daily walks; exercises that use your muscles. If you don’t use it, you lose it generally applies to every organ system in your body.”

“I have found the fountain of youth, and it is within us,” explained Conviser, a physiologist and vice president of clinical services for Bally Total Fitness. “You have the secret right inside yourself. Exercise is the key to staying young and aging better. And of course there is a spillover effect. We do know that mature adults who exercise regularly do have better diets, too.”

Other bonuses include lowering high blood pressure, warding off obesity and strengthening the muscles, which can help in cases of osteoporosis and other maladies that can occur later in life.

With an eye to the future, the Chicago-based chain of fitness centers is so intent on appealing to the fastest-growing age population, it is in the process of retrofitting its 370 centers across the United States to accommodate it.

Before I met my husband, I really didn’t like foods from other cultures. That was mostly because my parents didn’t eat foods from other cultures, and I only grew up with typical American fare. (Of course, this was fine, because we all ate meat, and that is, essentially, what constitutes the American diet.) After I met my husband, who is a vegetarian from birth, he started introducing me to different cultures, and I saw that though other cultures ate meat too, it was with way less frequency than Americans. We started eating Chinese food, Greek, Italian, Thai, etc. And would you believe—I actually liked it? Different cultures can offer the vegetarian so much more than American cuisine, and it offers the variety that you wouldn’t get with just one culture.

So, what cultures are you interested in? If you want to eat a nutritionally sound diet from other cultures, you can view the different food pyramids from different cultures. If you ignore the meat, and replace that with tofu, beans, nuts, and other protein sources, then the pyramid should be complete.

But what if you have kids and they still want those chicken nuggets? Make eating from different cultures fun—in other words, besides just “making” them eat culturally diverse foods, show them what other cultures are like in other ways. Create activities according to their age and development stage. For example, if you have preschoolers, they like to know what kids do for fun “over there”. Find games that children play, show them what other kids wear, etc. For kids in school, teach them a little more, like where the country is on the globe, for example. Make it fun, and your kids may not even notice they are actually eating culturally diverse food.

Do you actually give up something when you give up meat? Well, you are giving up diseases that animals have, hormone injected food, and the possible threat of the mad cow disease. What are you gaining? Freedom! Freedom from risk of disease, freedom from the extra fat and cholesterol, and extra calories, and freedom to create something you never even though possible. Remember though, to eat a well balanced diet to get the vitamins and minerals your body needs. And have fun already!