Heart health and metabolic health are deeply connected, with conditions such as diabetes and obesity significantly increasing the risk of cardiovascular issues. In fact, people with diabetes are twice as likely to develop heart disease compared to those without. This is one of the key reasons we integrate The Longevity Diet, which has shown many heart-health benefits, into all of our comprehensive L-Nutra Health lifestyle medicine programs.

The Longevity Diet is based on the eating habits of populations in longevity sites — regions with the highest numbers of individuals living healthy lives well into their 100s. Key Longevity Diet heart-supporting principles include:

1. Fiber-Rich Carbohydrates (55-65% of daily food intake) and Healthy Fats (35% of daily food intake)
   The Longevity Diet emphasizes healthy fats such as olive oil, nuts, and seeds, along with fiber-rich carbohydrates from whole grains and legumes. These foods help support healthy cholesterol levels and stabilize blood sugar, which can reduce the risk of both heart disease and type 2 diabetes. Healthy fats, particularly monounsaturated fats, help lower LDL cholesterol (often referred to as "bad" cholesterol) while increasing HDL cholesterol (the "good" kind), potentially contributing to a healthier heart.
   
   
2. Balanced, Mostly Plant-Based Protein Intake (10-11% of daily intake)
   Consuming excessive protein, particularly from animal sources, can raise IGF-1 levels—a growth hormone associated with accelerated aging. Animal proteins are rich in specific amino acids that can overstimulate IGF-1, whereas plant-based proteins are less likely to trigger this response. The Longevity Diet therefore emphasizes plant-based protein consumption to support lean muscle mass and reduce inflammation—which are important for both heart and metabolic health. Limiting animal products also reduces the intake of saturated fats, which may reduce LDL cholesterol and minimize the risk of atherosclerosis.
   
   Including fish in moderation—2-3 times per week, especially fatty fish like salmon or mackerel—adds heart-healthy omega-3 fatty acids which can help lower triglycerides and enhance arterial flexibility. For individuals over 65 experiencing muscle, strength, or weight loss, increasing protein from sources such as fish, eggs, cheese, and yogurt made from sheep’s or goat’s milk is recommended.
   
   
3. Antioxidant-Rich, Plant-Based Foods
   Plant-based foods rich in antioxidants, such as fruits, vegetables, legumes, and whole grains, may help combat oxidative stress and inflammation, two major contributors to heart disease. Additionally, antioxidants support vascular health by improving blood vessel function, which is essential for optimal heart health and circulation, and potassium-rich foods like leafy greens and legumes may help lower blood pressure by counteracting the harmful effects of sodium.
   
   
4. Limit Alcohol and Processed Foods
   Ultra-processed foods, which are typically high in sodium, added sugars, and trans fats, can contribute to increased inflammation, elevated blood pressure, and worsened cholesterol profiles; limiting these foods is essential for supporting heart health and reducing cardiovascular risks. Similarly, moderating alcohol intake is crucial, as excessive consumption is associated with hypertension, arrhythmias, inflammation, and cardiomyopathy, which can strain the cardiovascular system and elevate the risk of heart disease. 
   
   
5. Daily Exercise and Movement
   Daily walking and moderate exercise improve cardiovascular health by enhancing circulation, lowering blood pressure, and reducing the risk of heart disease. Consistent movement also supports weight management and metabolic function, which are key factors in heart health. This principle is central to The Longevity Diet, which highlights movement, especially walking, as part of a healthy lifestyle.

Prolonged Fasting and Heart Health

A cornerstone of The Longevity Diet is periodic, prolonged fasting. Research highlights the Fasting Mimicking Diet (FMD) as a potential way to support heart health. In fact, studies show that just 20 days of FMD is as effective as 120 days of the Mediterranean Diet on supporting heart health and promoting weight loss. 

The FMD is an integral part of our comprehensive L-Nutra Health programs, working alongside lab monitoring, stress management techniques, exercise, dietitian guidance, and physician oversight to support cardiometabolic well-being. Our comprehensive program, which is based on innovations and principles in lifestyle medicine includes multiple 5-day FMD cycles, have demonstrated support for key markers linked to heart health, including:

• Healthy A1C levels and insulin sensitivity
  Lowering blood sugar levels may reduce the risk of cardiovascular diseases associated with diabetes, while improved insulin sensitivity may benefit heart health by enhancing glucose metabolism and reducing systemic inflammation.
• Healthy blood pressure levels 
  Maintaining healthy blood pressure levels is crucial for heart health, reducing the risk of heart attack, stroke, and other cardiovascular conditions.
• Fat loss with protected muscle mass 
  Unlike many traditional weight loss diets that result in the loss of both fat and muscle, FMD helps protect lean muscle mass while promoting fat loss. This is essential for maintaining metabolic efficiency and overall cardiometabolic health. 
• Reduced biological age
  Clinical data suggest that three consecutive monthly cycles of FMD can lower biological age by an average of 2.5 years; a lower biological age is linked to reduced risks of age-related diseases, including heart disease.

If you’re ready to learn more about how the principles of The Longevity Diet, including cycles of FMD, can support your metabolic and heart health when used as part of a structured, and personalized comprehensive program, schedule a free consultation today.

For further reading on the connection between heart and metabolic health, explore these resources:

• The Connection Between Heart Health and Metabolic Health
• American Heart Association - Metabolic Syndrome Overview
• Research Study on Heart Health & Metabolic Syndrome