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Longevity is far from guaranteed but you can strengthen your odds by reducing the markers of chronic disease. Diabetes and high blood pressure are both precursors to heart disease – a major killer worldwide. Targeting these markers can promote longevity and diet offers the most potent weapon.
Fermented foods, which have undergone a process that involves bacteria and yeast breaking down sugars, has been shown to target numerous heart disease markers.
Kimchi – a popular Korean side dish that’s usually made from fermented cabbage – has been shown to perform this function particularly well.
It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance – a key driver in the development of diabetes.
In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for eight weeks.
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By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure, and body weight.
Prediabetes means you have a higher than normal blood sugar level.
“It’s not high enough to be considered type 2 diabetes yet, but without lifestyle changes, adults and children with prediabetes are more likely to develop type 2 diabetes,” explains the Mayo Clinic.
In another study, people were given a diet with either a high or low amount of kimchi for seven days.
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People in the first group received 210 grams of kimchi a day. People in the second group only received 15 grams.
Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol, and LDL (bad) cholesterol.
LDL cholesterol is branded the “bad” cholesterol because it clogs up your arteries – a mechanism that contributes to heart disease.
General dietary tips to reduce heart disease risk
According to the NHS, you should avoid food containing saturated fats, because these will increase the levels of bad cholesterol in your blood.
Foods high in saturated fat include:
- Meat pies
- Sausages and fatty cuts of meat
- Butter
- Ghee – a type of butter often used in Indian cooking
- Lard
- Cream
- Hard cheese
- Cakes and biscuits
- Foods that contain coconut or palm oil.
“However, a balanced diet should still include unsaturated fats, which have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries,” explains the NHS.
A Mediterranean diet is packed with unsaturated fats and has been shown to promote heart health.
It’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
It usually includes a low intake of meat and dairy foods.
Regular exercise is also integral to achieving robust heart health.
As Harvard Health explains, regular exercise improves factors linked to cardiovascular health, resulting in lower blood pressure, healthier cholesterol levels, and better blood sugar regulation.
What’s more, exercise promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily, the health body adds.
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