Health Hack: Pass the Guacamole

Avocados Are Giving Your Heart Lots of Love

Avocados are a fun food to eat, they’re nutritious, and they’re a good source of monounsaturated fat, which can reduce your risk of heart disease. A recent study found that LDL (or “bad”) cholesterol was lowered when people replaced the saturated fat in their diet with one Hass avocado a day. The study also found decreases in the LDL particle number and the ratio of LDL to HDL (“good” cholesterol), suggesting avocados have even more cardiovascular benefits. Researchers concluded that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.

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Longevity Hack: Want a Healthy Brain?

“Observational studies have consistently found that older people who get regular exercise are less likely to decline mentally and/or develop dementia. Aerobic exercise such as running or cycling seems especially beneficial, but any activity can help, including strength training, walking and tai chi, which have all been the focus of recent studies. Exercise probably benefits the brain just as it helps the cardiovascular system—by improving blood pressure, blood flow, weight, cholesterol levels and blood sugar. In addition, brain scans show that aerobic exercise can actually improve brain activity and produce new brain cells and connections between them.”

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Sleep Hack: Get the ZZZZ’s to Remember

Not only, for example, do “you need sleep after learning to essentially hit the save button on those new memories so that you don’t forget,” you also “need sleep before learning to actually prepare your brain, almost like a dry sponge ready to initially soak up new information.”

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Longevity Tip: Rev Up Your Brain – Exercise

 Build a buff brain with exercise

You’re probably aware of the benefits of exercise on your body — it lowers your risk of heart attack, many types of cancer and age-related injuries. Did you know regular exercise strengthens your brain just as it does your body? Although brain size decreases with age, research has shown that exercise can actually help reverse that — you can start anytime. One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that lets you create and store memories. In another study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function. It doesn’t take too much: Just walking briskly for 30 to 60 minutes, three to five times a week, contributed to measurable brain improvements.

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Longevity Tip ~ Eat Purple Foods

The nerves in your brain connect to one another to send messages and signals for your brain to function. As you age, your brain can lose some of these connections causing your brain to become slower in sending and receiving signals and causing you to age more rapidly. By eating purple foods such as grapes, blueberries, pomegranate, eggplant, beets and wine, you can help protect your nerves and even form new ones to reverse aging in the brain. Add one cup of purple foods to every meal to boost your brain power.

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