Protecting your brain and heart health as you age

A definitive guide

Your body's two inter-connected control centres are your heart and brain. Nothing is more important than protecting them to stay in control and age well – with a high quality of life as you get older.

Here we explore the best strategies, supported by very latest scientific evidence, to safeguard your brain and heart. You’ll see that what’s good for the heart is good for the brain – and vice versa.

My credentials for writing this article?

I am a Senior Associate of the Royal Society of Medicine and I write on the science of ageing. But perhaps just as important is that have followed the advice below for the last 20 years – including taking the supplements described.

My chronological age is 84, my biological age is assessed as 68.3, I have a skin face age of 67 and my brain age was measured last year by an epigenetic test at 14 years younger than my calendar age. (An epigenetic test measures how your lifestyle has affected the way your genes work, by switching good genes on or bad genes off.)

Of course, I am only a sample of one! But the advice below is based on thousands of scientific studies. Following it gives you the maximum chance of keeping your heart and brain functioning healthily – well into your 90s and maybe even beyond.

8 lifestyle habits linked to good heart health

The American Academy of Neurology published a study in 2022, following an investigation into whether people with a higher genetic risk could reduce their chances of getting Alzheimer’s.

Researchers had previously followed almost 12,000 people for 30 years and assessed them on how well they followed the American Heart Association’s list of 8 lifestyle habits linked to good cardiovascular health.

Ref. Heart-healthy habits linked to longer life without chronic conditions (medicalnewstoday.com)

These 8 habits also slow chronological ageing and deliver an average of a 6-year-longer, disease-free life.

In fact, Dr JoAnn Manson, Professor of Medicine at Harvard Medical School and Brigham and Women's Hospital, went as far as to say that following these 8 recommendations makes many chronic diseases like heart disease and dementia “highly preventable”.

Ref. Dementia Deemed Highly Preventable: Here’s How (medscape.com)

The 8 are listed below – but I would consider them to be a rather obvious baseline. You can do even better.

1. Keep your blood pressure within the recognised healthy range

This reduces the strain on your heart, arteries and kidneys. This means below 130/80 for both men and women over 50.

2. Control cholesterol

High cholesterol contributes to plaque, which can clog arteries and lead to heart disease and stroke. Healthy levels to look for in a regular check-up are:

Total cholesterol – below 5 mmol/L

HDL (good) cholesterol – above 1.0 mmol/L for men or above 1.2 mmol/L for women

LDL (bad) cholesterol – below 4 mmol/L

3. Reduce blood sugar

High levels of blood sugar can damage your heart, kidneys, eyes and nerves. Normal levels are between 4 and 7 mmol/L for both men and women.

4. Stay active

Regular aerobic exercise, such as walking, swimming or cycling, strengthens the heart muscle, improves circulation and reduces the risk of cardiovascular disease. Exercise increases blood flow to the brain, supports the growth of new neurons, enhances cognitive function and is associated with a lower risk of dementia.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, combined with strength training exercises twice a week.

A 2020 review in Frontiers in Neuroscience concluded that physical inactivity is one of the most common preventable risk factors for developing Alzheimer’s Disease and that higher physical activity levels are associated with a reduced risk of AD development. Other studies show a clear link between activity levels and maintained cognition.

Ref. Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals - IOS Press

Ref. Heart health and Exercise: Physical Activity Guidelines for Americans. (2018). U.S. Department of Health and Human Services. Relationship Between Exercise and Alzheimer’s Disease: A Narrative Literature Review - PMC (nih.gov)

Ref. Exercise and Brain Health: Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017-3022.

5. Follow a healthy diet

Yes, it’s critical to prevent cardiovascular disease and dementia (and cancer). But what’s the best possible and realistic diet? And what supplements can provably provide extra support for brain and heart health? Read on for our answer from 20 years of research.

Ref. Mediterranean Diet and Heart Health: Estruch, R., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34.

Ref. Mediterranean Diet and Brain Health: Scarmeas, N., et al. (2006). Mediterranean diet and risk for Alzheimer's disease. Annals of Neurology, 59(6), 912-921.

6. Lose weight

Shedding a few pounds can reduce the burden on your heart, lungs, blood vessels and skeleton. Being overweight is linked to a greater risk of developing heart disease and Alzheimer’s disease.

7. Stop smoking

Smokers have a higher risk of developing a range of serious illnesses including Alzheimer’s and heart disease.

8. Get at least 7-8 hours sleep

Inadequate or poor-quality sleep is a risk factor for both heart disease and Alzheimer’s.

An average of six years of extra disease-free life from these 8 lifestyle habits is attractive. The advice that follows, however, shows you how to do even better.

You can go far further than baseline lifestyle factors – nutrients and supplements

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are crucial for both heart and brain health. These polyunsaturated fats help reduce inflammation, lower triglyceride levels, and support cognitive function.

♥ Heart Health: Omega-3s have been shown to reduce the risk of cardiovascular disease by lowering blood pressure, reducing blood clotting, and decreasing the risk of arrhythmias.

♥ Brain Health: DHA, one of the two main types of omega-3, is a major structural component of the brain and is essential for cognitive function. Studies suggest that omega-3 supplementation can help reduce the risk of cognitive decline and Alzheimer's disease.

Food Sources: Fatty fish like salmon, mackerel, and sardines, as well as supplements like Omega fish oil and algae oil or flaxseed for vegetarians.

Aim for 1,000mg of Omega 3 a day in a supplement.

Ref. Omega-3 and Heart Health: Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885-1899.

Ref. Omega-3 and Brain Health: Yurko-Mauro, K., et al. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer's & Dementia, 6(6), 456-464.

Antioxidants

Oxidative stress is a major contributor to ageing and the development of chronic diseases, including those affecting the brain and heart. Antioxidants help neutralise free radicals and reduce oxidative damage to DNA.

♥ Vitamin E: This powerful antioxidant protects cell membranes from oxidative damage. Research suggests that vitamin E may reduce the risk of Alzheimer's disease by protecting neurons from oxidative stress.

♥ Vitamin C: Vitamin C supports the immune system and acts as an antioxidant. It has been shown to reduce the risk of heart disease by improving endothelial function and reducing inflammation.

♥ Vitamin D3: Supports neuroplasticity – the brain's ability to form new connections, learn, organise memories and adapt to change.

Vitamin D3 also helps reduce inflammation, which has been linked to poor mental health and mood disorders, including depression, anxiety, and seasonal affective disorder (SAD). Inflammation is a main threat to heart health.

Food sources of vitamins C and E: Fruits and vegetables such as berries, citrus fruits, nuts, seeds, and green leafy vegetables.

Food sources of vitamin D3 are limited – sunshine is the main source.

Ref. Vitamin E and Brain Health: Morris, M. C., et al. (2002). Dietary intake of antioxidant nutrients and the risk of incident Alzheimer disease in a biracial community study.

B Vitamins

B vitamins, especially B6, B12, and folate (B9), and a nutrient called betaine play a critical role in brain and heart health by regulating homocysteine levels. Homocysteine is an amino acid that, when elevated, is associated with cardiovascular disease and cognitive decline.

♥ Heart Health: High homocysteine levels are linked to an increased risk of heart disease. B vitamins help convert homocysteine into harmless molecules, thereby protecting heart and brain health. Betaine, derived from beetroot or other beets, is a powerful supplement to reduce homocysteine levels.

♥ Brain Health: B vitamins are involved in the synthesis of neurotransmitters and the maintenance of brain function. Adequate levels can help reduce the risk of dementia and support memory and cognitive function.

Food Sources: Whole grains, beans, leafy greens, eggs, meat, and fortified cereals.

Ref. B Vitamins and Brain Health: Smith, A. D., et al. (2010). Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS ONE, 5(9), e12244.

Magnesium

Magnesium is vital for many physiological processes, including maintaining normal muscle and nerve function, regulating blood sugar levels, being part of DNA repair mechanism and supporting a healthy immune system. Unfortunately, magnesium deficiency is quite common, as many people eat limited leafy green vegetables – and magnesium is found in chlorophyll.

♥ Heart Health: Magnesium helps regulate blood pressure and prevent arrhythmias, making it essential for cardiovascular health.

♥ Brain Health: Magnesium supports nerve function and is involved in over 300 enzymatic reactions in the body. It has been linked to improved memory and learning, as well as a reduced risk of depression and anxiety.

A meta-analysis of 21 studies revealed that individuals with Alzheimer's disease have significantly lower plasma magnesium levels compared to those without.

Food Sources: Nuts, seeds, whole grains, spinach and legumes.

Ref. Magnesium Nutrients. 2022 Mar 5;14(5):1089. doi: 10.3390/nu14051089

Co-Enzyme Q10 (CoQ10)

CoQ10 is a compound that helps generate energy in cells. It also acts as an antioxidant, protecting cells from damage.

♥ Heart Health: CoQ10 is especially important for heart health, as the heart requires a significant amount of energy to function properly. Supplementation with CoQ10 has been shown to improve heart function and reduce the risk of heart failure.

♥ Brain Health: CoQ10 also supports brain health by improving mitochondrial function and reducing oxidative stress, which can help protect against neurodegenerative diseases.

Food Sources: Oily fish, organ meats, whole grains, peanuts and CoQ10 supplements.

Polyphenols

Polyphenols are compounds found in fruits, vegetables and herbs. These bioactive compounds are particularly noted for their antioxidant, anti-inflammatory and neuro-protective as well as cardio-protective effects.

♥ Heart Health: Polyphenols are powerful antioxidants. Oxidative stress occurs when there is an imbalance between oxidation (free radicals) and antioxidants in the body. This imbalance can lead to the oxidation of LDL cholesterol, a key event in the development of atherosclerosis (hardening of the arteries).

A study published in the Journal of Nutrition demonstrated that polyphenol-rich diets could reduce LDL oxidation, thereby lowering the risk of atherosclerosis, coronary artery disease and dementia.

Chronic inflammation is another critical factor in the development of CVD (cardiovascular disease) and Alzheimer’s. Polyphenols help inhibit the activation of a protein complex called NF-κB that controls the expression of genes involved in inflammation. Research in the American Journal of Clinical Nutrition found that consuming polyphenol-rich foods, such as berries, grapes, curcumin and green tea, significantly reduced markers of inflammation, including C-reactive protein (CRP).

The endothelium – the thin layer of cells lining blood vessels – plays a crucial role in cardiovascular health. Polyphenols help improve endothelial function by enhancing the production of nitric oxide (NO), a molecule that relaxes blood vessels and improves blood flow – and therefore nutrients and oxygen – to both brain and heart.

Finally, high blood pressure (hypertension) is a major risk factor for both cardio-vascular disease and Alzheimer’s. Polyphenols can help regulate blood pressure by promoting vasodilation and improving arterial flexibility. A meta-analysis published in the Journal of Hypertension showed that regular consumption of polyphenol-rich foods, such as dark chocolate, grapes, blueberries and blackberries, grapeseed extract and green tea (or green tea extract), led to significant reductions in both systolic and diastolic blood pressure.

♥ Brain Health: High LDL cholesterol (oxidised cholesterol) is a known risk factor for dementia. So by reducing oxidisation, polyphenols reduce the risk of dementia.

Ref. In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function - PMC (nih.gov)

By enhancing blood flow to the brain, polyphenols reduce neuro-inflammation, and promote the formation of synaptic connections – vital to maintain healthy cognition. Polyphenols are shown to activate a protein called BDNF – which supports the growth of new neurons, which are essential for continued learning and memory.

A study in the Journal of Alzheimer's Disease reported that polyphenol intake was associated with a reduced risk of cognitive decline and Alzheimer's disease, particularly when consumed over a long period.

Chronic neuro-inflammation is a hallmark of many neuro-degenerative diseases. Polyphenols can reduce neuro-inflammation by inhibiting the production of pro-inflammatory cytokines and reducing the activation of microglia, the immune cells of the brain.

Finally, polyphenols have several beneficial effects within the gut that can translate into enrichment of the brain via nerves linking the gut directly to the brain – called the gut-brain axis. Polyphenols improve both the species of beneficial bacteria in the gut and their numbers. This creates compounds called metabolites that can be absorbed into the bloodstream and pass through the blood–brain barrier to improve brain function. They also help to support the integrity of the gut lining, reducing damaging inflammation.

Food Sources of Polyphenols: Fruits, vegetables, coffee, tea and herbs are sources of polyphenols.

This link takes you to a food plan that ensures you will have a very polyphenol rich diet - The Delay Ageing Healthy Eating Food Plan| NutriShield. It is also a high fibre diet and there is a surprising but clear correlation between intake of fibre and maintaining cognitive function as you get older:

Ref. Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey - The American Journal of Medicine (amjmed.com)

Top 5 Polyphenol Nutrients in Supplements (based on clinical trials): Curcumin, green tea extract, grapeseed extract, seaweed Ascophyllum Nodosum (marine polyphenols), blueberry and bilberry extracts.

Ref. LDL Oxidation and Heart Health: Covas, M. I., et al. (2006). Polyphenols and human health: a prospectus. Critical Reviews in Food Science and Nutrition, 46(7), 639-671.

Ref. Anti-inflammatory Effects: Del Rio, D., et al. (2013). Polyphenols and health: what compounds are involved? Nutrition, Metabolism and Cardiovascular Diseases, 23(12), 1111-1119.

Ref. Endothelial Function and Cocoa: Fisher, N. D., et al. (2003). Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. Journal of Hypertension, 21(12), 2281-2286.

Ref. Blood Pressure Regulation: Taubert, D., et al. (2007). Effect of cocoa and tea intake on blood pressure: a meta-analysis. Archives of Internal Medicine, 167(7), 626-634.

Ref. Neuroprotective Effects: Vauzour, D., et al. (2008). Polyphenols and brain ageing: molecular mechanisms and behavioural evidence. British Journal of Nutrition, 99(E Suppl 1), ES60-ES77.

Ref. Cognitive Function: Devore, E. E., et al. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72(1), 135-143.

Ref. Neuroinflammation and Resveratrol: Sawda, C., et al. (2017). Resveratrol for Alzheimer's disease: A review of clinical evidence. Clinical Nutrition ESPEN, 21, 1-7.

Other phyto-nutrients (nutrients from plants)

Polyphenols are in a large class of nutrients called phyto-nutrients – phyto simply meaning plant. Another important phyto-nutrient group are carotenoids – prominent being lutein, beta-carotene and lycopene.

♥ Heart Health: Lutein, lycopene and beta carotene are all powerful antioxidants. Since oxidation of cholesterol is a major risk factor for cardio-vascular disease, they are important nutrients for continued heart health as you get older.

♥ Brain Health: Lutein is best known as important for vision health – but it is also the dominant carotenoid in the brain, helping quench harmful free radicals and protecting against oxidative stress. High dietary intake and high circulating levels of lutein are associated with better cognitive performance and enhanced memory.

Lycopene is a carotenoid found in tomatoes and has been found to suppress the release of inflammatory cytokines – and help reduce the accumulation of amyloid plaques in the brain, which are linked to neurodegenerative diseases like Alzheimer's.

Food Sources of carotenoids: Orange, yellow and red fruits and vegetables

Ref. Lutein and brain health: Parahippocampal Cortex Mediates the Relationship between Lutein and Crystallized Intelligence in Healthy, Older Adults - PubMed (nih.go

Ref. Carotenoids and brain health: Supplemental Retinal Carotenoids Enhance Memory in Healthy Individuals with Low Levels of Macular Pigment in A Randomized, Double-Blind, Placebo-Controlled Clinical Trial - PubMed (nih.gov)

Maintaining cellular energy

Energy, of course, powers your heart, body and mind. In fact, your brain may only be 2% of your body by weight – but it uses 20% of your daily energy. Meaning a woman can use up to 400 calories a day on brain activity alone!

♥♥ Heart and Brain Health: Recent discoveries show that rejuvenating levels of a natural compound called NAD+ can support the maintenance of cellular energy – which otherwise declines from your late 20s onwards.

A supplement called Nicotinamide Riboside can help support increased NAD+ levels. And recent research indicates this can then support continuing cognitive health by also reducing DNA damage. Nicotinamide Riboside (NR) in a supplement is ideal when paired with another nutrient called Apigenin, as NR boosts the supply of NAD+ and apigenin simultaneously reduces the body’s consumption of NAD+.

A supplement that uniquely combines both Nicotinamide Riboside and Apigenin is Uni-Vite’s NR+A NAD+ Booster | Boost NAD+ for Healthy Ageing | NutriShield

Ref. Nicotinamide Riboside: Nicotinamide riboside (NAD+) prevents DNA damage and shows cognitive benefits in preclinical model of Alzheimer’s disease | NIH Intramural Research Program

Stress management

♥ Heart Health: Chronic stress is a risk factor for hypertension, heart attack, and stroke. Effective stress management techniques can help mitigate these risks.

♥ Brain Health: Stress negatively affects memory and cognitive function, and prolonged stress can contribute to the development of neuro-degenerative diseases.

Incorporate stress management techniques into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga or spending time in nature. See: The Delay Ageing Healthy Eating Food & Lifestyle Plan| NutriShield

Use it or lose it

♥ Brain Health: A study published in Neurology in 2021 confirmed that maintaining cognitive activity, such as reading, doing puzzles and playing games like draughts, chess and bridge can delay the onset of Alzheimer’s disease by 5 years among those aged 80 years and over.

So take up a new hobby or study a new subject. Even altering a daily activity to make it novel helps. One brain scientist even recommends standing on one leg as you brush your teeth! What routine can you change?

Ref. Cognitive Engagement: Stern, Y. (2012). Cognitive reserve in ageing and Alzheimer’s disease. The Lancet Neurology, 11(11), 1006-1012.

Ref. Mental activity: Cognitive Activity and Onset Age of Incident Alzheimer Disease Dementia | Neurology

Summary

Protecting your brain and heart health as you age is essential to maintain a high quality of life. It requires a combination of the right nutrients, supplements and lifestyle choices.

Omega-3 fatty acids, antioxidants, B vitamins, betaine, magnesium, CoQ10, polyphenols and the carotenoids lutein, lycopene and beta carotene are all crucial for maintaining the health of these life-sustaining organs. The food plan we recommend The Delay Ageing Healthy Eating Food Plan| NutriShield includes them.

But when you reach your mid-50s, it takes increasing amounts of the protective nutrients to combat the increasing forces of ageing.

Dr Bruce Ames is Emeritus Professor of Biochemistry and Molecular Biology at the University of California, Berkeley. According to his ‘triage theory':

If your body is low in certain nutrients, it prioritises the use of them for immediate survival over use for longevity.

In times of nutrient deficiency, your body chooses to support functions that keep you alive and reproducing, rather than those that prevent long-term damage. This can lead to faster ageing and more age-related diseases.

The need for higher levels of certain nutrients as you get older is why I co-created the supplement called NutriShield Premium with Dr Paul Clayton, the then Chair of the Food and Health Forum at the Royal Society of Medicine.

I believe it’s the only supplement that contains all of the nutrients mentioned above in optimum amounts based on clinical trials. See: Healthy Living Anti-Ageing Vitamin Supplements | UK | NutriShield.

By adopting these lifestyle and supplement strategies, you can minimise your risk of cognitive decline and cardiovascular disease, ensuring a higher quality of life as you grow older.

Delay Ageing book explains the ageing process and how you can postpone it

Medical researchers agree that if you slow ageing, you also delay the onset of age-related disease. And we know that it’s not just nutrition. Sleep, reducing stress and cardio and strength exercise are also essential to longevity and ageing well.

My book Delay Ageing: Healthy to 100, published in 2020, explains the latest ageing science in an accessible way.

It’s been rated 5-star and I am sure you will get a lot of benefit from it, as so many have already.

Click here to go to the publisher's website where you can buy the printed book or Kindle version.