Having almost died from heart disease with a 100% blocked left main artery (aka the widow maker) I can pass along the following...
1. Diet
2. Regular Exercise
3. Reduced Stress
4. Get "Quality Rest" - make sure you are sleeping well. 7.5 hours a night minimum for me... If you snore - get a sleep study done to ensure you don't have sleep apnea - this is very hard on the heart.
5. If you have any depression get it treated and look at root causes to minimize them. e.g. limit alcohol, caffeine, make changes to reduce stress.
6. If you have high cholesterol or it's borderline - take a cholesterol lowering drug now versus later... Once the arteries build up with plaque - there is no easy fix...
Getting #2 will help greatly with #3 and will help with #4 as well. And the saying "stress kills" is very, very true... A happy life with friends/family will add many years on to your life.
For #1, Diet, pick meals w/ low saturated fats and limit red meat. Lots of fruits and vegetables. Both add fiber and are a natural and effective source of the vitamins and minerals your body needs - focus on this versus supplements/magic pills.
You may not feel you can do cardio regularly - but getting your heart pumping at a good rate for 45 minutes at least 3 times a week is *needed*. Burns calories to keep body fat low and increases good cholesterol (hdl) to ward off heart disease. My father is 82 and hits the gym 3 times a week and is doing great... You said you may not have time for cardio - but you need to make time as there is *no* replacement. Working out with a friend makes it easier for me - he will hassle you if you don't show up!
A regular routine doing something that is easy on the joints will take you a *long* ways. I prefer a recumbent bike and a high quality rowing machine - mix up the workout routine so that you don't stress one part of your body too much. For example, after my bypass surgery I solely used a treadmill and it strained my back... I have a concept 2 rowing machine and I think gasgasman has one as well... It is a smooth movement, is easy on the joints and can be performed well as a "senior".
www.concept2.com
Most supplements will only deal with a shortfall elsewhere in your life and some can cause more harm than good in the long run - nothing magic here and it's better to get your vitamins in your daily meals. The only thing I would look at is doing fish oil pills if you don't have a source of fish that contains good fatty acids. This will ward off heart disease which is your main enemy to fight to meet your goal... As you get older - start taking an aspirin a day...
jeff
Age 53 years and still here...
