Longevity: Here are the autumn foods for a healthy heart.

Nutrition and health are inseparable when it comes to prevention. In Rome, haute cuisine promotes longevity as part of the 12th edition of Excellence Food Innovation , currently in the capital thanks to the support of Roma Capitale, which confirms its position as Not only a showcase for Made in Italy excellence, but also a laboratory of ideas for the future of food and health. The event also highlighted the connection between diet, long life, and cardiovascular health, presenting the Autumn Handbook for Heart Health and Longevity . Targeted advice to help you live longer and better, starting with what the season offers: protective foods, a climate conducive to exercise, and a return to a healthy routine. The guide was launched by Maddalena Piro , a cardiologist at Santo Spirito Hospital in Rome and professor at UniCamillus University , who spoke at the "Nutrition and Longevity" conference.

"Autumn is a precious biological window: nature provides us with nutrients that protect our heart and metabolism, while the climate encourages us to move. It's the ideal time to start over," Piro said. "Living longer isn't enough: we want to stay alert, independent, and physically active. The heart is the engine of our future independence."

The central message is that longevity is achieved by protecting the heart through lifestyle, not extreme diets. Seasonal nutrition directly affects the biological mechanisms that slow aging and prevent atherosclerosis.

The Vademecum emphasizes the richness of seasonal flavors, identifying the true allies of cardiovascular health:

• Foods such as pomegranate and black grapes are at the heart of prevention, thanks to their high content of polyphenols and resveratrol , essential for protecting the arteries and counteracting inflammation and cellular aging.
• To support the heart and brain, the Vademecum promotes the daily consumption of walnuts , a crucial source of plant-based Omega-3 .
• Vegetables such as pumpkin , kale, broccoli and Savoy cabbage are essential: pumpkin is rich in fibre and vitamins useful for metabolism and the intestine, while cabbage offers powerful antioxidant compounds that act as purifiers.
• Finally, apples and pears contribute their pectin , a soluble fibre that helps regulate cholesterol and nourish the intestinal microbiota, strengthening the body's defences.

“Seasonal eating is a simple, accessible and evidence-based form of prevention,” Professor Piro reiterated.

The second pillar of the vademecum is daily movement, not performance.

“Longevity is not achieved with exceptional efforts but with consistency: 30 minutes of brisk walking a day changes your cardiovascular destiny”, says the expert who suggests Practical actions such as: daily brisk walking, using the stairs instead of the elevator, and evening stretching to improve posture and sleep quality.

“ For women after menopause, due to the increased cardiometabolic risk, walking or Nordic walking , small weights or elastic bands to protect muscles and bones, and yoga or Pilates for stress and posture are recommended. In men, visceral fat is the accelerant of male aging. Brisk walking or light jogging , free-body circuits, swimming, or cycling are recommended,” he adds.

" Longevity medicine aims not only to slow down time, but to ensure extended health, transforming aging into an actively modifiable process. It is crucial to dispel false myths and become aware of our role: genetics influence only 20-25% of our longevity. The real challenge is the quality of life we ​​build day by day. Aging is preventable and manageable. The key lies in healthy lifestyles , epigenetic modulation, and the targeted use of anti-aging molecules . Substances such as NAD (Nicotinamide Adenine Dinucleotide) precursors are at the center of research, supporting cellular energy cycles and anti-inflammatory activity. Choosing longevity is a responsibility that leads to a healthier future," concludes Professor Piro.