Living in Myrtle Beach offers an enviable lifestyle – the stunning coastline, world-class golf courses, vibrant community, and endless sunshine. We work hard, play hard, and soak up the good life. But amidst the hustle of meetings, deadlines, maybe hitting the links or enjoying the beach with family, how much thought do we give to what's happening inside our bodies? Specifically, inside our hearts and arteries?
It’s easy to worry about more immediate threats or visible signs of aging. Yet, the silent reality is that heart disease remains the undisputed number one killer, both globally and right here in the US, where it's held that grim title for a century and accounts for one in every five deaths. While medical breakthroughs mean fewer people die from sudden heart attacks compared to decades ago , the overall prevalence of cardiovascular issues, largely driven by factors like high blood pressure, is staggering – affecting nearly half the US population.
The good news? A growing body of research suggests that severe heart disease isn't an inevitable part of getting older. The key might lie less in miracle cures and more in revisiting the way we eat, especially when contrasted with the diets of some of the world's heart-healthiest people.
Deep in the Bolivian Amazon rainforest lives the Tsimane tribe, a group of indigenous people living a traditional life of foraging, farming, fishing, and hunting. Scientists studying them were astonished by what they found: the Tsimane have the lowest levels of coronary artery disease (clogged arteries) ever recorded.
Think about that. In a comprehensive study, a staggering 85% of Tsimane adults (aged 40+) showed zero signs of artery calcification – the stuff that predicts heart attack risk. Only 13% had mild signs, and a mere 3% had moderate or high risk. Compare that to a major US study where only 14% of participants had clean arteries, and about half fell into the moderate or high-risk categories.
Even more remarkably, the Tsimane maintain this incredible heart health into old age. Nearly two-thirds (65%) of Tsimane elders over 75 still had pristine arteries. Researchers estimate that the arteries of an average 80-year-old Tsimane look like those of an American in their mid-fifties. It’s not just arteries; they also have exceptionally low rates of high blood pressure, type 2 diabetes, and obesity.
So, what magic elixir are the Tsimane drinking? It’s simpler and perhaps more challenging than you think: their diet and lifestyle.
Their diet is fascinating because it defies many popular fad diets. It’s very high in carbohydrates (around 64-72% of their calories), moderate in protein (14-21%), and surprisingly low in fat (only 14-15% of calories, or about 38 grams a day).
But here’s the crucial part: where do those carbs and calories come from?
They are also incredibly active, spending 4-7 hours a day on the move with subsistence activities, meaning they are sedentary only about 10% of the day compared to over 50% for typical Western adults. However, researchers believe their diet is a massive factor in their health, not just the activity.
The takeaway? They thrive on a high-carb, low-fat diet composed almost exclusively of real, unprocessed food.
Now, let's contrast the Tsimane way of eating with the typical diet in developed countries like the US. Increasingly, our plates (and snack bags, and takeaway containers) are dominated by something researchers call Ultra-Processed Foods (UPFs).
What are UPFs? Think beyond just "processed." UPFs are defined by the NOVA classification system as "industrial formulations". They are typically made from substances extracted from foods (like fats, starches, sugars, protein isolates) and combined with additives (flavors, colors, emulsifiers) using industrial processes (like extrusion or molding). Often, they contain little to no intact whole food.
Common UPF examples include:
These foods are engineered to be hyper-palatable (taste amazing!), convenient (ready-to-eat/heat), cheap (often using low-cost ingredients), and have a long shelf-life, backed by heavy marketing. Sound familiar?
The scary statistic? In the US and UK, UPFs now account for nearly 60% of the average person's daily calorie intake. Take a moment and think about your own daily routine – how much of your fuel comes from these kinds of products?
The convenience of UPFs comes at a steep price for our health. A massive amount of research now links high UPF consumption to a host of problems:
But why are UPFs so detrimental? It's not just about the sugar or fat content alone. A groundbreaking study from the National Institutes of Health (NIH) shed light on this.
Researchers had volunteers live in a lab for a month. For two weeks, they ate a diet of ultra-processed foods. For the other two weeks, they ate a diet of unprocessed foods. Critically, the meals offered were matched for calories, protein, carbs, fat, sugar, salt, and fiber. Participants could eat as much or as little as they wanted.
The results were stunning:
This study proved that something about the UPFs themselves causes overeating and weight gain, even when the basic nutrition labels look similar. Likely culprits include:
Okay, so we can't all move to the Amazon and start foraging. But the contrast between the Tsimane and the typical UPF-heavy diet offers powerful lessons for us busy professionals right here in Myrtle Beach. The goal isn't perfection; it's progress. Reducing reliance on UPFs and incorporating more whole foods can make a huge difference.
Here are some practical strategies:
Living and working in a place as beautiful as Myrtle Beach is a privilege. Ensuring we have the health and vitality to enjoy it for decades to come requires conscious choices, especially around what we eat.
The Tsimane show us that exceptional heart health is possible, driven largely by a diet of real, unprocessed food. The science on UPFs clearly shows the risks associated with relying too heavily on industrial formulations.
The shift doesn't have to be drastic or happen overnight. Start by identifying one or two UPFs you consume regularly and find a whole-food swap. Focus on adding more of the good stuff – fruits, veggies, lean proteins. Small, consistent changes add up. Your heart, your brain , and your overall well-being will thank you, allowing you to fully enjoy the sun, sand, and success that Myrtle Beach life offers for many years to come. Talk to your Myrtle Beach Nutrition Coach today!