How to Keep Your Heart Healthy at Every Age

Heart health is essential for overall well-being, and it is never too early or too late to take action. Adopting heart-healthy habits in your daily routine can promote a longer, healthier life.

"Whether you're in your 20s, 40s, 50s or older, heart health is an important part of your wellness journey," said Daniel Appelbaum, MD, Catholic Health Cardiologist. "Starting good heart-healthy habits early can help prevent heart disease. Maintaining those habits will only continue to benefit you as you age."

Follow these guidelines at any age to decrease your heart disease risk.

What are the risk factors for heart disease?

Heart disease is the leading cause of death of women and men in the United States. It is a group of conditions that affect the heart’s function and structure, including:

Certain health conditions, age, lifestyle and family history can increase your risk for heart disease. Risk factors include:

Diabetes
Family history
High blood pressure
High cholesterol levels
Obesity
Older age
Smoking

How to practice heart-healthy habits

"Cardiac care is a lifelong commitment," said Dr. Appelbaum. "I tell patients it is never too soon to start practicing good habits like nutrition, exercise and stress management that positively impact heart health at any age."

He explained that changing factors you can control, such as diet and physical activity, can lower your risk of heart problems.

Good habits to practice regularly include:

Annual exams. Schedule regular wellness exams, even if you are healthy. Your primary care provider (PCP) can help catch health issues early when they are easiest to treat. Talk to your physician about heart health screenings, diet and lifestyle. Be sure to share your family history as well. If you have family members who have had heart problems, you may have a higher risk of developing them. Get your blood pressure, cholesterol, heart rate and body mass index (BMI) checked regularly.
Balanced nutrition. Eat a heart-healthy diet high in lean protein, fruits and vegetables. Avoid eating foods high in saturated fat and trans fats. Limit the amount of processed foods and fast food you eat. Get plenty of fiber and choose complex carbohydrates like whole-wheat bread, oatmeal and quinoa.
Do not smoke. Quitting smoking will significantly decrease your risk of heart disease even if you have smoked for years. Stay away from secondhand smoke because it increases the risk of heart disease.
Regular physical activity. An exercise plan can strengthen your cardiovascular system, lower your blood pressure and help you maintain a healthy weight. Aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic exercise each week.
Stress management. Practice relaxation techniques to reduce stress on your heart.
Sleep. Get the recommended amount of sleep, typically around eight hours. Talk to your doctor if you are showing signs of sleep apnea, which can lead to heart complications if left untreated.
Mental health. Talk to your PCP who can recommend you to a mental health professional if you are feeling overwhelmed.

How to maintain your heart health at every age

“It is never too early to start thinking about your heart health,” said Dr. Appelbaum. “Establishing healthy habits at a young age can strengthen your heart and reduce your risk of developing heart disease later in life.”

He emphasized that it also helps lay the foundation for better habits into adulthood.

Heart health in your 20s to 30s

Healthy eating habits can reduce the risk of developing or worsening heart conditions. As a young adult, take steps to establish good health habits.

Find a PCP and schedule regular checkups, including blood pressure and cholesterol screenings.
Get regular physical activity, including cardiovascular exercise and strength training, to keep your body functioning as you age.
Learn your family health history, including relatives with heart disease, stroke, diabetes or high blood pressure.
Manage stress levels so your emotional health does not impact your heart.

Heart health in your 40s to 50s

Continue to prioritize your heart health as you enter middle age. Many health issues arise during midlife, including cardiovascular disease and high blood pressure.

Discuss hormonal changes and how they can affect heart health. Although menopause does not cause cardiovascular disease, there is a link between symptoms such as hot flashes and night sweats and a greater risk for high blood pressure.
Exercise regularly to maintain your cardiovascular health and weight. Metabolism slows down significantly after age 40 due to decreased physical activity and a loss of muscle mass.
Learn the warning signs of a heart attack and stroke so you can act fast. Not everyone experiences the same symptoms, so knowing the different signs to look for is important
Schedule regular physicals so you do not miss health screenings. Follow medication and treatment plans if you have a health condition such as high cholesterol, high blood pressure or diabetes.

Heart health in your 60s and older

The risk of heart disease increases with age. Focus on your overall wellness by making good choices to keep your heart healthy.

Adjust your diet to account for a slower metabolism that comes with age and decreased activity.
Exercise regularly, even if you modify your activities to walking or low-impact water aerobics.
Get enough sleep. It may be harder to fall asleep or stay asleep as you age. Talk to your physician if you are having trouble sleeping.
See your physician regularly for routine health screenings or to discuss specific symptoms.

When should I see my physician for a heart checkup?

“Keep up with your annual physical, even if you are feeling well,” said Dr. Appelbaum. “Regular blood pressure and cholesterol screenings can help alert you to potential health issues.”

He noted that you can have high blood pressure and high cholesterol without symptoms, but screenings can detect them.

Seek specialized cardiac care if you have symptoms such as: