Throughout your life, it’s probably been true that your heart has never stopped. It works tirelessly to pump blood throughout your body day and night. This organ is vital to your life, and it is important to keep it healthy by reducing your risks for developing heart disease. Heart disease is the leading cause of death in the United States, so no matter your age, there are steps to take to care for your heart.
20s and 30s
This is the time to build a strong foundation for your heart’s future. Establishing healthy habits now sets you up to prevent future problems.
Staying active for at least 150 minutes of moderately
intense aerobic exercise each week strengthens your heart. Activities like
walking at a brisk pace, cycling, or dancing for just a half-hour five days a
week will do. Make it fun by starting your exercise as a new hobby and joining
a group to possibly meet new friends who share your new interest.
Prioritize whole foods like fruits, vegetables, whole
grains, lean proteins, and healthy fats. Limiting processed foods, added
sugars, and salt improves overall heart health.
You hear it all the time, but quitting smoking and vaping is
essential. These habits damage blood vessels and increase the risk of heart
disease along with many other health problems. Resources are available to help
you quit.
Understanding your family history of chronic health problems
can guide early screening and prevention. While these conversations may feel
personal or awkward, they could be lifesaving.
40s and 50s
As responsibilities grow with age, health concerns might
take a back seat to other life issues. However, regular monitoring and
proactive management are key.
Knowing your numbers, like your blood pressure, cholesterol,
blood sugar, and body weight, is vital to heart health. Establishing a baseline
and monitoring these issues with regular visits with your primary care doctor
helps to catch issues early.
Stress can negatively impact your heart. Mindfulness, regular exercise, and making time for your hobbies ultimately equates to prioritizing your health. If it’s difficult to stay active, try your hobbies out during breaks or opt for family gatherings to spend time with loved ones while doing something together.
Excessive drinking can raise blood pressure. Stick to the
recommended limits: one drink per day for women and two for men, as different
bodies metabolize alcohol differently.
60s and Beyond
Stay vigilant in maintaining the healthy habits you’ve worked to create throughout your life. Age is a significant risk factor for heart disease, but healthy choices make a difference.
Pay attention to any warning signs that something is wrong. If you experience fatigue, chest pain, or shortness of breath, it’s important to speak with your primary care doctor. Telling them what’s bothering you, no matter how little it may seem, could uncover something more serious going on. That’s why it is also important to keep up with regular screenings.
Staying social can help decrease the risk for heart disease.
Staying connected with family and friends or participating in community
activities are great ways to defeat isolation.
Increasing your fiber intake at this stage with whole
grains, fruits, and vegetables and limiting sodium and saturated fats is also a
great way to continue your heart-healthy diet.
At every age and stage of life, your heart deserves
attention and care. Small habits contribute to a healthy heart and lifestyle to
keep you going for years to come.
Sunil
P. Patel, MD, specializes in cardiology and is board-certified in internal
medicine and cardiovascular disease by the American Board of Internal Medicine.
He has been practicing for more than 20 years in Central Pennsylvania and has
long term relationships with most of his patients. For more information or to
schedule an appointment at the UPMC Heart and Vascular Institute, visit UPMC.com/CentralPaHeart.
Sunil P. Patel, MD
UPMC Heart and Vascular Institute
