If you're reading this, you're
likely interested in maintaining a healthy heart for years to come. Your
heart's health isn't always directly linked to your age. Your "heart
age" is a concept that reflects your risk of experiencing a stroke or heart
attack.
Factors such as your chronological age, blood pressure, cholesterol levels, and lifestyle habits contribute to your heart age. Dr. Joy Gelbman, a cardiologist at Weill Cornell Medicine, explains that the New York City Health Department's Heart Age Calculator is a useful tool. It assesses your cardiac risk factors to estimate your risk compared to a healthy range. If your heart age is older than your actual age, it suggests an increased risk of a cardiac event due to modifiable factors.
The National Institute on Aging
notes that signs of heart aging include chest pain during physical activity,
lightheadedness, fatigue, headaches, and confusion. If you experience these
symptoms, it's essential to consult a cardiologist to assess your heart
function.
Fortunately, you can reverse the aging process of your heart by making lifestyle changes and taking preventive measures, regardless of your age. Here are some tips from cardiologists to keep your heart young:
Lower Your LDL Cholesterol
It's crucial to monitor your LDL
cholesterol, also known as "bad cholesterol." According to Dr. Norman
Lepor, a cardiologist based in Los Angeles, the higher your risk, the lower
your LDL cholesterol should be. For most people, keeping LDL levels below 100
mg/dl is recommended to prevent heart attacks and strokes. However, for
patients with known heart disease, the target is below 70 mg/dl.
If you're unsure about your LDL cholesterol level, you can ask for a coronary calcium scan during your next doctor's visit. This type of blood test is also a standard part of routine physicals.
Engage In Regular Exercise
The American Heart Association
recommends at least 150 minutes of exercise weekly, which should include
aerobic and weight-bearing activities like using lightweight dumbbells, walking,
or swimming, as suggested by Dr. Lepor.
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| Exercising, lowering stress and eating nutritious foods are all important in maintaining your "heart age." |
Dr. Nikki Bart, a cardiologist
specializing in heart failure and heart transplants, highlights that exercise
can lower blood pressure, improve cholesterol levels, and help maintain a
healthy weight.
Any form of movement is beneficial, whether it's walking, dancing, cleaning, or gardening. Having a workout buddy can provide motivation and accountability, and it's also a great way to catch up with a friend.
Lower Your Stress Levels
Managing stress is crucial for
heart health, whether it's caused by work or a long to-do list at home. Chronic
stress can lead to high blood pressure, increasing the risk of heart attack and
stroke, according to the American Heart Association.
To reduce stress, consider incorporating exercise, meditation, and breathing exercises into your routine. These activities can help lower stress levels and increase endorphins. Additionally, seeking help from a therapist can be beneficial for managing larger stressors, such as those related to finances or caregiving. A mental health professional can provide you with tools to manage anxiety.
Eat Nutritious Foods
You can enjoy cake occasionally,
but it's important to include lean protein, fruits, and vegetables in most of
your meals.
Following a Mediterranean diet,
which includes fatty fish, nuts, and legumes, is beneficial, according to Dr.
Bart. Another good practice is to have a variety of colors on your plate,
indicating a diet rich in antioxidants from fresh fruits and vegetables.
Dr. Elizabeth Klodas, a board-certified cardiologist and founder of Step One Foods, suggests consuming plenty of whole-food fiber, omega-3 fatty acids, antioxidants, and plant sterols. These nutrients can be found in foods such as nuts, fish, yogurt, fruits, and vegetables, among others.
Stop Smoking And Vaping
Smoking and vaping can harm not
only your lungs but also your heart health because they involve inhaling
chemicals.
"These activities can
constrict blood vessels, cause inflammation, and affect blood pressure and
heart rate," explained Dr. Klodas.
The effects of smoking may not be immediately apparent, but they accumulate over time. If you're struggling to quit, there are resources and support available through the Centers for Disease Control and Prevention.
Get Enough Sleep
Most adults should aim for seven to
nine hours of sleep each night, as it can benefit memory, growth, and reduce
the risk of illnesses that can harm the heart.
Dr. Naga Pannala, a cardiologist at
ArchWell Health, notes that adequate sleep can lower the risk of obesity and
high blood pressure, both of which are risk factors for heart disease.
If you have difficulty sleeping, it's advisable to seek help from a sleep medicine doctor to identify the underlying cause and explore treatment options.
Learn About Your Genetics
Some factors related to heart
failure prevention, such as weight, blood pressure, and cholesterol, can be
actively changed. However, there are also nonmodifiable factors, such as
genetics.
According to Dr. Bart, if you have
a first-degree relative who experienced a heart attack at a young age, you are
at greater risk. Knowing this in advance allows you to take extra steps to
prevent a similar outcome, such as early screening by a cardiologist.
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