5 Lifestyle Changes That Support a Strong, Healthy Heart as You Age

Millions of Americans have cardiovascular disease, an umbrella term referring to medical conditions that affect the heart and blood vessels. The older you get, the more likely you are to develop heart disease, but it isn’t inevitable. Since February is American Heart Month, there’s no better time to take action.

At Plainsboro Princeton Medical Associates in Plainsboro Township and Monroe, New Jersey, experienced internal medicine physician Aruna Chakala, MD, specializes in diagnosing and treating various heart diseases, including coronary artery disease (CAD) and heart failure. Here, we highlight five lifestyle changes that can support cardiovascular health, even as you age.

Why does the risk of heart disease increase with age?

The risk of heart disease increases with age because your heart and blood vessels don’t function as well over time.

As you get older, your arteries stiffen, your blood vessels become less flexible, and your heart thickens. When combined with lifestyle factors, like eating junk food and not getting enough exercise, these changes increase the likelihood of heart problems. 

Five lifestyle changes for supporting a healthy heart 

The good news is you can do plenty to keep your heart strong and healthy. Here are five tips for getting started:

1. Eat a heart-healthy diet

The typical American diet includes excess sugar, salt, and saturated fats. Although there’s nothing wrong with consuming these ingredients occasionally, if they feature in most of your snacks and meals, it can increase the risk of heart problems, such as high blood pressure (hypertension) and high cholesterol (hyperlipidemia), both of which increase the risk of heart attack and stroke.

A heart-healthy diet has the opposite effect. Everyone’s dietary needs vary, but a heart-healthy diet includes fruits, vegetables, whole grains, lean proteins, and healthy fats (like those found in nuts and avocados). Including these items in your diet can reduce your risk of heart disease by up to 10%.

2. Exercise regularly

Age-related ailments, like osteoarthritis, can make it challenging to stay physically active, but regular exercise is key to heart disease prevention. Numerous studies have found that people who exercise regularly are less likely to develop heart disease. One even found that moderate physical activity reduced the risk of dying from cardiovascular disease by 25%.

The amount you exercise varies depending on your mobility and health; the American Heart Association recommends exercising for at least 30 minutes five days per week (150 minutes). The type of exercise doesn’t matter. Your heart benefits whether you cycle, walk, or lift weights.

3. Quit smoking

Cigarette smoking increases the risk of developing heart disease two to four times greater than with people who don’t smoke. Breaking the habit can be challenging, but it’s worth the effort. Specifically, it lowers your blood pressure, decreases the risk of blood clots, and improves cholesterol levels. These improvements can prevent heart attacks and heart disease in general.

4. Get enough sleep

A good night’s sleep helps you feel energized and refreshed. It also supports your heart by regulating blood pressure and reducing inflammation (a common cause of heart disease). 

Like exercise, everyone’s sleep needs vary, but aim for at least seven to nine hours per night. Keeping your bedroom dark and cool and going to bed at the same time each night can assist in these efforts. 

5. Maintain a healthy weight

It’s normal to gain a few pounds as you age, but becoming too heavy can increase your risk of heart problems. Slimming down isn’t always easy, but weight loss doesn’t have to be extreme to support your heart. 

One study found that losing 5-10% of your body weight (the equivalent of just a few pounds) improves cardiovascular disease-related risk factors.

We can help keep your heart healthy!

If you’re concerned about your risk of heart disease due to lifestyle or family history, partnering with a qualified doctor can provide peace of mind. Call our office at 609-799-5000 or request an appointment online today. After an exam and lab testing, we can determine your risk of heart disease and develop a treatment plan to prevent it from worsening.