Heart Health Through the Ages
By Cindy Baldhoff
It’s never too late to start taking care of your heart, but the sooner you start, the better. Here’s our decade-by-decade guide to optimum heart health.
Despite many advances in diagnosing and treating heart disease, the number of deaths related to cardiovascular disease (CVD) have been rising for more than a decade. According to research published in the August 2019 Journal of the American Medical Association, heart disease-related deaths declined steadily from 1999 until 2011, but since then, death rates from hypertension have risen, and mortality rates due to heart disease, stroke and diabetes have remained steady.
Study author Sadiya S. Khan, M.D., MSc, of the Division of Cardiology at the Northwestern University Feinberg School of Medicine says study results make it “appear unlikely that strategic goals from the American Heart Association — a 20% reduction in CVD deaths by 2020 — will be achieved.”
Dr. Khan’s research shows that obesity is likely the biggest culprit in the rising number of deaths from cardiovascular disease, as it has become a significant contributor to diabetes and related deaths in recent years. Her study underscores the importance of individuals managing their own risk factors and embracing healthier habits such as exercise, smoking cessation and eating a healthy diet. And regardless of your age, there’s no better time to start than now.
“It’s never too late to improve your health,” says Eiman Jahangir, M.D., MPH, assistant professor of medicine in the Divisions of Cardiovascular Medicine at Vanderbilt University Medical Center in Nashville, Tennessee.
“I know many people who have lived unhealthy lifestyles leading to smoking, obesity and general inactivity at all ages, from their 20s to their 60s. The key to changing your lifestyle habits is to make small changes over the course of weeks or months. The benefits of these changes can occur almost immediately, leading to improved energy, decreased lipid levels and, over time, weight loss and improved blood pressure.”
Of course, the earlier you start living a healthy life, the better. Starting with healthy childhood habits provide a foundation that will last the rest of our lives, Dr. Jahangir says.
“Many of the things that impact heart health can be established at an early age. And by teaching kids how to be healthy, hopefully they will make wiser decisions as they grow up, such as avoiding tobacco products and significant alcohol consumption.”
Regardless of your age and current habits, there are things you can do right now to start living a healthier life. Here’s a decade-by-decade look at what you can do for yourself, your family and other loved ones to improve heart health and increase your chances of living a longer, healthier life.
Birth to 10
Instilling heart-smart habits in children is one of the greatest gifts that parents can give their children.
• Feed them a healthy diet filled with whole grains, fruits and vegetables, and only eat meat in moderation.
• Provide alternatives to processed and sugary snacks. Instead of candy bars and cookies, offer dried fruits and nuts while emphasizing the importance of healthy snacking.
• Create an active lifestyle. Go on family walks after dinner instead of sitting in front of the TV; take weekend hikes or bike rides. This not only provides ongoing heart benefits for the entire family, but it creates healthy, positive habits that can last a lifetime
11 to 20
A child’s second decade of life is a critical time for reinforcing healthy habits and making sure they are developing a heart-smart mindset.
• Make sure they get plenty of sleep. Research shows that teens who get less than seven hours of sleep per night tend to have more body fat, higher blood pressure and unhealthy cholesterol levels.
• Reinforce the importance of physical activity. Continue taking family walks after dinner, encourage walking or riding a bicycle instead of driving short distances and encourage participation either in sports or recreational activities.
• Build the day around breakfast. Research from the American College of Cardiology shows that people who skip breakfast have a whopping 87% higher risk of death from cardiovascular disease than those who start the day with a healthy meal.
• Discourage energy drinks and caffeinated beverages. The American Academy of Pediatrics says teens should forgo energy drinks completely, as they have been linked to seizures, rapid heart rate, stroke and even death in teens. Similarly, instances of caffeine-related emergency room visits have risen significantly among teens and young adults in recent years.
21 to 30
As a young adult, it’s time to start keeping track of your numbers and making sure you’re in control of your health.
• Know your risk factors. If you have a family history of heart disease and other conditions, be aware of your numbers such as blood pressure and cholesterol. If you have high blood pressure or cholesterol, check your numbers regularly and work with your doctor to lower them.
• Watch your food habits. This is a time when many people open a new chapter, which may mean moving to a new city, starting a new job and making other changes. Be sure to take your hearthealthy habits with you; if you’re eating out frequently, look for healthy selections on the menu and watch your intake of calories, salt and unhealthy fats.
31 to 40
Continuing all the healthy habits from previous decades will help keep your heart healthy, and if you aren’t already doing those things, it’s time to start. In addition to maintaining a healthy weight, remaining active and eating right, this is the time to do the following:
• Take care of your teeth and gums. Brushing your teeth at least twice a day and flossing every day is critical to heart health, as gum disease can double your risk of developing heart disease. Also, make sure you’re seeing your dentist every six months.
• Stop smoking. Quitting smoking is one of the best things you can do to lower your risk of heart disease. If you’ve picked up this habit along the way, it’s time to kick it to the curb.
• Prioritize healthy food. This is the time when you’re probably busy with a career and a family, which means meal-planning often isn’t at the top of your to-do list. Make it a habit to pack your pantry with healthy options, including heart-healthy snacks, so you’ll be less tempted to hit the drive-thru or order take-out. And, if you have young children, remember you’re not just improving your own heart health, you’re creating the foundation for their future health.
• Keep moving. It’s easy to drop onto the couch at the end of a workday, so make sure you have a reason to get up and move — especially if you’ve been sitting at a desk all day. Whether that means getting a dog who needs to go for a walk, joining an exercise class or going dancing, make sure you’re getting at least 30 minutes of activity two or three times a week.
• Monitor your BMI. If your body mass index is over 25, you’re at greater risk for health problems. (The good news is that all the tips listed above can help keep your BMI in a healthy range.)
41 to 50
The big 4-0 is when many people start to get serious about their health. Hopefully, you’re already ahead of the game, but if you’re just starting to embrace a hearthealthy lifestyle, here are a few tips.
• Look at your stress levels. All of us have stress, but it doesn’t affect us all the same way. If your stress is leading to poor choices (unhealthy eating, too little sleep, ignoring exercise), it can start affecting your heart. Make an honest assessment of the stress in your life and how it’s affecting you. Then look at how to improve your habits while addressing the source of your stress.
• Take some tests. This is a good time to test things like your blood glucose levels to see if you have type 2 diabetes; if you have a family history of heart disease, ask about getting a scan to measure the amount of plaque in your arteries.
• If you’re female, you’ll experience other changes, too, but avoid estrogen replacement therapy, which can increase your risk for heart disease. Talk to your doctor about other options.
51 to 60
This is the decade when many people begin seeing heart disease risk factors, so it’s important that you’re practicing a hearthealthy lifestyle. That includes:
• Watch your weight. Oftentimes, both men and women begin gaining weight around this time in their life due to a less active lifestyle. Stay active by taking walks or joining a hiking club. Make sure you are eating healthy food and, if you’re moving around less, adjust your caloric intake accordingly.
• Take up a hobby. Having a new interest will not only keep your mind happy and engaged, but it’s more likely to keep you moving, too. Is there something you’ve always wanted to try? Or something you used to enjoy but haven’t done in a while? Now’s the time!
• Get enough shut-eye. Teenagers aren’t the only ones who skimp on sleep; adults do, too. Reduce your risk of having a heart attack by getting at least six to eight hours of sleep every night.
61 to 70
It’s common for people to experience more health concerns in their 60s, but that doesn’t have to be the case. If you’ve maintained a healthy lifestyle for decades, you’ve already reduced your odds of having health issues. Here’s more that you can do:
• Get social. Retirement is a lonely time for many, and research shows that loneliness is as bad for heart health as smoking. Join a church or social club, take classes at your community college or volunteer for an organization you feel strongly about.
• Test for inflammation. This is a good time to look at how healthy your heart really is. Testing for C-reactive protein (CRP) is an effective way to see if you have inflammation that could put you at risk for heart disease.
• Listen to your body. Know the warning signs of health problems, and pay attention if they occur. Things like shortness of breath, chest pain, unexplained fatigue and heart palpitations should be checked out immediately.
70 and beyond
Staying active and eating right can make a big difference in your 70s, 80s and beyond. But there are other steps you should take as well.
• Add some weights. You don’t need to bulk up like the Incredible Hulk, but adding strength training to your exercise routine can offset the muscle loss that comes with aging. It also will increase your core strength, which can help protect you from falls as you age.
• Choose your calories carefully. As your metabolism slows over time, or as you find yourself eating less, the foods you choose become even more important. Look for fruits, vegetables and whole grains that are packed with nutrients, and opt for lean proteins.
• Monitor your heart health. According to Harvard Health Publishing, about 40% of people hospitalized for heart attacks and heart-related problems are 75 and over. Tracking your numbers and seeing your doctor regularly to make sure you’re following a plan that’s right for you can keep you on the road to good health for years to come.
