Keep Your Heart Healthy At Every Age

By Poulina Uddin, MD

Heart disease is the leading cause of death for both men and women in the United States. Coronary heart disease is the most common form of heart disease, taking the lives of 370,000 Americans every year. It’s caused by plaque buildup in the walls of the arteries that supply blood to the heart. High blood pressure, high cholesterol and smoking are key risk factors for heart disease, and nearly half of us have at least one of these three. More than 68 percent of adults are considered to be overweight or obese, another major risk factor.

While heart disease is most prevalent in people 60 and older, it can begin to develop much earlier in life. According to the American Heart Association, cardiovascular disease affects more than 35 percent of people age 39 and older, and more than 10 percent of that age 20 to 39. That’s why it is so important to live a heart-healthy lifestyle at every age.

Some guidelines, of course, should be followed regardless of age, such as eating a heart-healthy diet, staying active and not smoking. In addition to these overall guidelines, here are a few age-specific tips for keeping your heart healthy.

20s to 30s

Establish a relationship with a physician (even if you are perfectly healthy) and have annual wellness exams, including blood pressure and cholesterol screenings.

Know your family health history. Does heart disease, high blood pressure or diabetes run in the family? Let your physician know so her or she can monitor you and recommend testing if necessary.

Every day, 2,100 people in the United States age 18 and younger become daily cigarette smokers. If you started smoking as a teen, quit now.

Ideally, you should be exercising regularly most days of the week. In addition to regular cardiovascular exercise, include strength training workouts to build muscle. More muscle mass burns more calories and, importantly, keeps the body agile and functional, increases bone density and helps prevent injury in later years. It is much more difficult to build muscle later in life. If you develop these good habits now, your body will thank you later.

As you take on responsibilities such as a career and family, you may find your stress level increases, which also increases your heart disease risk. Now is a good time to explore stress management techniques that work for you, such as meditation, journaling, deep breathing or spending time in nature.

40s to 50s

Maintain your cardiovascular and strength training workouts. It can be challenging to find time to exercise when you are working and raising a family, so make it a natural part of your daily routine, just like brushing your teeth or taking a shower. It is not a luxury, but a necessity. If you can’t take care of yourself and maintain your heath, you will not be able to take care of your family, career, etc. Regular exercise also will reduce your stress levels overall.

Menopause may increase the risk of heart disease, so women should talk with their physicians about hormonal changes and their effect on heart health.

See a doctor annually even if you feel fine. Women generally see their physicians for yearly well-woman exams, but men tend to put off going to the doctor unless they are ill, and miss out on important screening exams and check-ups. Don’t wait until it’s too late.

Learn the warning signs of a heart attack and stroke. Women tend to have much more subtle heart attack symptoms than men, and may not experience severe chest pain or numbness.

60s and older

Ask your physician about an ankle-brachial index test, which measures the pulses in your feet to help diagnose peripheral artery disease (PAD). This is a form of cardiovascular disease in which plaque builds up in the leg arteries.

Metabolism tends to slow down with age, and you may be less active, so adjust your diet accordingly to maintain a healthy weight.

People often think they are “too old” to exercise. In reality, it is lack of exercise and conditioning that contributes to the aging process. Those individuals who stay active age far more gracefully than those who are sedentary. Injuries are more common in this age group, so activities will naturally be modified; however there is no reason to stop exercising at any particular age.

If nothing else, walk daily! Then work your way up. If you joints are too stiff for walking, try swimming. Consult your health care provider for ideas based on your particular interests and possible limitations.

Poulina Uddin, MD, is a cardiologist with Scripps Clinic. She will discuss this topic during a free public event at 1:15 p.m. on Friday, Feb. 5, at OASIS Center on the third floor of Macy’s Mission Valley in San Diego. “To Your Health” is brought to you by the physicians and staff at Scripps Health. For more information or to make an appointment, please visit www.scripps.org/Patch or call (858) 914-4275.