## Introduction
Your heart is more than just a vital organ that pumps blood throughout your body. It is also a reflection of your overall health and well-being. Just like every other part of your body, your heart ages too. But don’t worry, there are ways to keep it young and healthy. In this article, we will explore seven effective strategies to maintain a youthful heart.
Understanding Your Heart Age
Before we delve into the ways to keep your heart young, let’s first understand what “heart age” means. Your heart age refers to the level of risk you have for a stroke or heart attack, which is influenced by factors such as chronological age, blood pressure, cholesterol levels, and lifestyle habits.
Dr. Joy Gelbman, a cardiologist at Weill Cornell Medicine, explains, “The Heart Age Calculator is a tool that assesses known cardiac risk factors to estimate a person’s risk compared to a defined healthy range.” If your heart age is older than your actual age, it indicates an elevated modifiable risk for a cardiac event.
Signs of Aging Heart
Recognizing the signs of an aging heart is crucial for early intervention. Some common symptoms include chest pain during physical activity, lightheadedness, fatigue, headaches, and confusion. If you experience any of these symptoms, it is essential to consult a cardiologist to assess your heart function.
Lower Your LDL Cholesterol
Maintaining healthy cholesterol levels is vital for heart health. LDL cholesterol, often referred to as “bad cholesterol,” plays a significant role in the development of heart disease. Dr. Norman Lepor, a Los Angeles-based cardiologist, advises aiming for LDL levels lower than 100 mg/dl to prevent heart attacks and strokes. For individuals with known heart disease, the recommended LDL cholesterol level is even lower, below 70 mg/dl.
To monitor your LDL cholesterol, you can request a coronary calcium scan during routine physicals. This blood test provides valuable information about your cholesterol levels and helps you take proactive steps to lower them.
Engage in Regular Exercise
Regular exercise is a cornerstone of maintaining a youthful heart. The American Heart Association recommends a minimum of 150 minutes of exercise per week, which includes both aerobic and weight-bearing exercises. Dr. Nikki Bart, a heart failure and heart transplant cardiologist, highlights the benefits of exercise in reducing blood pressure, improving cholesterol levels, and maintaining a healthy weight.
Engaging in any form of movement, such as walking, dancing, cleaning, or gardening, can contribute to a healthy heart. Finding a workout buddy can also provide motivation and accountability.
Lower Your Stress Levels
Managing stress is essential for maintaining heart health. Chronic stress can lead to high blood pressure, increasing the risk of heart attacks and strokes. The American Heart Association recommends various stress management techniques such as exercise, meditation, breathing exercises, and therapy.
Dr. Naga Pannala, a cardiologist at ArchWell Health, emphasizes the importance of getting enough sleep to reduce the risk of obesity and high blood pressure. If you have trouble sleeping, consulting a sleep medicine doctor can help identify the root cause and provide suitable treatment options.
Eat Nutritious Foods
A balanced diet plays a crucial role in keeping your heart young. While indulging in occasional treats is acceptable, it is essential to incorporate lean proteins, fruits, and vegetables into your meals. The Mediterranean diet, which includes fatty fish, nuts, and legumes, has been shown to be beneficial for heart health.
Dr. Elizabeth Klodas, a board-certified cardiologist, recommends consuming 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.
Quit Smoking and Vaping
Smoking and vaping not only harm your lungs but also pose significant risks to your heart health. Inhaling chemicals from smoking and vaping can constrict blood vessels, cause inflammation, and affect blood pressure and heart rate.
Quitting smoking can be challenging, but there are resources available to help you. The Centers for Disease Control and Prevention offer support and various strategies to aid in smoking cessation.
Understand Your Genetics
While certain risk factors for heart disease can be modified, some are based on genetics. If you have a first-degree relative who experienced a heart attack at a young age, you may have a higher risk of developing the same condition. It is crucial to be aware of your family history and take proactive steps, such as early screenings with a cardiologist, to prevent potential heart issues.
