Save Your Spot or Just Walk In 7 Days a Week!

Love Your Heart: How to Keep Your Cardiovascular Health in Check

February 4, 2025

Your heart is the powerhouse of your body, pumping life-giving blood to every cell. Taking care of your heart isn’t just about living longer – it’s about living better. Heart disease remains a leading cause of death; according to the World Health Organization, nearly 17.9 million people die from cardiovascular diseases (CVDs) every year.  The good news is there are many ways to reduce your risk, including better diet, exercise and reducing the use of tobacco, drugs, and alcohol. Here’s how to prevent heart disease, recognize the warning signs, and adopt heart-healthy habits for every stage of life.

Who is at Risk?
While it might seem like heart disease is only a concern if you are older, the numbers say otherwise. Almost 1 in 3 premature deaths due to CVDs are in people under 70 years of age. The following is a list of lifestyle, environmental, and genetic conditions that put you at a higher risk for developing heart disease.

  • You are over the age of 65. Studies have shown there is a significant increase of heart disease after the age of 65 for most people, although other factors also play a significant role.
  • You smoke cigarettes or tobacco. While the common thought is that smoking is bad for your lungs, it is also bad for your heart. Smoking, as well as prolonged use of nicotine patches and nicotine lozenges, contributes to plaque buildup in arteries, narrows blood vessels, raises blood pressure and heart rate, promotes clots, and significantly increases the risk of heart attacks and cardiovascular disease.
  • You deal with issues of substance misuse. Use of drugs like cocaine or amphetamines can strain the heart, and alcohol has new warning about risks of cancer and heart disease.
  • You live in an environment that has high air pollution. Because of this, people in lower-income families are disproportionately likely to develop CVDs due to environmental factors around where they live, such as fewer trees and major pollution contributors like major roadways or factories.
  • You are very stressed. Your nervous system treats too much stress the same way it treats a cold or sickness. This means your body’s resources can get overtaxed and cause you to develop illnesses – and puts you at a higher risk for developing heart disease.
  • You have a family history of heart disease and/or high cholesterol. If you have any direct blood relatives (think parents, grandparents, etc.) who deal with heart disease or high cholesterol, you may be at an increased risk of developing heart disease.
  • You have diabetes or are overweight/obese. Excess weight, especially around the midsection, has been shown to raise cholesterol, blood pressure, and risk of diabetes by 2x.
  • Biological sex plays a factor in heart disease. Men and people assigned male at birth are more likely to develop heart disease over all, but women and people assigned female at birth have an increased risk of developing heart disease after menopause.

Recognizing the Signs of a Heart Attack
Knowing the symptoms of a heart attack can save lives. Seek immediate medical help if you experience any of the following:

  • Chest Discomfort: Pressure, squeezing, or pain in the center of the chest that lasts more than a few minutes or goes away and comes back.
  • Upper Body Pain: Discomfort in the arms, back, neck, jaw, or stomach.
  • Shortness of Breath: This can occur with or without chest discomfort.
  • Other Symptoms: Cold sweats, nausea, or lightheadedness.

Until recently, many health studies have been done predominately on men. For women, heart attack symptoms can differ and may include fatigue, anxiety, nausea, or jaw and neck pain. Awareness of these signs can lead to quicker intervention and better outcomes.

Preventing Heart Disease is a Lifelong Journey
Heart disease prevention starts with making smart choices at every stage of life. Some risk factors, such as genetics, age, and environmental factors like air pollution, are beyond our control. However, adopting healthy habits can significantly reduce your risk.

Your heart is the powerhouse of your body, pumping life-giving blood to every cell. Taking care of your heart isn’t just about living longer – it’s about living better. Heart disease remains a leading cause of death; according to the World Health Organization, nearly 17.9 million people die from cardiovascular diseases (CVDs) every year.  The good news is there are many ways to reduce your risk, including better diet, exercise and reducing the use of tobacco, drugs, and alcohol. Here’s how to prevent heart disease, recognize the warning signs, and adopt heart-healthy habits for every stage of life.

Who is at Risk?

While it might seem like heart disease is only a concern if you are older, the numbers say otherwise. Almost 1 in 3 premature deaths due to CVDs are in people under 70 years of age. The following is a list of lifestyle, environmental, and genetic conditions that put you at a higher risk for developing heart disease.

  • You are over the age of 65. Studies have shown there is a significant increase of heart disease after the age of 65 for most people, although other factors also play a significant role.
  • You smoke cigarettes or tobacco. While the common thought is that smoking is bad for your lungs, it is also bad for your heart. Smoking, as well as prolonged use of nicotine patches and nicotine lozenges, contributes to plaque buildup in arteries, narrows blood vessels, raises blood pressure and heart rate, promotes clots, and significantly increases the risk of heart attacks and cardiovascular disease.
  • You deal with issues of substance misuse. Use of drugs like cocaine or amphetamines can strain the heart, and alcohol has new warning about risks of cancer and heart disease.
  • You live in an environment that has high air pollution. Because of this, people in lower-income families are disproportionately likely to develop CVDs due to environmental factors around where they live, such as fewer trees and major pollution contributors like major roadways or factories.
  • You are very stressed. Your nervous system treats too much stress the same way it treats a cold or sickness. This means your body’s resources can get overtaxed and cause you to develop illnesses – and puts you at a higher risk for developing heart disease.
  • You have a family history of heart disease and/or high cholesterol. If you have any direct blood relatives (think parents, grandparents, etc.) who deal with heart disease or high cholesterol, you may be at an increased risk of developing heart disease.
  • You have diabetes or are overweight/obese. Excess weight, especially around the midsection, has been shown to raise cholesterol, blood pressure, and risk of diabetes by 2x.
  • Biological sex plays a factor in heart disease. Men and people assigned male at birth are more likely to develop heart disease over all, but women and people assigned female at birth have an increased risk of developing heart disease after menopause.

Recognizing the Signs of a Heart Attack

Knowing the symptoms of a heart attack can save lives. Seek immediate medical help if you experience any of the following:

  • Chest Discomfort: Pressure, squeezing, or pain in the center of the chest that lasts more than a few minutes or goes away and comes back.
  • Upper Body Pain: Discomfort in the arms, back, neck, jaw, or stomach.
  • Shortness of Breath: This can occur with or without chest discomfort.
  • Other Symptoms: Cold sweats, nausea, or lightheadedness.

Until recently, many health studies have been done predominately on men. For women, heart attack symptoms can differ and may include fatigue, anxiety, nausea, or jaw and neck pain. Awareness of these signs can lead to quicker intervention and better outcomes.

Preventing Heart Disease is a Lifelong Journey

Heart disease prevention starts with making smart choices at every stage of life. Some risk factors, such as genetics, age, and environmental factors like air pollution, are beyond our control. However, adopting healthy habits can significantly reduce your risk.

Creating a healthy life for heart health begins in your 20s by establishing a relationship with a healthcare provider, scheduling regular check-ups, building an enjoyable exercise routine, and avoiding smoking and secondhand smoke. In your 30s, prioritize heart health as a family by cooking nutritious meals, staying active together, understanding your family history of heart disease, and practicing stress management techniques. By your 40s, it’s essential to monitor midlife changes like weight gain and slowing metabolism, stay active, eat wisely, get a baseline fasting blood glucose test to check for diabetes, and address sleep issues like snoring or sleep apnea. In your 50s, maintain regular health screenings, follow treatment plans for conditions like high blood pressure or cholesterol, prioritize physical activity, and focus on portion control with nutrient-rich foods. Finally, in your 60s and beyond, stay vigilant about key heart-health metrics such as blood pressure and cholesterol, engage in moderate physical activity to prevent or manage peripheral artery disease (PAD), and learn the signs of heart attacks and strokes to ensure timely action in an emergency.

Remember, it is never too late to start being healthier. Here are some strategies that apply across all age groups:

  • Don’t Smoke or Use Tobacco: Smoking and secondhand smoke exposure damage the heart and blood vessels. Quitting smoking has almost immediate benefits, with heart disease risk dropping significantly within a year. People who have heart disease also benefit from reduced symptoms if they quit smoking.
  • Eat for Your Heart: Choose a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats, trans fats, sodium, and added sugars. Incorporate heart-friendly options like oily fish (e.g., salmon), nuts, and legumes. Consider adopting heart-healthy eating plans or talking to a nutritionist.
  • Stay Active: Aim for at least 30 minutes of exercise each day and 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of vigorous exercise, like running, each week. Strength training exercises twice a week can further support your heart health.
  • Maintain a Healthy Weight: Excess weight increases the risk of heart disease. Even a small weight loss of 3-5% can improve blood pressure, cholesterol, and blood sugar levels.
  • Get Quality Sleep: Most adults need at least 7-8 hours of sleep per night. Poor sleep can increase the risk of obesity, high blood pressure, and heart disease. Address issues like snoring, sleep apnea, or insomnia with your healthcare provider.
  • Manage Stress: Chronic stress can negatively impact your heart. Practice relaxation techniques like meditation, yoga, or deep breathing, talk to a mental health professional to manage stress, and engage in activities that bring you joy.
  • Prevent Infections: Oral health and vaccinations can play a role in heart health. Brush and floss daily, and stay up to date on vaccines like the flu and pneumonia shots.
  • Get Regular Screenings: Regular health check-ups can catch issues like high blood pressure, high cholesterol, and diabetes early. Follow your doctor’s recommendations for screening intervals and lifestyle adjustments.

Improving your heart health doesn’t have to mean drastic changes. Start by incorporating small, manageable steps into your daily routine. Swap processed snacks for fresh fruit, take a short walk during your lunch break, or try a relaxation exercise before bed. These simple choices can add up to a lifetime of heart health.

Your heart deserves care and attention at every age. By staying informed, recognizing the signs of trouble, and committing to a heart-healthy lifestyle, you can protect your most vital organ and enjoy a fuller, healthier life.