How to improve heart health at any age

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Heart disease is the leading cause of death in the United States, with one person dying from cardiovascular disease every 33 seconds. In total, heart disease will claim 1 in 5 of her lives.

February is American Heart Month, so it’s worth remembering that taking care of your heart can help you live longer and improve your quality of life. This week, I spoke with CNN wellness expert Dr. Leana Wen about steps everyone can take, regardless of age, current lifestyle, or pre-existing medical conditions. Wen is an emergency physician, and George is an adjunct associate professor at the University of Washington. She previously served as the health commissioner for the city of Baltimore.

CNN: Let’s start by looking at people in their teens and 20s. Cardiovascular disease is very rare at this age. Why should young people consider taking care of their hearts?

Dr. Liana Wen: First, it’s important to develop healthy habits early. Health is not just about avoiding disease. It’s also about your overall physical and emotional health.

Things teens and people in their 20s can start paying attention to include physical activity, nutrition, and substance use. Paying attention to these issues will help you feel better in the short term, but will also benefit your heart in the long term.

Everyone should aim to do at least 150 minutes of moderate to vigorous intensity exercise per week. This doesn’t have to be a hassle. The more physical activity becomes an enjoyable part of daily life, the more likely it is to continue for years.

Now is the time to find a sport that you enjoy. If you can find community through physical activity, that’s an added plus. Is there a running group, rock climbing club, or swimming group you can join? How about a volleyball, soccer, or frisbee league? If you find something you enjoy doing, you’re more likely to stick with it.

This is also the time to start eating healthy. This includes planning nutritious meals and aiming to consume more whole foods such as fruits, vegetables, whole grains, milk, fish, and meat. Other dietary habits to strive for include reducing your intake of ultra-processed “junk food” and avoiding eating right before bed.

Young people also need to be careful about drug use. According to the Centers for Disease Control and Prevention, smokers are two to four times more likely to develop heart disease and stroke than nonsmokers.

Excessive alcohol consumption also has a negative effect on the heart. People should follow the Federal Dietary Guidelines for Americans, which recommend no more than one alcoholic drink per day for women and two for men on drinking days. And be careful when using cannabis. Recent studies have linked regular marijuana use to increased rates of heart attacks, strokes, and heart failure.

In addition to developing good habits early, young people should keep in mind that the damage to their bodies from unhealthy choices can carry over for years to come. This is another reason why it’s good to establish heart-healthy habits early.

CNN: What about people in their 30s and 40s? What cardiovascular health habits should you pay most attention to?

Wen: You should maintain a healthy diet and be aware of the risks associated with smoking and excessive alcohol. Regarding exercise, I would like to point out a recent study that found that people who work at a desk have a 34% higher risk of dying from cardiovascular disease compared to people who do not work primarily sedentary. Everyone should follow exercise guidelines. People who spend a lot of time sitting at work should be especially careful to stand up frequently during the day.

This is also the time to think about two additional factors: stress and sleep. Many studies have shown that high levels of stress increase blood pressure and increase the risk of stroke and heart attack. Stress is a normal human response that we all experience, but sustained high levels of stress can cause problems. Be aware of the symptoms of increased stress and be aware of what works to reduce stress in your life.

In line with this, research has also shown that sleep is important for cardiovascular health. In fact, some research shows that sleep may be just as important as diet and physical activity. For example, people who sleep less than seven hours a night have a higher prevalence of obesity, diabetes, and hypertension, all of which are significant risk factors for heart disease. People with irregular sleep patterns also appear to be at higher risk for cardiovascular disease.

There are several strategies that can help you achieve better sleep, such as establishing a regular bedtime routine and eliminating blue light before bed. Cutting down on alcohol can also help.

Finally, many people in this age group may be busy with a variety of responsibilities, such as raising children, working, and caring for elderly family members. Don’t miss your annual physical exam. This is a way to identify if you have a chronic condition that may increase your chances of heart disease.

CNN: Let’s talk about the ’50s and ’60s. What are the key strategies for this age group?

Wen: The prevalence of chronic diseases, including cardiovascular diseases, increases with age. Many people in this age group have been diagnosed with cardiovascular disease and major risk factors such as high blood pressure, diabetes, high cholesterol, and obesity.

Proper management of these conditions reduces the incidence of stroke and heart attack. You must take your medicine exactly as prescribed. Continue regular check-ups to ensure your chronic disease is optimally managed. It may be helpful to keep a diary. For example, record your blood pressure and blood sugar levels and show your diary to your health care provider so they can adjust your medication dosage.

Many of these symptoms can be improved with lifestyle changes. It’s never too late to start exercising, improve your diet, or reduce your drug use. Those who start physical activity from scratch should know that even those who go from not exercising at all to exercising a little can significantly improve their cardiovascular health. And those who quit smoking, even late in life, can reverse some negative effects. People who want to deal with smoking, drinking, or other substance use should talk to their doctor. Various tools exist to help them, including medication and counseling.

CNN: So what about people in their 70s, 80s, 90s and beyond?

Wen: There are certainly ways to improve your heart health at this age. All of the above applies, with some modifications. For example, some people may have physical limitations, but with some adjustments they can still exercise. Some people may need to see their doctor more frequently depending on their medical condition. And everyone should be on the lookout for signs of an emergency such as a heart attack or stroke, and don’t hesitate to seek medical attention.

I would like to add one more thing. While this is true for people of all ages, older adults can face some challenges with social connections, an often overlooked factor that determines heart health. Loneliness is prevalent in the United States and around the world, and is associated with many negative health outcomes, including poor cardiovascular health and premature death.

People of all ages need to consider that social connections are important not only for improving relationships and mental health, but also for improving physical health. Even seemingly small changes can make a big difference, especially if it’s a habit that’s been going on for decades.