Your heart also has an age. Here are 7 ways to stay young.

If you’re reading this, it’s safe to say that you’re not only interested in learning more about heart health, but also how to keep your heart in good shape for years to come.

Everyone is different, but there is an idea that there is an age in the mind. It doesn’t necessarily have to do with chronological age.

“Heart age” refers to an individual’s level of risk of having a stroke or heart attack. Heart age is generally influenced by factors such as chronological age, blood pressure, cholesterol levels, and lifestyle habits.

“of [New York City Health Department’s] The Heart Age Calculator is a tool that helps you understand your risk of cardiovascular events by evaluating known cardiac risk factors and estimating a person’s risk compared to a defined healthy range.” says Dr. Joy Gelbman, a cardiologist at Weill Cornell Medicine. “If the heart age is older than the person’s current age, it indicates a higher modifiable risk of cardiac events,” she said.

by National Institute on Aging, signs that your heart may be aging include chest pain, lightheadedness, fatigue, headaches, and confusion during physical activity. If you are experiencing any of these symptoms, be sure to consult a cardiologist to ensure that your heart is functioning normally.

However, there are ways to turn back the clock on heart age through lifestyle changes and preventive measures that can be taken at any stage of life. According to cardiologists, here’s how to keep your heart young.

First and foremost, you need to pay attention to low-density lipoprotein cholesterol, or LDL cholesterol.

according to Dr. Norman LeporeThe higher your risk, the lower your LDL cholesterol (or “bad cholesterol”) needs to be, according to the Los Angeles-based cardiologist.

“For most people, LDL levels below 100 mg/dl are considered desirable. [milligrams per deciliter] This is to prevent heart attacks and strokes,” Lepore said. “However, for patients with known heart disease, we currently recommend that LDL cholesterol levels be below 70 mg/dl.”

Not sure what your LDL cholesterol level is? Next time you go to the doctor, ask for a coronary artery calcium scan to find out. This type of blood test is also fairly standard for routine physical examinations.

The American Heart Association recommends getting at least 150 minutes of exercise per week. “This includes aerobic and weight-bearing exercises such as using light dumbbells, walking, and swimming,” says Lepore.

Dr. Nikki BartThe heart failure and heart transplant cardiologist noted that exercise can lower blood pressure, improve cholesterol and help maintain a healthy weight.

All types of movement are healthy, including walking, dancing, cleaning, and gardening. Need some motivation? Find a training buddy. This helps keep you accountable and even provides an opportunity to catch up with friends at the same time.

Whether you’re constantly stressed out with a never-ending to-do list at work or at home, you’ll want to find ways to manage your stress levels for the benefit of your heart health. According to the American Heart Association, chronic stress can cause high blood pressure, which can increase your risk of heart attack and stroke.

Don’t know where to start? Exercise, meditation, and breathing exercises are proven to help reduce stress levels and increase endorphins. To address these and other major stressors in your life (such as those related to finances or caregiving), it may be worth seeing a therapist. A mental health professional can give you tools to manage your anxiety.

That’s not to say you can’t have your cake and eat it, but you should also fill most of your diet with lean protein, fruits, and vegetables.

“A Mediterranean diet that includes a balance of fatty fish, nuts, and legumes has been shown to be beneficial,” says Burt. “Another good rule of thumb he uses is to ‘rainbow your plate’ with a diet rich in fresh fruits and vegetables rich in antioxidants.”

Additionally, Dr. Elizabeth Clodus, founder and chief medical officer of Step One Foods, and a board-certified cardiologist, recommends getting enough natural fiber, omega-3 fatty acids, antioxidants, and plant sterols. Recommended. These are found in foods such as nuts, fish, yogurt, fruits, and vegetables (among others).

Smoking or vaping can have negative effects on your heart health as well as your lungs because you’re inhaling chemicals.

“Many of these constrict blood vessels and cause inflammation, which can affect blood pressure and heart rate,” Krodas says.

Although it may not seem like it at the moment, the effects of smoking will always increase. If you find it difficult to quit, here are some options: Resources and other types of help available Through the Centers for Disease Control and Prevention.

Most adults can benefit from getting 7 to 9 hours of sleep each night. Sleep not only helps your memory and growth, but it can also help reduce your risk of diseases that can negatively affect your heart.

According to Dr. Naga Pannala, a cardiologist at archwell healthgetting enough sleep has been shown to reduce the risk of obesity and high blood pressure, which are risk factors for poor heart health.

People who have trouble sleeping should consult a sleep specialist to determine the root cause and come up with viable treatment options.

While there are certain factors that can be actively changed to prevent heart failure (such as weight, blood pressure, and cholesterol), there are also some “unchangeable” factors based on genetics.

“If you have a first-degree relative (such as a parent or sibling) who had a heart attack when you were young, your risk of having the same thing happen to you increases,” says Burt. “It’s good to know this in advance so you can take additional steps to prevent this, such as seeing your cardiologist early for screening.”