How to keep your heart healthy at every age

Older adults should stay physically active and follow healthy lifestyle recommendations.

Did you know that one person dies from heart disease every 33 seconds, according to the Centers for Disease Control and Prevention? Heart disease is the leading cause of death for men and women in the United States, with more than 700,000 reported cases in 2022.

Heart disease refers to several heart conditions, including coronary artery disease, heart attack and heart failure. Our risk of heart disease increases as we age, which is why it's important to know how to keep your heart healthy at any age. No matter your age, there are ways to reduce your risk of heart disease and keep this vital organ functioning at its best.

Lay the foundation for a heart-healthy lifestyle

A 2022 Circulation study found that most American children and teens scored poorly for overall heart health. The study also found that heart health decreased significantly with age. Parents can help their children lay the foundation for good heart health by establishing healthy habits early.

Children and adolescents between the ages of 6 and 17 should get at least 60 minutes of moderate-to-vigorous physical activity a day, according to the Physical Activity Guidelines for Americans. This should include aerobic and muscle- and bone-strengthening exercises such as jumping, bike riding, running, walking, climbing or swimming.

Diet also plays an important role in heart health. American children and adolescents eat more saturated fat than those in most other developed countries. The most common sources of saturated fat in the American diet is red meat and dairy. The American Heart Association recommends that children and adolescents between ages 4 and 18 limit their total fat intake to 25% to 35% of their daily calories, with most fats coming from polyunsaturated and monounsaturated sources, such as fish and nuts.

Children should also be warned about the dangers of smoking as it relates to heart disease. Youth are more likely to use tobacco products if they see their parents or other people their age using them. They may also feel pressured to smoke or use tobacco products to fit in. Vaping has been increasing and is not a safe alternative to smoking. Teaching children about the health risks can help them understand why they should not use these products.

How younger adults can improve heart health

A 2023 study in the Journal of the American Medical Association reports that diabetes and obesity increased among young adults from 2009 to March 2020. Both are risk factors for heart disease. Maintaining healthy eating habits can help reduce the risk of developing or worsening these conditions.

Younger adults — those ages 20 to 44 — should get 150 minutes of moderate-intensity physical activity each week, or an equivalent combination of moderate- and vigorous-intensity activity. This can be broken down into 30 minutes a day, five days a week.

It's also important to stay on top of annual physicals and health screenings. Recommendations for how often to get a routine checkup vary depending on several factors, such as your age, current health status and risk factors. Heart disease can be genetic, so you may need more frequent checkups if you have a family history. Generally, you should get a checkup once every three years if you are younger than 50 and in good health. After you turn 50, you should get a checkup annually.

If you're under age 40 and do not have risk factors for heart disease, you should get your blood pressure checked periodically, but at least every three to five years. If you have a high risk of heart disease or high blood pressure, you should get it checked more often. If you're older than 40, it's recommended that you check your blood pressure at least once a year.

If you smoke, quitting can reduce your risk of heart disease.

Heart-healthy tips for older adults

Adults 65 and older are more likely to get heart disease than younger people, so it is especially important for them to make heart-healthy choices. Physical activity remains important as we age, and the Physical Activity Guidelines for Americans recommend at least 150 minutes of physical activity each week for older adults as well. As much as possible, avoid being sedentary. Social isolation and loneliness can increase your risk of heart disease, so being socially active is key, especially as you get older.

Following a heart-healthy diet and maintaining a healthy weight are also important for older adults. A healthy diet combined with physical activity can help you manage your weight. You should also make sure to manage any health conditions such as diabetes, high blood pressure or high cholesterol. Any medications you've been prescribed should be taken as directed. Be sure to visit your doctor for regular checkups, depending on the status of your health.

Most heart disease is preventable, and there are many steps you can take to reduce your risk. Talk to your doctor about how to keep your heart healthy.