Cardiovascular Health: Protecting Your Heart for Life

Your heart is the engine that keeps your body running, and taking care of it is one of the most effective ways to extend your lifespan. Heart disease is the #1 cause of death worldwide, but it’s largely preventable with the right lifestyle habits.

Aging naturally affects heart function—arteries can stiffen, blood pressure may rise, and cholesterol levels fluctuate. But small, consistent changes can dramatically lower your risk of heart disease, stroke, and high blood pressure.

How to Keep Your Heart Strong as You Age

Move Your Body Every Day

• Aim for 150+ minutes of exercise per week – A mix of strength training, aerobic exercise, and daily movement is best.
• Zone 2 cardio (low-intensity, long-duration exercise) improves heart efficiency and endurance.
• Strength training lowers blood pressure, improves insulin sensitivity, and supports cardiovascular health.

Eat for Heart Health

• Prioritize healthy fats (olive oil, avocado, fatty fish) while minimizing processed seed oils.
• Eat fiber-rich foods like vegetables, legumes, and whole grains to help regulate cholesterol levels.
• Cut back on excess sugar and refined carbs, which contribute to inflammation and insulin resistance.

Manage Stress and Sleep

• Chronic stress raises blood pressure and increases inflammation, both of which damage the heart.
• Sleep deprivation increases the risk of heart disease by disrupting metabolism and hormonal balance.
• Meditation, deep breathing, and a solid sleep routine are critical for heart health.

Get Regular Heart Health Checkups

• If you’re over 40, ask your doctor about a coronary calcium scan to assess artery health.
• Monitor cholesterol, triglycerides, and blood pressure levels at least once a year.
• Know your family history—genetics play a role, but lifestyle can still help prevent disease.

Your heart is the foundation of longevity. Protect it now, and it will support you for decades to come.