Every aspect of your body, notably your heart, can be affected by your age.

The longer you live, the greater your risk of developing heart disease or having a heart attack. At the age of 60, heart disease affects around 20% of males and 10% of women in the population. By the age of 80, those percentages had risen to 32 percent of men and almost 19 percent of females.

Putting off thinking about your heart health until your 70s or 80s may put you at risk of developing heart disease. While you become older, your heart grows stiffer and doesn't beat as swiftly as it used to when you're doing physical activity. The arteries that transport blood from your heart to the rest of your body become stiffer as well, which may cause your blood pressure to rise.

Daniel Forman, MD, chief of the Section of Geriatric Cardiology at the University of Pittsburgh Department of Medicine, believes that time is of the essence if you want to do something to aid your cardiovascular system.

According to him, "in your 50s and 60s, you have an opportunity to keep your heart as healthy as possible, which will allow it to have a much longer trajectory."

Some factors, such as the following, increase your risk of developing heart disease:

High blood pressure that cannot be regulated
High cholesterol is associated with diabetes.
Excess weight as a result of smoking

"A large number of these risk factors are reversible. As a result, we may truly alter people's perspectives "According to John Dodson, MD, MPH, head of the Geriatric Cardiology Program at NYU Langone Medical Center. "I believe that prevention is an extremely essential notion for people of all ages."

A few minor adjustments to your everyday routine might have a significant impact on your cardiovascular health.

Embrace the prevailing tide

There is no single diet that can miraculously protect your heart from illness, but there are a few techniques that can assist.

In Forman's opinion, "moderation is actually an important aspect."

Consume a variety of fiber-rich fruits, vegetables, and whole grains in moderation.

Concentrate on healthy fats, such as those found in olive oil, seafood, and avocado.

Sugar and cholesterol should be kept to a minimum.

Desserts, red meat, and fried meals should all be avoided since they contain dangerous saturated fats.

You may find pre-designed diets that are high in heart-healthy omega-3 fatty acids, such as the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, which are also available online.

"There is a mountain of evidence that people who consume diets like that tend to have better and longer lives," Forman explains.

Every individual should be aware of their blood pressure, cholesterol level, and body mass index.

Director of the NYU Langone Geriatric Cardiology Program, Dr. John Dodson (MD, MPH).

Make Use of Your Body

Exercising is beneficial to one's health. Aerobic exercise increases the efficiency with which your heart pumps blood. It also helps you lose weight, which means your heart doesn't have to work as hard to pump blood throughout your body.

The American Heart Association recommends that you engage in 150 minutes of moderate-intensity aerobic exercise each week.

Whether you choose to walk, row, cycle, or swim, make sure the exercise is something you love doing so that you will persist with it.

If 150 minutes of exercise each week is too much for you, do what you can to get some activity.

"Spend 30 minutes three times a week on this activity. Something is preferable to nothing in this case "Dodson expresses himself.

Aerobic exercise is extremely beneficial to the health of your heart and blood vessels. However, as you grow older, it becomes increasingly vital to incorporate two sets of muscle building exercises into your weekly routine.

When you become older, your muscles begin to atrophy, explains Forman. "This is a natural process." "Strength training is a good approach to keep your muscles in good shape. As a bonus, increased strength will make it easier to engage in aerobic activity."

The mix of nutrition and exercise will also assist you in maintaining a healthy body mass index (BMI) throughout your life. The larger your body mass index (BMI), the greater your risk of heart disease.

Getting Rid of Stress

Chronic, day-to-day stress is harmful to your heart's health. It causes arteries to constrict, blood pressure to rise, and heart disease to become more likely. Whatever you need to do to manage your stress will suffice. Just make sure it's not poisonous.

Consider taking a stroll instead of grabbing for comfort food or drink.
Meditate.
A nice chuckle may be had while viewing a movie.
Put your trust in a professional counselor or a trustworthy friend.
Make sure you get adequate sleep as well.

In Dodson's opinion, "sleep and stress are intimately associated."

According to him, before bedtime, you should clear your thoughts by shutting off all of your electronics and reading a book.

Buttin' It Up

When it comes to your heart, smoking is one of the worst habits you can have. Tobacco smoke contains substances that are harmful to your heart and your blood vessels. This increases your risk of developing heart disease. It's never too late to make a change.

In Forman's opinion, "there have been studies that demonstrate if you stop smoking in your 50s or 60s, or even in your 70s or 80s, there are health benefits," he adds.

Understand Your Numbers

Heart and blood vessel abnormalities can occur without any warning, and in some cases there are no symptoms to indicate this. Seeing your doctor or cardiologist on a regular basis is therefore quite vital.

If you have any of the following symptoms, call 911 immediately.

Pain in the chest
Weakness
a feeling of being out of breath

It is possible that you will require a stress test or another type of screening for heart disease.

Maintain a close eye on your figures, as well.

As Dodson points out, "everyone should be aware of their blood pressure, cholesterol level, and body mass index."

Depending on the results of these calculations, your doctor may recommend that you get your coronary calcium tested. If you have calcium deposits in your arteries, this will alert them to the fact that you may be suffering from a blood flow restriction to your heart. That is a symptom of coronary artery disease in its early stages.