Heart disease is the leading cause of death in the United States for people of any gender. Unfortunately, some risk factors are beyond your control, including genetics, age, gender, and race. As we age, the risk increases—men age 45 and older and women age 55 and older face a higher likelihood of developing heart disease.
The good news? There are many proven ways to reduce your risk of heart disease as you age. By making healthy lifestyle choices and staying proactive with preventive care, you can protect your heart and improve your overall well-being.
What is Heart Disease?
There’s often a misconception that heart disease is a single condition. In reality, heart disease is an umbrella term that refers to several conditions affecting the heart, including coronary artery disease, arrhythmias (irregular heart rhythms), congenital heart defects, and heart valve disease. Simply put, heart disease includes any condition that impacts the heart’s ability to function properly.
Coronary Artery Disease (CAD)
Coronary artery disease is the most common form of heart disease in the U.S. It occurs when plaque builds up inside the arteries, causing them to narrow or become blocked—often due to high cholesterol levels. This buildup restricts blood flow and can lead to heart attacks or strokes.
Common symptoms may include shortness of breath, chest discomfort or pressure, fatigue, and nausea.
Despite how serious CAD is, up to 80 percent of premature heart attacks and strokes related to coronary heart disease are preventable through lifestyle changes and proper medical care.
Protecting Your Aging Heart
Just like the rest of your body, your heart and cardiovascular system change with age. Even a healthy heart experiences natural aging effects, including:
· Slower heart rate
· Stiffening and thickening of heart valves
· Thickened capillary walls
· Reduced flexibility of the aorta
· Slower filling of the heart between beats
When these natural changes are combined with risk factors such as high blood pressure, high cholesterol, diabetes, obesity, or smoking, your risk for heart failure and cardiovascular disease increases significantly.
Ways to Reduce Your Risk of Heart Disease
While aging is unavoidable, heart disease is often preventable. You can lower your risk by taking the following steps:
Eat a Heart-Healthy Diet
A heart-healthy diet plays a critical role in cardiovascular health. Limit saturated fats, trans fats, and sodium, which are commonly found in red meat, full-fat dairy products, fried foods, and baked goods. These fats can raise LDL (“bad”) cholesterol levels and increase plaque buildup in the arteries.
Too much salt causes your body to retain fluid, leading to high blood pressure, which strains your heart, blood vessels, and kidneys. Focus on fruits, vegetables, whole grains, lean proteins, and high-fiber foods to support long-term heart health.
Stay Physically Active
Regular physical activity is one of the most effective ways to strengthen your heart as you age. Exercise helps you maintain a healthy weight, control blood sugar, reduce stress, and improve circulation. Getting your heart rate up builds cardiovascular endurance and strengthens heart muscle over time. Even moderate activities like walking, swimming, or biking can make a big difference.
Quit Smoking
Smoking is one of the biggest risk factors for heart disease. Tobacco use causes plaque buildup in blood vessels, thickens the blood, and increases the likelihood of dangerous clots. These effects can lead to heart attacks, strokes, and other serious cardiovascular complications.
It’s never too late to quit. Even quitting later in life can dramatically lower your risk of heart disease. Smoking remains the leading cause of preventable death in the U.S.
A Link Between Your Heart and Oral Health
Many people don’t realize that oral health and heart health are closely connected. Research shows that poor dental health can increase your risk of heart disease.
Practice Good Dental Hygiene
Conditions like gum disease (periodontal disease) can allow bacteria to enter the bloodstream, potentially causing inflammation, blood clots, and damage to heart valves.
Protect your heart by:
· Brushing your teeth twice a day
· Flossing regularly
· Scheduling routine dental cleanings
Control Your Cardiovascular Risk
In addition to healthy habits, managing underlying health conditions is essential for preventing heart disease. Stay current with routine doctor visits, physical and wellness exams, and recommended screenings.
Monitor Your Blood Pressure
High blood pressure often has no noticeable symptoms, yet it is a major cause of heart attacks and strokes. Regularly checking your blood pressure and knowing your numbers allows you to make lifestyle changes or start treatment early if needed.
Know Your Cholesterol Levels
High cholesterol is a key contributor to heart disease. Regular blood lipid tests help you understand your risk and take action early. Cholesterol can often be managed through diet, exercise, and sometimes medication—especially as cholesterol levels may rise with age, stress, or illness.
Control Your Blood Sugar
People with diabetes face a significantly higher risk of heart disease. Elevated blood sugar damages blood vessels and nerves that control the heart, increasing the likelihood of blockages and cardiovascular complications. If you have diabetes, careful management is essential. If not, routine glucose checks during primary care visits help catch issues early.
Keep Your Heart Healthy With Prevention
No matter your age—25 or 65—your daily habits have a powerful impact on your heart health. While aging increases risk, prevention and early intervention can help you stay healthy for years to come. Focus on the factors you can control and partner with a trusted provider.
Schedule an appointment with a VIPcare primary care physician today to discuss your heart health and preventive care options. Prevention is the key to a longer, healthier, and happier life.
