How to keep your heart healthy in the twenties and thirties and beyond

Your heart is with you at every moment of your life – but the way you care about it should not look as it is in 25 as you do in 65 The main cause of death in the United StatesAnd increase the risk of heart health with age. But the good news is that a lot of harm can be prevented with the right habits and time offers.

Here is evidence of time, with visions of cardiologist, to protect your heart from young adulthood during your golden years.

The health of your heart may be the farthest thing about your mind in the twenties. It is the right time to build habits that will support your heart for years to come. These healthy habits of the heart include obtaining enough physical activity daily, resignation from smoking or evaporation, focusing on eating a plant -based diet, and getting seven to nine hours of sleep every night.

“These basics pay the health of the heart and the brain in the long run,” he says.

By the early twenties of the last century, the heart reached its size and ability alike, says Bhaterea. The cardiac product – how many pump blood in the minute – is strong, and the heart muscle is very effective. but research He explains that even by this age, oily lines and cholesterol deposits (called paintings) in the arteries can form, especially if you smoke or eat a bad diet or have a family history of heart disease.

This is why this is the time to start thinking about the offers, says Dr. Depac Talraga, the clinical president of heart disease in Sentara for heart disease in Virginia.

He says: “Blood pressure should be examined from the age of 18, with follow -up every three to five years if it is normal, or annually if it is high,” he says. “The cholesterol test should start at the age of twenty if there are risk factors, and the early identification of abnormal blood sugar is essential as well.”

Often the thirties of life are for career construction, paternity, motherhood and financial stress. Although your heart is still strong and flexible, this nodes are when accurate changes often begin to appear.

“Chronic stress, anxiety, depression and poor sleep pushes blood pressure and infections and is associated with the risks of the upper heart attack,” says Bahatharia. “The function strain alone has about 30 % of the risk of coronary heart disease.”

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Dr. Lars Sondargard, chief medical official and deputy head of the heart department in Abbott, says that exercise in the thirties of life is especially important. “Even moderate exercises, such as walking for up to 20 minutes a day, can significantly improve the health of a person,” he says.

Sondergaard adds that sleep is vital as well. Deep sleep not only reduces inflammation, but also supports emotional organization, allowing you to deal better with the stress of life. The social relationship can also play a protective role as well; Strong social networks are associated with low stress levels and longer.

The tests remain important. Talreja highlights that stress can indirectly worsen cardiovascular health by encouraging unhealthy habits – such as excessive eating, pin, and alcohol use – to some extent, largely routine tests are very important. Blood pressure, cholesterol, and metabolic signs should be monitored, and lifestyle interventions should be strengthened.

By middle -aged, you may not have any noticeable symptoms, but precise changes in blood pressure, cholesterol or glucose can predict the heart problems in the future.

“The age of forty is when the silent risks begin on the surface, so this is the nodes that go beyond” feeling satisfied “and start measuring what matters.” “Blood pressure, cholesterol and blood sugar remain the basis, but think about an advanced examination” if you have a family history of cardiovascular problems. Consult your doctor if your risk is unclear.

For those with a higher risk, coronary calcium examination or coronary vessel CT photography can reveal the early plaque before the symptoms appear, he adds.

Monitoring your cholesterol levels is still very important during this decade. “The most important measure of cholesterol is LDL, also known as bad cholesterol, followed by a non -HDL cholester “Even if the HDL is high, the LDL is high that increases the risk of heart disease and stroke and should be reduced.”

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Routine monitoring – annual blood pressure checks, regular fat panels, glucose control – early on, and the implementation of lifestyle changes or other interventions before the evolution of the serious disease can protect your heart.

Micro -warning signs can appear in the 1940s. Fatigue, shortness of breath during activity, calf pain with walking, or unusual intolerance may indicate all cardiovascular problems.

Dr. Surrehari S. Naido, director of cardiac catheterization laboratories and hypertrophic myocardium program at Westemster Medical Center, most people assume that they are without symptoms because they do not feel chest pain or a clear breathing deficiency – but often because they stopped pushing themselves.

“Attention to how your body responds during the effort is essential.”

At this stage, hormonal changes begin to reshape cardiovascular risk.

For women, menopause often leads to LDL cholesterol increasesHigh blood pressure, transformations in the distribution of fats from hips and thighs to the abdomen. Men suffer from a decrease in the gradual testosterone hormoneWhich can increase the risk of metabolic syndrome and diabetes.

“We traditionally thought that estrogen loss removes the effects of preventive fats, but hormone replacement experiences showed that this is more complicated than he had once believed,” says Talreja.

“For this reason, hormone therapy is not recommended to prevent cardiovascular disease and should be taken into account only for the symptoms of acute bowl.”

Read more: Why does menopause always include a diet?

The replacement of testosterone in men is not recommended for initial protection due to potential risks. Instead, Berger recommends focusing on maintaining a healthy lifestyle of the heart and routine shows to determine early disease during this time.

He says: “Healthy habits, especially diet and exercise – air activity and strength training – support the balance of the best hormone and heart health.”

By the time you reach the 1960s, your heart has worked hard for decades, and the changes that have started early in life can become more clear. The heart muscle may be a little thick, and the arteries are likely to be strict, which may raise blood pressure. For women, the preventive effects of estrogen after menopause, which is why women and blood vessels increase for women by this nodes.

Because of these factors, many people already carry cardiovascular diagnoses: high blood pressure, high cholesterol or type 2 diabetes. In these cases, the focus is transmitted from prevention alone to accurate management of current conditions.

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“Even people with risk factors or those with a strong family history, pre -emptive management is the key to avoiding disease,” says Berger. “We need to be aggressive with primary protection (before the development of the disease) to avoid the development of the disease and the need for secondary prevention (after the heart event).”

Commitment to medications, cardiac rehabilitation after heart attacks or strokes, and vaccines to prevent infection that is strictly stressed on the heart is critical. This is the time to get to know the silent disease, Naido says.

“The heart valve problems often begin quietly,” he says. “Stay on alert, share any changes with your doctor, and work together to determine if the echocardiogram is suitable for you.”

By the time when you reached the seventies, the heart was pumping without stopping More than 2.5 billion beats. Even if you take care of it, the changes associated with age become more clear in this contract. Some transformations are natural parts of aging, while others reflect the risks of the accumulated cardiovascular and blood vessels.

Reduced pumping efficiency, arteries are less flexible, and valves often appear significant erosion, and irregular rhythms are more frequent.

In the seventies of the last and older century, the health of the heart becomes about the quality of life like prevention.

“The old age is no longer a single uniform story,” Baathcharide says. “Often those who have maintained healthy habits and are more like people in the fifties or sixties. For others, simplifying medications, stinging safe blood pressure and glucose targets, avoiding falling or drug reactions.”

Berger says that maintaining activity, eating well, and eating medications as prescribed is still necessary. He adds: He adds that it is equally important, making sure that your sponsorship coordinator is well. Focus on movement, safety and activities that bring happiness, because emotional well -being directly supports the health of the heart.

Joint decisions with family teams and care helps ensure medical care compatible with personal goals, especially with the accumulation of complex conditions. At this stage, the goal is independence and the quality of life: using the lowest and most effective interventions to keep people strong, stable and connected to the things they appreciate more.