Your heart is a vital organ that helps pump blood throughout the body to deliver oxygen and nutrients to organs and muscles. It is the centre of the circulatory system that regulates heart rate and rhythm and also manages blood flow and blood pressure levels.
However, how your heart functions may change with age. According to the National Institute of Aging, as you get older, your heart fails to beat as fast during physical activity or times of stress as earlier. Ageing can also thicken the heart wall, decreasing the capacity of the heart's chambers to hold blood and increasing the risk of atrial fibrillation and many other heart conditions. Therefore, it is important to note that how you care for your heart may also change as you age.
Ahead of World Heart Day 2024, OnlyMyHealth spoke to Dr Prateek Chaudhary, Senior Consultant - Interventional Cardiology at Asian Hospital, Faridabad, to understand the possible changes to expect and how one can protect their heart as they age.
How Caring For Your Heart Health Changes With Age![]()
As per the National Institute of Aging, as you age, your heart and blood vessels undergo changes that can increase your risk of heart disease. This is why caring for your heart can also change according to your heart's condition.
Dr Chaudhary said, "In your 20s and 30s, focus on building a strong foundation with exercise and a balanced diet. In your 40s and 50s, shift to managing risk factors like high blood pressure and cholesterol. For those 60 and older, prioritise managing chronic conditions, adjusting medications, and maintaining safe, low-impact exercise to address age-related health challenges."
Managing Heart Health In 30s
Many people think that they're at a lower risk of heart disease when they are younger, which is true to some extent. However, it does not mean that you should stop worrying about your heart health and overlook the risks, if any.
The American Heart Association (AHA) points out that having a family member or a relative with heart disease can increase your risk of developing a heart disease—more so if the relative is a parent or sibling.
For someone in their 30s, stress is another risk factor, according to Dr Chaudhary. He says that during this time, duties frequently expand, contributing to increased stress levels. This is why stress management practices such as yoga and meditation are essential for heart health.
Additionally, regular aerobic activity, along with a diet high in fruits, vegetables, and whole grains, can help manage weight and blood pressure, whereas routine health checks are becoming increasingly vital for monitoring cholesterol levels and detecting any problems early on.
How To Manage To Your Heart Health In Your 40s![]()
The 40s is also an age when people tend to become so preoccupied with their work and busy schedules that they stop paying attention to their physical health.
Dr Chaudhary listed some of the common risk factors that impact heart health in people in their 40s:
- Prolonged sitting is frequently dubbed "the new smoking.”
- Weight gain
- Stress
- Diabetes
- High blood pressure
- High cholesterol
- Family history of early heart attack
How to tackle:
- Take a break every hour, whether working or watching television, to stand up and move about.
- Follow a balanced diet and get regular exercise to maintain your weight.
- Prioritise home-cooked meals
- Avoid "self-medicating" when you are stressed.
Essential Lifestyle Changes In Your 50s![]()
People should continue taking proper care of their hearts as they enter their 50s and beyond.
Dr Chaudhary recommended continuing to make wise lifestyle choices. He emphasised appropriate diet and exercise and advised consulting with a healthcare provider if one notices any unusual symptoms.
“Not every cardiac issue begins with chest discomfort,” he noted, adding that fatigue, leg cramps, and nausea can all be warning signs. For males, problems obtaining or sustaining an erection may indicate arterial damage that is limiting blood flow—and if it occurs in your genitals, it may also occur in your heart. Don't ignore sleep issues, including fatigue, insomnia, or snoring. Get to know about the symptoms of a heart attack and stroke.
Prompt reaction and treatment can save your own life, your partner's, or someone you know.
Heart Health In 60s And Beyond
More specialised therapies are recommended for people in their 60s and beyond, said Dr Chaudhary.
He highlighted the need for cardiovascular screenings at regular intervals to evaluate heart health, including blood pressure and cholesterol levels. Personalised medication management helps to treat chronic illnesses such as hypertension and diabetes, lowering the risk of heart disease. Exercise programs that focus on low-impact exercises and strength training are essential for preserving cardiovascular health and avoiding falls. Nutritional advice can help you maintain a heart-healthy diet rich in key nutrients.
Adults 65 and older should get a high-dose flu shot each year to stay protected, the doctor added. In addition, healthy adults 65 and older, along with those aged 19-64 with conditions like smoking, chronic lung or heart disease, leukaemia, lymphoma, or alcoholism, should receive the pneumococcal vaccine.
Adults should also get a tetanus and diphtheria (Td or Tdap) booster every 10 years, or sooner if they experience a severe wound or burn, Dr Chaudhary concluded.