Heart health is a topic of great importance to many individuals. One aspect of heart health that has gained attention is the concept of "heart age." This refers to the level of risk an individual has for a stroke or heart attack, which may not always correlate with their actual age. Factors such as chronological age, blood pressure, cholesterol levels, and lifestyle habits all contribute to determining heart age.
To help people understand their risk of a cardiovascular event, the New York City Health Department has developed a Heart Age Calculator. This tool assesses known cardiac risk factors and compares them to a defined healthy range, providing an estimate of a person's risk compared to their actual age. If the heart age is older than a person's current age, it indicates an elevated modifiable risk for a cardiac event.
Signs that your heart may be aging include chest pain during physical activity, lightheadedness, fatigue, headaches, and confusion. If you experience any of these symptoms, it is important to consult with a cardiologist to ensure your heart function is healthy.
There are several lifestyle changes and preventive measures that can help turn back the clock on heart age. Lowering LDL cholesterol, engaging in regular exercise, reducing stress levels, eating nutritious foods, quitting smoking and vaping, getting enough sleep, and understanding your genetics are all strategies recommended by cardiologists to maintain a healthy heart age.
For example, keeping LDL cholesterol levels below 100 mg/dl is recommended for most people, and below 70 mg/dl for those with known heart disease. Regular exercise, such as 150 minutes per week of aerobic and weight-bearing activities, can help improve blood pressure, cholesterol, and weight. Managing stress through exercise, meditation, and breathing exercises is also beneficial. Eating a diet rich in lean protein, fruits, vegetables, and whole foods, like the Mediterranean diet, is recommended. Quitting smoking and vaping is essential for heart health, as is getting enough sleep.
Lastly, understanding your genetic predispositions can help identify additional steps to prevent heart failure, especially if you have a first-degree relative who has experienced a heart attack at a young age.
In conclusion, maintaining a healthy heart age involves a combination of lifestyle changes and preventive measures. By implementing these strategies, individuals can improve their heart health and reduce the risk of cardiovascular events.