Did you know that heart disease is the leading cause of death for men and women in the United States? With the prevalence of added sugar and processed foods in our diet, Americans are at incredibly high risk of developing cardiovascular health issues, especially as they age.
“By the time you’ve reached 50 years old, your heart has beaten approximately 1.75 billion times! As we age, that powerhouse muscle can easily have trouble keeping that rhythm going or responding to changes like stress or physical activity,” says Melissa Segroves, Noom Coach, BSN, RN, “In addition, the vessels and arteries leading to and from our hearts can also show wear and tear, becoming less elastic and adaptable. Together, these changes could make it harder for your heart muscle to pump blood through the body and increase blood pressure.” High blood pressure forces the heart to work harder which can also increase wear and tear, and can lead to increased risk of things like damaged kidneys and brain, alongside the risks of stroke and kidney disease.
Leading a healthy diet and lifestyle are two things that will greatly reduce your risk of heart-related health problems. Consistency is key when it comes to leading a balanced, healthy lifestyle, exercising regularly, eating balanced meals, and making time to unwind regularly are incredibly helpful and will reflect in the way you feel. Building habits makes it easier to keep up this consistency.
Getting active each day is one of the best things you can do everyday for your cardiovascular health. You may think that this has to look like grueling workouts, but even moderate-intensity movement is incredibly beneficial for your heart. One of the best and simplest forms of activity you can do each day is walking! “If exercise is new to you, start with 10-minute walks during the day. Any movement reduces stress hormones, lowers blood pressure, supports weight management, improves both memory and sleep, and keeps your heart muscle powerful and efficient, so it can keep working for you; that's quite a return on investment.” According to The Heart Foundation, walking for 30 minutes or more each day can lower your risk of heart disease by 30%, and Type 2 diabetes by 40%.
As you age, your diet is also an important tool when keeping your heart health in mind. One of the best things you can eat for your health is leafy greens. “They’re a great source of Vitamin K, which helps protect your arteries and promote proper blood clotting. When paired with a healthy fat (like olive oil), you can enhance how much Vitamin K you absorb from these veggies,” Says Samantha McKinney, a registered dietitian at Life Time. Making sure to eat a balanced diet rich in a variety of vegetables, as well as walking everyday, are two ways you can invest in your long term heart health and feel your best as you age.
