Did you know that your heart beats around 2.5 billion times over the average lifespan? That’s a lot of beats! The heart is one of our hardest working organs. Its responsibilities range from pumping blood to transporting oxygen and nutrients throughout our bodies.
Now, for some of you, it may feel like it’s too early to start thinking about heart health. However, it’s a vital part of our overall health and it works with other systems to help perform important functions.
That calls for special treatment! So let’s dive into how you can care for your heart daily.
Our heart ages with us
As we age, we go through many changes, and that includes changes related to our hearts.
The link between plaque buildup, heartbeat & blood pressure
Have you noticed you’re out of breath faster than you once were during physical activity? This is because your heart isn’t beating as fast as it once did. Why does this happen? Well, with age, the amount of plaque that builds up within our arteries increases. While a small amount of plaque buildup is inevitable, there are some lifestyle and diet choices that can contribute to higher amounts (which we’ll touch on below!).
This buildup slows down blood flow to the heart, ultimately leading to a decline in how fast it can beat. Over time, this can make our blood pressure levels rise and leave us more prone to developing heart disease.
Just like the Grinch, our hearts increase in size
The average healthy adult heart is around the size of a clenched fist. But as we get older, the chambers within the heart can start to increase in size, which makes our hearts larger, too. As the walls of the heart get thicker, the amount of blood that each chamber can hold decreases. This slows down the time it takes for the heart to fill up with blood.
The electrical system that controls the way the heart beats can also change as we age. Valves that control blood flow tend to get stiffer and thicker, which makes it harder for them to open and close to regulate blood flow. This can result in a “leaky heart” that can cause fluid buildup in our lungs, legs, feet, and even our stomachs.
The general theme as we get older is that our hearts work a little differently than they did when we were younger. The good news is that there are ways to strengthen our hearts and even prevent heart disease altogether!
At what age should you start prioritizing heart health?
It’s never too early to begin caring for your heart! That being said, those who are 65 years and older are much more likely to experience a heart attack, stroke, or heart failure. So, practicing heart-healthy habits around this time can be that much more effective.
Factors that impact heart health
Apart from age, there are some other factors that can influence our heart’s wellbeing. This includes some factors that we can alter and others that are beyond our control.
For example, genetics play a role in our heart health. Unfortunately, we don’t have much control over our family history, but learning about conditions that run in your family can help you feel better prepared. This is why starting to support your heart early on can be very beneficial! In other words, knowing your family’s genetics can give you the inside scoop on what may be in store for your heart in the future and how you can prepare to avoid any issues.
On the other hand, factors like smoking, not enough physical activity, and a poor diet are within our control. These lifestyle habits tend to increase our cholesterol and blood pressure levels, which are leading causes of heart disease and stroke. High blood pressure and cholesterol levels damage the lining of our arteries, making them more prone to plaque buildup. This can narrow the arteries that lead to the heart and brain, which is what increases the risk of stroke.
Now that we’ve gone through some potential risk factors for heart health, let’s talk about what we can do to keep it beating strong.
How can we keep the heart healthy?
Our hearts do a lot for us! So, it’s only fair we reciprocate the love and show them a little extra attention. Here are some tips to get you started.
Heart-healthy lifestyle habits
One of the most effective ways to support your heart is by moving your body. Daily physical exercise goes a long way when it comes to improving the health of your heart. This is because physical movement helps to reduce blood pressure levels and as a result, increases blood flow to the heart.
The Heart and Stroke Foundation recommends that adults should get at least 150 minutes of moderate to vigorous-intensity physical exercise per week. That might seem like a large chunk of time, but it doesn’t have to be continuous. You can break this physical activity up into 10-minute sessions throughout the week, whenever you get the chance. Whether it’s playing soccer with your little ones or jogging on the treadmill, try to add a little bit of movement to your day!
Lowering stress in your daily life is another important way to support your heart health. When we’re stressed, our hearts beat faster and work harder to pump blood to all our body parts. This can be helpful in a fight-or-flight scenario, but chronic stress can increase your blood pressure over time or encourage unhealthy stress relief habits like smoking, overeating, or overconsumption of alcohol. In addition to limiting those risk factors, make sure you’re engaging in daily activities that bring a sense of calm, whether that’s breathing exercises, taking a forest walk, a lively dance class, or a paint-by-number. Everyone’s idea of stress relief is different!
Heart-healthy nutrients
Omega-3s
Alongside other whole foods, a heart-healthy diet starts with plenty of omega-3 fatty acids. These fats help lower the amount of low density lipoprotein (LDL) cholesterol or bad cholesterol in your blood. This can ultimately reduce your chances of developing heart disease. Sources of omega-3s include fatty fishes like salmon and mackerel, avocados, or a supplement such as this one.
Vitamin K & fibre
Whole grains and dark leafy green veggies are also very beneficial for your heart. While leafy green vegetables like kale and collard greens contain vitamin K, whole grains are a rich source of fibre. Vitamin K helps to protect the arteries and promote proper blood clotting, and fibre lowers cholesterol levels.
CoQ10
Another nutrient that can help our hearts is coenzyme Q10 (CoQ10). CoQ10 is an antioxidant that’s found naturally within the body and is known to help our mitochondria create adenosine triphosphate (ATP), which is what gives our hearts energy. As one of the most active muscles in the body, the heart needs a steady supply of energy to carry out its important duties. A great place to start is Orange Naturals CoQ10, available in both 100mg and 200mg dosages of ubiquinol, the most active form of CoQ10.
If you’re looking for an all-inclusive daily multivitamin that can also support your heart with everything it needs to thrive, try Cardio Multi. This multivitamin features vitamins A, C, D, E, as well as zinc, and B vitamins. It also includes CoQ10, pomegranate extract, and antioxidants like choline and l-cysteine. If you work in high-pressure environments, are regularly exposed to pollutants, or are simply looking to improve your heart health, this formula can help keep your heart in great shape.
Matters of our heart should never be taken lightly. Taking precautions to support your heart by following healthy daily habits and eating a diet that benefits your heart can help you in the long run. This is your sign to start now, and keep your heart happy, healthy, and strong!
Sources
Heart Disease in Canada
What Happens to Your Heart as You Age?
Heart Health and Aging
How much physical activity do you need?
15 Incredibly Heart-Healthy Foods
Heart Disease and Stroke
