A report published in August 2022 in the Journal of the American College of Cardiology predicts an increase in cardiovascular disease (CVD) rates, such as heart disease, stroke, heart failure, and stroke, over the next three decades.
According to Dr. Marc Sabatine, a cardiologist at Harvard-affiliated Brigham and Women’s Hospital, this increase is partly due to people living longer and having suboptimal heart-healthy habits. “Many older people may have a general knowledge of good heart-healthy behaviors and think they follow them for the most part, but in reality, they could be doing better.”
The good news is that about 80% of heart attacks and strokes can be avoided if the proper preventive measures are taken early, according to Dr. Sabatine. The key is to control Hypertension, high cholesterol, and excess weight, not smoke and follow the “big three” heart-healthy habits: diet, exercise, and sleep.
No surprise there. This advice has long been the basis for excellent health and longevity. But the best way to meet these standards is to change how we think about heart health. “CVD protection is not about short-term fixes, but about making long-term lifestyle changes,” says Dr. Sabatine. “And it’s never too late to act.
Know your numbers
The first step is to know your cholesterol, blood pressure, and blood sugar levels (see your doctor if you don’t know them or haven’t had them checked in a while). High cholesterol and high blood pressure are associated with an increased risk of CVD. High blood sugar can be a sign of diabetes or an increased risk for diabetes, another CVD risk factor.
The guidelines suggest that men should aim for an LDL (deficient) cholesterol level of fewer than 100 milligrams per deciliter (mg/dL), a blood pressure of less than 120/80 millimeters of mercury, and a fasting blood glucose level of less than 100 mg/dL. But these are only recommendations. Your ideal numbers may vary depending on your health status and personal goals, determined in consultation with your physician.
For example, if you already have cardiovascular disease or diabetes, your LDL cholesterol should be below 70 mg/dL. You will probably need to take medication and make lifestyle changes to achieve this goal.
Also, watch your weight. About 30% of American adults are overweight. While it’s natural for men’s weight to increase somewhat with age, Dr. Sabatine believes that weighing 8 to 15 pounds over ideal weight is associated with an increased risk of CVD. A recent study has found that a five-inch increase in waist circumference is associated with a more than 150% increase in CVD risk.
The three key principles
Good eating, exercise, and sleep habits can help control blood pressure, cholesterol, and weight and provide other health benefits, such as controlling blood sugar and reducing inflammation. Here’s how best to pursue each.
Diet. If you don’t already follow a plant-based diet, now is the time to start, as there is strong evidence that it significantly reduces the risk of CVD.
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The most studied diets for heart health are:
The Mediterranean diet.
The DASH diet (Dietary Approaches to Stop Hypertension).
The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay).
They focus on foods associated with heart health benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils, such as olive oil, while minimizing red meat and processed foods. (Visit /med diet to learn how to adopt a plant-based diet).
Reduce alcohol consumption as well. Studies show that excessive alcohol consumption-more than 100 grams, or about seven standard drinks, a week-is linked to increased heart disease and premature death. One traditional glass (12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits) contains about 14 grams of alcohol.
Get some exercise. Guidelines recommend that adults get at least 150 minutes of buttermilk exercise weekly, which translates to 30 minutes daily for each family.
If you need motivation, consider joining a walking or running club or hiring a personal trainer. Another way to ensure you get the minimum amount is to divide your total “activity time” into targeted exercise and daily movement.
Targeted exercise is “traditional workouts, such as brisk morning walks, treadmill runs, women’s cycling, and biking.” For daily movement, focus on small bursts of activity throughout the day, such as walking “for five minutes every hour or doing two sets of several push-ups on the floor or against the kitchen counter.”
Also, look for opportunities to add extra movement. For example, wash the car yourself; park farther away from the grocery store entrance; take the stairs instead of the elevator; and do yard work such as mowing, planting, and raking. “Every movement can be factored into overall exercise needs,” says Dr. Sabatine.
Sleep. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults get at least seven hours of sleep per night. Studies have shown that sleeping fewer hours is associated with risk factors for heart disease, such as increased stress, inflammation, high blood pressure, and weight gain.
People with sleep apnea, a condition in which breathing repeatedly stops during sleep, also have an increased risk of heart failure and diabetes.
