We know that as we age, the risk of suffering from cardiovascular diseases tends to increase. The first step to taking care of your heart is to prevent cardiovascular risk factors and follow a lifestyle that includes heart-healthy habits.
But, from what age should we increase our healthy cardiovascular habits? The truth is that it is difficult to set an age limit, since the risks of each person must always be individualized, but, as a general rule, the Geriatric Cardiology Section of the Spanish Society of Cardiology indicates that “from 55-60 years of age in men and 60-65 years of age in women there is a turning point from which age does seem to imply an increase in cardiovascular risk”
Therefore, aging is an important cardiovascular risk factor responsible, in part, for the appearance of atherosclerosis, which accentuates its risk if, in addition, there are other factors such as smoking, high blood pressure, hypercholesterolemia, diabetes or a family history of early ischemic heart disease.
Risk factors of cardiovascular diseases
If we focus on older people, the risk of cardiovascular disease increases due to a combination of factors, including the natural aging of the body and the accumulation of exposures to risk factors throughout life. These are the main risks associated with cardiovascular diseases in older people:
Atherosclerosis
With aging, it is common for arteries to narrow, harden, and accumulate fatty deposits. This is what we know as atherosclerosis, a disease of the coronary arteries, which increases the risk of angina and heart attacks.
High blood pressure
Blood pressure is the force exerted against the walls of the arteries. With age, blood pressure tends to increase. And the higher it is, the more effort the heart must make to pump blood throughout the body. This overexertion increases the risk of damage to the heart and other organs, such as the brain or kidneys.
If you want to know more information about the management of hypertension in older people you can read this other article.
Cholesterol
If we have excess cholesterol in the blood (hypercholesterolemia), it is possible that it ends up accumulating on the walls of the arteries, thus increasing the likelihood that they will become blocked, leading to cardiovascular disease. Excess weight and obesity, lack of physical activity, eating an unhealthy diet, hypothyroidism, as well as family history are the cause of increased cholesterol.
Diabetes
Diabetes mellitus is a disease that appears when the pancreas is not able to produce enough insulin (type 1 diabetes) or, even if insulin is produced, the cells become resistant to this hormone (type 2 diabetes). Insulin is responsible for facilitating the entry of glucose from food into the cells of our body. If diabetes is not well controlled, glucose from food remains in the bloodstream (hyperglycemia) and this, in turn, causes damage to the blood vessels
and the narrowing of the arteries (atherosclerosis), which represents a blockage of the arteries (macro and microangiopathy) with the consequent cardiovascular risk.
Obesity
Obesity and overweight represent an accumulation of fat in the body that can put our health at risk. In addition, a person who is obese or overweight usually has other associated risk factors, such as cholesterol, high blood pressure and blood sugar levels above normal, which multiplies the risk of suffering a cardiovascular event.
Smoking
Tobacco raises the heart rate, hardens the arteries and promotes atherosclerosis, which causes the heart to have to work harder to function properly. Therefore, when you smoke you multiply the risk of suffering a myocardial infarction or angina pectoris by 3.
Stress and insomnia
Chronic stress and insomnia, which are factors associated with emotional distress, are related to a greater number of cardiovascular events.
Lifestyle
Physical inactivity and poor diet over time also increase the risk of suffering a cardiovascular event.
Polypharmacy
Another risk factor to consider in older people is that they often take multiple medications to treat various conditions. The interaction between these medications and their side effects can influence cardiovascular health.
Tips to take care of the heart and health
Taking care of the heart and avoiding cardiovascular diseases is, to a large extent, in our hands. We have to be aware that with a change in habits we can achieve a healthy lifestyle:
Take care of your diet
Food is key to taking care of the heart. Prioritize a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in olive oil. At the same time, limit the consumption of processed foods, saturated fats, added sugars, alcoholic beverages and also salt.
Physical activity
Exercise daily, even if it’s just walking for half an hour. It is advisable to incorporate at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. This may include walking, swimming, cycling or other forms of exercise that you enjoy and are suited to your physical condition.
Watch your weight
Maintain a healthy body weight through a combination of a balanced diet and regular exercise. Remember that obesity can increase the risk of cardiovascular diseases.
Forget about tobacco
Smoking is an important risk factor for cardiovascular diseases. Quitting smoking has immediate and long-term benefits for your heart health.
Learn to manage stress
Practice stress management techniques such as meditation, deep breathing, or yoga. It is proven that reducing stress contributes positively to maintaining heart health.
Get enough sleep
Sleeping enough hours and ensuring restful, quality sleep is essential for cardiovascular health. To do this, try to maintain a regular sleep routine and create an environment conducive to rest.
Happiness is also a tool to take care of the heart. Healthy social relationships can have benefits for mental and emotional health. In general, having a positive attitude towards life and enjoying psychological well-being have a beneficial effect on cardiovascular health.
