The human heart is an incredible organ, beating more than 2.5 billion times during an average lifetime. Each day, it pumps blood that travels approximately 12,000 miles throughout the body -- equivalent to crossing the United States coast to coast four times.
“While your heart has remarkable capabilities, it also has limitations, especially as we age,” said Dr. Zain Azzo, a cardiologist with Henry Ford Health.
Although people today are living longer and often healthier lives than previous generations, the aging heart becomes increasingly vulnerable to damage. By age 65, the risk of heart disease, heart attack and related conditions rises significantly. These include:
- Heart failure: Characterized by the gradual weakening of the heart muscle and its eventual inability to pump effectively.
- Atrial fibrillation (AFib): The most common type of irregular heartbeat, more prevalent after age 60. AFib can increase the risk of heart failure and stroke.
- Structural heart disease: Defects or abnormalities in the heart’s walls, valves or muscles. These may be congenital or develop with age or illness.
If you want to enjoy a healthy and active life well into your later years, it’s important to understand how your heart changes with age and what you can do to protect it.
Why “heart age” can be different than biological age
Just because you’re 62 doesn’t mean your heart is the same age. Factors such as stress, poor diet, inactivity, environmental exposures, injuries and genetics can cause your “heart age” to be older than your actual age.
[Related: Take this 5-minute quiz to find out the real age of your heart.]
How male and female hearts differ
Heart disease, also called coronary artery disease, is the leading cause of death for both men and women. However, it affects women differently due to several factors:
- Physical differences: Women’s hearts are smaller, beat faster and have narrower blood vessels.
- Endometriosis: Women with a history of endometriosis may face a higher risk of blocked coronary arteries.
- Pregnancy: Conditions like pre-eclampsia and gestational diabetes can place extra strain on the heart.
- Menopause: Blood pressure changes during menopause can increase heart disease risk.
7 steps to reduce your risk of heart disease
The good news is that you can slow -- and sometimes even reverse -- the effects of aging on your heart. Key strategies include:
- Nutrition: Choose heart-healthy foods and consider a plant-based diet. Limit salt intake and manage blood sugar, especially if you have diabetes.
- Exercise: “It doesn’t have to be strenuous or even require a costly gym membership,” Dr. Azzo says. “The key is doing something that you love. For example, walking, yoga, and gardening are excellent, low-impact ways to move your body. Just make it fun and it will be easier to make it a habit.”
- Weight management: Maintaining a healthy weight lowers your risk of heart disease and other conditions. Even modest weight loss can have a meaningful impact.
- Blood pressure: Even without a hypertension diagnosis, daily monitoring at home can help detect early risks.
- Stress: It’s no coincidence that heart attacks spike on Mondays and during holiday -- some of the most stressful times. Chronic stress affects your heart, so incorporate calming and joyful activities into your routine.
- Alcohol: Limit consumption. Excessive drinking can harm blood pressure, heart rhythm, and heart structure. For adults 65 and older, alcohol’s effects are stronger and last longer.
- Tobacco: If you smoke or use tobacco, quitting is essential.
“Although an aging heart is a normal part of life, you have far greater control over your heart health than you might realize,” Azzo said.
A healthier lifestyle, awareness of your personal risk and annual heart checkups are vital steps to protect your heart at every age.
To schedule an exam with a cardiologist, visit henryford.com or call 800-436-7936.