Heart Health Across All Stages of Life: Tips from a Cardiologist

You have the power to promote heart health through any stage of life. Below, Sung Lee, DO, a cardiologist with Dignity Health Mercy Medical Group – Merced shares tips to keep your heart healthy at all ages. 

“It’s truly never too late or too early to begin your journey toward optimal heart health," said Dr. Lee. “The food we consume, our level of physical activity, the quality of our sleep, how effectively we manage stress, and even the substances we use are all pivotal contributors to heart health.”

Building a Strong Foundation: Childhood and Adolescence (ages 0-18)

The blueprint for heart health is often laid in childhood and young adulthood. Parents play a crucial role in establishing healthy habits:

• Get consistent sleep: Establish regular sleep schedules to support growth and development.

• Eat nourishing foods: Opt for minimally processed, whole foods over sugary drinks and snacks, setting a preference for wholesome nutrition.

• Model good choices: Encourage physical activity as a fun way for teens to build healthy routines, forge friendships and enjoy family time.The pressure to experiment with tobacco or e-cigarettes often peaks during the teenage years. These substances can cause direct and lasting damage on a developing heart. 

Parents, remember you are the ultimate role models. Demonstrate an active lifestyle, involve your family in preparing nutritious meals, refrain from using tobacco and keep devices out of bedrooms to safeguard precious sleep. 

Establishing Healthy Habits: Young Adults (ages 18-35)

Early adulthood is a prime time to establish a robust baseline for lifelong heart health.

• Know your numbers: Understand your key health metrics early on. Get your blood pressure, cholesterol and blood sugar checked. This baseline allows you to track changes over time.

• Understand your history: Learn your family history of heart disease as it is vital for identifying potential risks and predispositions.

• Create healthy routines: Incorporate regular exercise and strive for 7 to 9 hours of quality sleep every day. These habits are most effective for your heart’s long-term health.

• Take note of substance use: Nicotine, vaping, binge drinking and recreational drugs can pose a direct and immediate risk to your heart and blood vessels. Your primary care provider is an excellent resource for addressing any substance use questions or concerns and can offer support and guidance.

Proactive Prevention: Midlife and Beyond (ages 35+)

As we reach midlife, risk factors for heart disease may begin to emerge. Don't wait for symptoms — proactively assess and manage your risks.

• Address risks early: Treat high blood pressure, elevated cholesterol or prediabetes with your doctor. Early intervention is crucial for preventing serious issues.

• Ensure routine care: Maintain regular checkups, consistent lab work and take medication as directed to effectively manage your heart health.

• Keep moving and build strength: Combine consistent aerobic activity with strength training. This powerful duo not only protects your cardiovascular system but also supercharges your metabolism and maintains muscle mass as you age.

Healthy Reminders for All Ages:

Many principles of heart health are foundational for people at all ages. A heart-healthy lifestyle includes eating nutritious foods, being active, staying at a healthy weight, and not smoking or using tobacco. It also includes taking medicine as directed, and getting a healthy amount of sleep.

Your heart is a picture of resilience, having worked tirelessly since before your birth. Whatever your age, the right time to start caring for it is now.

Find a primary care provider or specialist near you and take the next step in your care. Use our Find a Doctor tool to search by specialty or location.