(WN): You may think that your heart is as old as
you are, but it’s possible that your heart is aging faster than your chronological
age. Half of adult men and 20 percent of adult women in this country have a
heart that is five years older than their chronological age, says the Centers
for Disease Control and Prevention. For black people, the gap can be as high as
11 years.
The more your heart ages, the higher your
risk for heart attack, stroke and other related problems. Aging hearts are more
likely to have stiffer, calcified arteries, thickened and stiffer muscle
tissue, abnormalities in the conduction system and dysfunctional valves.
Sometimes, you just can't win for doing the
right thing. I run and swim, and my heart rate was exactly where it should be
for an athlete. And I almost felt I had to convince her that I was OK.
But this was the same visit where I learned I
had a Vitamin D deficiency, and the physician said I should be out in the sun
for at least 15 minutes a day. I told her, "So, the 10 miles I ran this
weekend should count." And she replied, "It depends on how long it
took you."
About 90 minutes. So, we quit discussing my
health. But we shouldn't. You, shouldn't.
Aging prematurely
The genes you inherit from Mom and Dad may
play a role, but risk factors for heart disease are what cause a heart to age
prematurely, says cardiologist Michael Rocco, MD.
The more risk factors you have and the more
severe they are the more your heart ages, Dr. Rocco says. While some of these
cannot be modified, the majority are under your control.
These risk
factors, Dr. Rocco says, include:
Chronological
age---Heart
disease risk begins to rise after age 55, as your blood vessels begin to
stiffen and a lifelong buildup of plaque in the arteries starts interfering
with the flow of blood.
Gender---Men get
heart disease about 10 years earlier than women. Women are generally protected
by estrogen until after menopause, when their heart disease risk begins to
match that of men.
Family history---Your risk
of heart disease is higher if your father or brother was diagnosed with it
before age 55, or your mother or sister before age 65.
Blood
pressure---Blood
pressure beyond 120/80 mm Hg ages your heart.
Cholesterol ---The
higher your cholesterol level, the older your heart.
Smoking ---Any
smoking raises the risk of heart attack, even if it’s only once in awhile.
Exposure to secondhand smoke can be dangerous, too.
It was a few years ago that I sat in my
doctor's office and had my resting heart rate checked. It was in the 40s, and I
was pleased. My physician, however, was not. "I'm concerned that your number
is too low," she told me.
Not when it comes to simple ways to exercise
as a way to keep your heart healthy. And to bring down your resting heart rate.
Weight---Being
overweight or obese taxes your heart.
Diabetes---Diabetes
or prediabetes puts you at greater risk for heart problems. Turn back time
You are
never too old to reduce your risk factors --- and your heart’s age.
Dr. Rocco
says. Here are some things he recommends that you can do to help your heart
stay young:
1. Take care of your chronic diseases or
conditions. Keeping your blood pressure in the normal range can minimize your
risk. The same goes for diabetes and high cholesterol. Other diseases, such as
thyroid disease, and some medications may weaken the heart. Have regular
checkups, follow your doctor’s treatment plan and take your medications as
prescribed.
2. Maintain a normal weight. Increase your
daily intake of fruits and vegetables. Eat plenty of fiber. Trade red meat for
fish, chicken and legumes. You don’t have to eliminate your favorite foods
completely, but you should avoid trans fats and eat saturated fats, salt and
refined sugar sparingly. Cut back on between-meal snacking or reduce the
portions of your favorite food.
3. Be active. The heart needs exercise to
keep it in shape. Exercise increases your heart’s pumping power and helps
deliver oxygen throughout your body. Regular exercise also helps keep weight
and blood pressure under control and reduces stress. If you have an illness or
disease that makes exercise difficult, look for a modified exercise program
that’s more suited to your abilities.
4. Stop smoking. It is absolutely necessary
to protect your heart. Tobacco is very addictive, and quitting is hard: The
average person tries 7 times before succeeding. Your chances of success
increase if you use three different stop-smoking aids simultaneously. Tell your
doctor you’d like to quit and ask for a plan.
5. Don’t drink a lot of alcohol. Period.
6. Get regular checkups. Regular exams that
include blood tests can help identify heart problems before they cause a heart
attack or stroke.
7. Don’t ignore unusual symptoms. Listen to
your body. If you develop any of these symptoms below, contact your physician
immediately:
- · shortness of breath
- · swelling in the legs
- · chest pain
- · a feeling of doom
- · unexplained fatigue
- · sudden change in exercise tolerance
- · heart palpitations
- · confusion
- · dizziness
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