Cardiovascular disease remains the leading cause of death among older adults, but understanding its risk factors and taking proactive steps can reduce the chances of developing serious heart conditions. Beyond its life-threatening impact, heart disease is linked to brain health issues like Alzheimer’s disease, making prevention even more crucial.
Practical Ways to Reduce the Risk of Heart Disease
Protecting your heart does not always require drastic lifestyle changes. A few simple yet effective habits can have a lasting impact on cardiovascular health:1. Brush Your Teeth Three Times a Day
Oral hygiene is often overlooked when it comes to heart health, but maintaining good oral care can play a significant role in preventing cardiovascular disease. A 2020 study published in the European Journal of Preventive Cardiology found that people who brushed their teeth three times a day had a 10 percent lower risk of atrial fibrillation (irregular heart rhythm) and a 12 percent lower risk of heart failure compared to those who brushed only once or not at all. This connection is largely attributed to the reduction of periodontal disease—a common condition in which the gums become inflamed and infected due to the buildup of plaque and bacteria.
Periodontal disease has long been associated with an increased risk of cardiovascular problems. The bacteria from gum disease can enter the bloodstream, leading to inflammation and plaque buildup in the arteries. Over time, this can contribute to atherosclerosis (narrowing and hardening of the arteries), which raises the risk of heart attack, stroke, and other serious heart conditions. Regular brushing helps prevent the accumulation of harmful bacteria, reduces the risk of gum disease, and supports overall heart health.
2. Do Deep Squat Exercises
Deep squats and heel raises are simple and effective exercises that promote blood circulation in the lower limbs and help relieve symptoms of chronic venous insufficiency, including edema. They are particularly beneficial for people with sedentary lifestyles or those who spend long hours sitting or standing. They also strengthen leg muscles, improving venous return—the flow of blood back to the heart.- Proper form for squats: To perform squats correctly, keep your upper body upright and push your hips backward. It’s normal for your knees to slightly extend past your toes, but avoid excessive forward movement to reduce strain on the knees.
- Heel raises: Heel raises can be done while standing or sitting. Hold each raise for 10 seconds, repeating for 10 to 15 repetitions per session.
3. Engage in Light-to-Moderate Intensity Exercise
Light-to-moderate intensity exercise involves activities that elevate your heart rate and breathing but still allow you to talk comfortably. Common examples include brisk walking, jogging, swimming, and cycling. These activities are effective for improving heart health without overexertion, making them ideal for most fitness levels.
Aim for two to three sessions per week, each lasting around 30 minutes. This routine strengthens the heart, improves circulation, lowers blood pressure, and reduces the risk of chronic conditions like diabetes. Incorporating moderate exercise into your weekly routine promotes long-term cardiovascular health and overall well-being.
4. Incorporate Stretching, Calisthenics, and Climbing
- Stretching exercises: Stretching enhances full-body circulation and is particularly beneficial for people who spend long hours sitting or are less physically active. Just 10 minutes a day of stretching the neck, shoulders, waist, and legs can improve flexibility and contribute to a lower risk of cardiovascular disease.
- Radio calisthenics: Radio calisthenics are gentle, rhythmic full-body movements that are easy to follow, require no special equipment, and can be done anywhere. Gentle and accessible for all ages, a short morning routine of radio calisthenics can help activate the body and support blood pressure regulation. Light aerobic activity improves circulation, reduces vascular resistance, and activates the parasympathetic nervous system, which helps lower stress and regulate blood pressure.
- Stair climbing: Stair climbing is an efficient aerobic activity that improves cardiorespiratory endurance, strengthens leg muscles, and supports fat metabolism. However, people with joint concerns, particularly older adults, should proceed with caution and limit sessions to five to 10 minutes at a time. This moderate-intensity exercise offers a simple and effective way to support cardiovascular health and serves as a practical daily habit for disease prevention and long-term wellness.
5. Watch for Sudden Temperature Changes
Sudden temperature changes can cause sharp fluctuations in blood pressure, increasing the risk of serious health complications—and in severe cases, life-threatening events like stroke or heart attack. This danger is especially pronounced in winter, when moving between warm indoor environments and cold outdoor or bathroom spaces creates stark contrasts.A study from Germany involving stroke patients found that for every approximately 5.2 degrees Fahrenheit drop in outdoor temperature within 24 hours, the risk of stroke increased by 11 percent. Among people with existing cardiovascular risk, that risk jumped by 30 percent.
Sudden, dangerous blood pressure fluctuations can be triggered by common scenarios:
- Blood pressure spikes in cold environments: Undressing in a cold changing area can cause a rapid rise in blood pressure. Entering a cold bathroom immediately afterward may intensify the effect, potentially triggering a heart attack or stroke.
- Sudden drop in blood pressure from heat exposure: Moving directly from a cold bathroom into a hot bath may cause the blood vessels to dilate too quickly, leading to a sudden drop in blood pressure, loss of consciousness, and, in severe cases, drowning.
- Warm the indoor environment: Use a space heater or built-in heating system to warm the dressing area and bathroom before bathing.
- Preheat the bathroom: Spray warm water on the walls and floor using a showerhead to gently raise the room temperature before entering.
- Adjust bathwater temperature: Keep bathwater at a recommended temperature of 104 to 105.8°F (40 to 41°C). Hotter water may raise blood pressure, while slightly cooler temperatures help relax blood vessels and reduce cardiovascular risk.
6. Ensure Sufficient Sleep
Getting at least six hours of sleep each night can help support cardiovascular health. While sleep needs tend to decline with age, ensuring adequate rest remains crucial for heart function. For adults over 60, six hours of sleep per night is generally sufficient. For those over 70, five hours may be enough to meet the body’s restorative needs.
Maintaining a regular sleep schedule and ensuring high-quality rest—alongside a heart-healthy lifestyle—can significantly reduce the risk of cardiovascular disease. There are important connections between the quality and quantity of sleep and overall cardiovascular health:
- Reduces cardiovascular strain: Adequate sleep helps lower blood pressure and heart rate, allowing the heart to rest and lowering the risk of heart disease.
- Lowers the risk of atherosclerosis: Sleep deprivation can trigger chronic inflammation. When blood vessels remain inflamed, the risk of atherosclerosis and blood clot formation increases.
- Stabilizes blood sugar and lipid levels: Chronic sleep deficiency increases the risk of abnormal blood sugar and cholesterol levels, which can negatively impact heart health.
- Regulates stress hormones: Insufficient sleep leads to elevated stress hormone levels, which can raise blood pressure and cause blood vessels to constrict, accelerating damage to the cardiovascular system over time.
7. Manage Stress Effectively
Chronic stress increases the risk of heart disease by releasing stress hormones like cortisol, which cause blood vessels to constrict, elevate blood pressure, and increase heart rate. Over time, these changes can contribute to plaque buildup, arrhythmias, and higher risk of heart attack or stroke.
There are many simple and effective ways to manage stress:
- Mindfulness and meditation: Reducing cortisol levels with practices like yoga and deep breathing can relax the body and lower stress.
- Physical activity: Regular exercise helps reduce stress and supports heart health.
- Adequate sleep: Aim for six to eight hours of sleep each night to help the body recover from stress.
- Social support: Talking to friends or a counselor can help lower stress levels.
- Relaxation techniques: Progressive muscle relaxation and breathing exercises can relieve stress and improve heart health.
Risk Factors for Cardiovascular Disease
To provide a clearer picture of overall health, a thorough assessment of cardiovascular health should consider three key areas—existing medical conditions, lifestyle habits, and physical symptoms.1. Medical Conditions
The presence of any one of the following conditions may indicate elevated cardiovascular risk:- A history of heart disease, including angina, myocardial infarction (heart attack), cardiomyopathy, arrhythmia, or valvular heart disease
- Hypertension, diabetes, or abnormal blood lipid levels
- Metabolic syndrome or obesity
- Conditions related to atherosclerosis (hardening of the arteries), such as stroke or peripheral artery disease
- A family history of sudden cardiac death
2. Lifestyle Habits
The presence of two or more of the following behaviors may warrant lifestyle changes and medical consultation:- Minimal physical activity or a sedentary lifestyle
- Smoking
- Frequent or excessive alcohol consumption
- High levels of stress at work or in daily life
- A preference for strongly flavored or overly salty foods
3. Physical Symptoms
Physical discomfort may serve as an early warning sign of cardiovascular issues. The presence of any one of the following symptoms may indicate an underlying cardiovascular issue and should not be overlooked:- Shortness of breath when climbing stairs
- Occasional chest tightness or pain
- Frequent palpitations lasting around 10 minutes
- History of fainting or loss of consciousness
- Noticeable weight gain over a short period, such as several pounds within a week
- Swelling in both lower limbs
- Sudden loss of appetite
- Persistent pain in the shoulders, back, throat, or teeth that does not improve with treatment
6 Major Cardiovascular Conditions
Recognizing high-risk cardiovascular conditions is key to early detection and effective prevention. It is important to consult a health care professional if symptoms of any of the following six conditions appear.1. Angina and Myocardial Infarction
Cause: The heart muscle requires a constant supply of oxygen-rich blood delivered by the coronary arteries. When atherosclerosis causes the coronary arteries to narrow, blood flow to the heart is reduced, leading to angina—chest pain or discomfort caused by insufficient oxygen. If an artery becomes fully blocked, it can trigger a heart attack.Symptoms: Both angina and heart attacks are major forms of ischemic heart disease. They typically present with chest tightness, pressure, or pain, and are among the leading causes of sudden cardiac death.
2. Arrhythmia
Cause: Arrhythmia refers to any irregularity in the heart’s rhythm and can include:- Tachyarrhythmia: Abnormally fast heart rate, typically above 100 beats per minute
- Bradyarrhythmia: Abnormally slow heart rate, typically below 50 beats per minute
- Premature contractions: Irregular or skipped heartbeats due to early electrical impulses
- Atrial fibrillation: Leads to blood clot formation, increasing the risk of stroke or heart attack
- Ventricular fibrillation: Disrupts the heart’s ability to pump blood effectively, posing an immediate life-threatening risk
3. Aortic Dissection
Cause: The aorta, which is the body’s largest artery, has three layers: the intima (inner), media (middle), and adventitia (outer). Age-related degeneration or chronic high blood pressure can cause a tear in the inner layer, allowing blood to flow between layers of the vessel wall. This condition, known as aortic dissection, can quickly become life-threatening.Symptoms: Sudden, intense chest or back pain is a hallmark symptom, often accompanied by blood pressure fluctuations, fainting, or neurological symptoms. Aortic dissection is a medical emergency requiring immediate intervention.
4. Heart Failure
Cause: Heart failure occurs when the heart muscle is weakened or overworked, reducing its ability to pump sufficient blood to meet the body’s needs.Symptoms: Common signs include swelling in the legs or ankles (edema) and shortness of breath. In more advanced cases, patients may also experience fatigue, weakness, and chest discomfort.
5. Heart Valve Disease
Cause: With aging, the heart valves may become stiff or damaged, leading to:- Valve stenosis: The valve does not open fully, restricting blood flow
- Valve regurgitation: The valve does not close properly, allowing blood to leak backward
Symptoms: Over time, the extra workload can lead to heart failure. Common symptoms include chest tightness, heart palpitations, shortness of breath, and general fatigue.
6. Cardiomyopathy
Cause: Cardiomyopathy refers to diseases of the heart muscle and is typically categorized as:- Hypertrophic cardiomyopathy: Thickening of the heart muscle wall
- Dilated cardiomyopathy: Stretching and thinning of the heart muscle, resulting in weakened contractions
Summary
Adopting simple, effective lifestyle changes can reduce your risk of cardiovascular disease and improve your overall well-being. From regular exercise and stress management to maintaining good sleep and oral hygiene, these steps are key to safeguarding your heart.Share this article to help others take proactive steps toward a healthier heart, and remember to consult your health care provider for personalized advice.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
