Heart Health Begins Now—No Matter Your Age

A heart disease diagnosis is a red flag, but it's a diagnosis that can be improved upon with some effort. A person can gain control in many ways, improving and possibly even reversing heart disease.

"We can treat [it] early and prevent heart disease," said Michael Farbaniec M.D., a cardiologist with Penn State Health in Hershey and Harrisburg, Pennsylvania.

Any kind of physical activity that gets the heart pumping is better than zero exercise.

"Move your body in any way that you like," Farbaniec said. "It doesn't matter. Do you want to dance? Dance. You want to run? Run. You don't have to do what's typical. You can do it. Just dance. Do yoga. Anything is better than nothing. Just keep moving."

The American Heart Association (AHA) recommends everyone get at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. 

About 1 in 5 adults and teens get enough exercise to maintain good health, according to the AHA.

"As you get older…even less intense exercise can still decrease your risk of developing heart disease or worsening heart disease in a lot of cases," Farbaniec said. "Even something as simple as a walk can make a huge difference when we're talking about our 60s and 70s. 

"But again, if you're able to do moderate intensity, take advantage. Do what your body will allow you to do," he added.

In matters of heart health, knowing really is better than not knowing. That is why Farbaniec recommends 20-somethings make a cardiology appointment long before the first cardiac event ever takes place. An early visit to a cardiologist or a primary care doctor may prevent a surprise heart attack later in life.

People who smoke or have diabetes, high blood pressure, a family history of premature heart attack, high cholesterol or coronary artery disease are at an increased risk for a future heart attack.

"Let's say you're perfectly normal. No family history of heart disease, no family history of high cholesterol. You really should, sometime in your 20s, between 20 and 30, have at least one cholesterol panel check," Farbaniec said. "Just one fasting cholesterol panel check can tell us what we're missing as far as risk."

Farbaniec said one of his patients, who he referred to as a "cardiologist's dream," is a perfect example of the importance of early detection.

"She developed heart disease in her 20s," he said. "And why? It's because she had familial hypercholesterolemia, a genetic disorder that leads to abnormal cholesterol metabolism. We treat it with medications, but we often don't find it until I meet them after a heart attack."

If the condition is untreated, death often occurs by age 20 for people with familial hypercholesterolemia, according to Mayo Clinic.

An appointment with a doctor is often the best first step to take, especially if you're experiencing ED or anything else out of the ordinary, said Susan MacDonald, M.D., an assistant professor of surgery in the urology division at the Penn State Health Milton S. Hershey Medical Center in Hershey, Pennsylvania. 

"People will acknowledge the need to rotate their tires and change their oil, but the idea of going to the doctor is somehow mind-blowing to them," MacDonald said, particularly of her male patients. "They don't go get checkups, a lot of them."

Stress management and a good night's sleep are equally crucial to protecting the body's ticker.

Without healthy sleep patterns, the stress hormone cortisol increases within the body, often leading to preventable heart damage.

The AHA recently added sleep to its list of essential tips for better heart health.

Things get worse when chronic stress is added to the mix.

Lack of sleep and chronic stress cause the body to release extra cortisol, in turn causing blood pressure and heart rate to rise. This combination leads to an increased chance of a heart attack.

"Think about those times you've been anxious, worried, stressed. Your heart rate goes up, your blood pressure goes up," Farbaniec explained. "Mindfulness techniques, I think, have been very, very helpful in reducing a lot of the vascular disease components and symptoms."

Something as simple as taking a minute to do a short breathing exercise can contribute to better heart health.

"Taking that big deep breath in, it's going to activate your vagus nerve and it's going to slow your heart rate," he said. "It's going to decrease your blood pressure in time. And the more you do that, the lower your heart rate and your blood pressure will be."

Healthy eating doesn't have to be painful. When patients ask for healthy diet tips, MacDonald tells them to start by counting their calories.

"We all have these little, handy devices," she said, referring to our phones. "Everyone always has a personal computer on them at all times. Some people view dieting as lettuce and yogurt, and that's why it creates this yo-yo dieting. I say no, you have to make a sustainable life change. You have to eat food you like, do it consistently, but do it in a way that you're eating less calories."

Farbaniec offered similar advice.

"I'm not a monster," he said. "I don't tell people to give up their favorite foods."

Instead, he said he offers them different options, such as swapping a carbohydrate-heavy side dish for a favorite nutrient-dense vegetable.

"If you make a safe swap every once in a while, you can make some big impact on your cholesterol and your cardiovascular health in the future," he said.

Given how important it is to assess your heart health no matter your age, make sure you discuss it with your doctor. Don't have a doctor you see regularly? You should. Fortunately, telehealth makes it easy to connect with a physician who can answer your questions and evaluate your situation, and many of them offer video visits. Giddy telehealth is an easy-to-use online portal that provides access to hundreds of healthcare professionals whose expertise covers the full scope of medical care, and many offer same-day appointments.