For many adults—especially those under the age of 60—heart disease is a condition for older people to worry about. However, even though symptoms and complications often don’t present until later in life, heart disease usually starts decades sooner.
“We know from studies that atherosclerosis—or plaque formation in the blood vessels—is progressive, and the process starts pretty early,” said Dr. Balaji Veerappan, MD, a cardiologist on the medical staff at Baylor Scott & White Medical Center – Grapevine.
High levels of low-density lipoprotein (LDL), more commonly referred to as “bad cholesterol,” can lead to plaque buildup, increasing the risk of heart disease and stroke years later.
Starting early: your 20s and 30s
Establishing healthy habits as a young adult is key to not only warding off heart disease but also to overall well-being.
Diet: Eat fewer processed foods, sugars and simple carbs like bread. Choose leaner proteins, such as chicken and fish, less red meat, and don’t skip fruits and vegetables. Limiting alcohol is also important.
Exercise: Dr. Veerappan advises getting five hours of moderate exercise per week, or for people with a more intense exercise regimen, half that time should be sufficient.
Medical screenings: Work with a primary care physician to track blood pressure, blood sugar and cholesterol. Have blood work every two to five years, if the results are good.
Dr. Veerappan singles out one other habit—this one to quit.
“Tobacco avoidance is one of the biggest ones at a young age,” he said. “Vaping appears to be quite popular even among high school and young college students.”
The turning point: your 40s
The risk of having—or avoiding—a cardiovascular event can be greatly influenced during midlife. Continuing a healthy diet and exercise routine remains essential, but adjustments may be needed, according to Dr. Veerappan.
“As we age, we all lose muscle mass, so it’s important to remember not only to do cardio exercises, but also to do some resistance and strength training to maintain muscle strength and balance,” he said.
He also says ensuring adequate protein intake, which often declines with aging, is essential to preserving muscle mass.
In this decade of life, stress management and getting restorative sleep come to the forefront. This typically means at least seven hours of sleep and controlling conditions like sleep apnea.
In addition to more closely tracking blood pressure, cholesterol and blood sugar, Dr. Veerappan recommends a coronary calcium scoring test.
“I’m a huge proponent of the coronary calcium score test because I think it helps us get in on the ground floor and truly start our long-term preventive strategies,” he said.
The test detects early plaque buildup in the arteries. Based on results, a physician can recommend lifestyle changes or medications.
Never too late: your 50s, 60s and beyond
“We can definitely improve heart health later in life,” Dr. Veerappan said.
Dietary changes and exercise can still make a significant, positive difference, and so can medical intervention.
For instance, over time, high blood pressure makes the heart muscle thicker, leading to higher pressure in the heart. By working with a health care provider to effectively control blood pressure, this thickening can be lessened. Likewise, aggressively controlling cholesterol—even later in life—can cause a regression of dangerous plaque buildup in the arteries that causes heart attacks.
The most important thing to remember is that heart health is a lifelong journey. No matter where you are in life, good exercise habits, a healthy diet and never touching tobacco remain the foundation.
Click here to learn more about Baylor Scott & White Medical Center – Grapevine, or click here to schedule a cardiovascular consultation today.
Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of Baylor Scott & White Health or those medical centers.
The above story was produced by the Baylor Scott & White Medical Center – Grapevine team with Community Impact's Storytelling team, using information solely provided by the local business as part of their "sponsored content" purchase through our advertising team.
