How to Keep Your Heart Healthy And Strong at Every Age

Though it's easy to feel invincible when you're young, your behavior and lifestyle choices in your 20s can have a significant impact on your health in the long run. Consider this time as an opportunity to build a strong foundation for your health; the earlier you begin practicing healthy habits, the easier it will be to stick with them as you get older. You can start by incorporating regular exercise into your daily routine. According to the American Heart Association (AHA), regular physical activity can lower your blood pressure, cholesterol, and blood sugar levels, as well as improve circulation and strengthen your heart. The key is time and intensity. Work to a goal of 150 minutes of moderate aerobic activity each week. This can be broken down into as little as 10 minute efforts. With moderate activity, your breathing quickens, but you should be able to still carry a conversation without being out of breath. You should develop a light sweat after about 10 minutes of activity.

It's also important to be mindful of your alcohol and tobacco consumption. If you're actively smoking, it's time to quit. Smoking is a major cause of cardiovascular disease and is the cause of one in four deaths from cardiovascular disease. Quitting smoking not only reduces your risk of heart disease, but it can also add 10 years on to your life expectancy. Likewise, heavy drinking has been associated with a greater risk of heart attack, stroke, high blood pressure, and other health problems, so moderation is key.

One of the best things you can do during this time is to develop a relationship with a primary care provider and start going in for an annual visit. While you may not think you need regular check-ups when you're feeling fine and healthy, primary care providers can keep you on track with routine immunizations and preventative screenings and catch potentially serious issues early on before they cause any complications. During your visit, your provider can also assess your level and type of physical activity, and make recommendations on improving your fitness and preventing cardiac disease. Your provider will treat you within the context of your personal and family health history, tailoring your care plan to your unique personal needs. Your 20s is a great time to get familiar with your family health history so that you and your primary care provider can better understand your health risks. A positive family history of heart disease or other congenital or inherited factors, for instance, may alter your screening schedule or require other preventative measures early on.