The heart has two functions: contracting and relaxing. As the heart contracts, it pushes blood throughout the body, and blood returns to the heart when it relaxes. 

But as we age, the heart slows and stiffens. 

“So usually, the second part, the relaxation,” Dr. Juan Linares, a cardiologist, says, “gets weaker as we age.” 

This change can cause a build-up of blood cells in the arteries and lungs, which can cause shortness of breath, high blood pressure, arrhythmias, and even heart attacks and stroke. 

Although changes to the heart are inevitable as we age, there are steps you can take to lower your risk. 

The ABCs of heart health 

According to Dr. Linares, you’ll want to focus on three main things. 

Activity 

Staying active is one of the best ways to protect your heart health. Regular exercise improves circulation, lowers blood pressure, and helps maintain a healthy weight. 

“Avoiding a sedentary lifestyle is key,” says Dr. Linares. “Even light activity like walking for 30 minutes most days of the week can significantly reduce the risk of heart disease.” 

Incorporating activities you enjoy, such as walking, swimming, or gardening, can make it easier to stay consistent. However, before starting a new exercise routine, discuss your plans with your primary care provider to ensure they are safe and fit your needs. 

Blood pressure control 

It’s no secret that hypertension—high blood pressure—can cause cardiovascular problems. 

“The higher the number,” Dr. Linares says, “the more likelihood we have of having a stroke, heart attack, or heart failure.” 

It’s important, then, to schedule routine visits with your doctor to monitor your blood pressure levels, especially as you get older. 

And for those with high blood pressure, Dr. Linares recommends the Dietary Approaches to Stop Hypertension (DASH) diet. This diet is high in essential nutrients like potassium and magnesium and low in sodium and saturated fats, which are harmful to the heart in large quantities. 

Cholesterol management 

High cholesterol is another risk factor for stroke and heart attacks. Dr. Linares says the recommended level is 100 milligrams per deciliter (mg/dL) or less for healthy adults and no more than 70 mg/dL for those who have had a cardiac event in the past or have other health conditions such as diabetes. 

If you have high cholesterol, medication can help. But like blood pressure, what you eat impacts your cholesterol levels. Avoid eating large amounts of red and processed meat, which is high in saturated fat.