Improving heart health and reducing the risk of cardiovascular disease or an event like stroke of heart attack is one of the surest ways we know of to live a longer and healthier life.
”Aging gracefully starts with protecting your cardiovascular system, as it is the foundation of your health and all other bodily systems,” says chief cardiologist at HumanN Christopher Davis, MD. “Heart health is central to how we experience aging because it fuels the systems that keep us sharp, mobile, and resilient.”
Speaking recently with MSN, Dr. Davis shared a seven-point checklist to make heart health a priority and age gracefully.
- Prioritize Blood Vessel Health
Dr. Davis recommends taking supplements to support your cardiovascular wellness and the production of nitric oxide.
”Healthy circulation supports everything from brain function to energy levels,” Dr. Davis tells us. “Nitric oxide (NO) is critical to help relax blood vessels and support healthy blood pressure, but your body’s natural production naturally declines with age. Poor diet and lack of exercise can make it worse. Even if you eat well, it’s tough to get enough dietary nitrates from food alone to support nitric oxide production.”
- Know Your Numbers
Dr. Davis encourages you to regularly track your blood pressure, glucose levels, and advanced lipid markers (including inflammatory markers).
”VO2max testing can also provide personalized insights into heart and cellular function,” he says. “You can’t manage what you don’t measure, and catching small changes early helps prevent major issues later.”
- Build and Maintain Muscle Mass
As you age, you naturally lose lean muscle. It’s important to take the right steps to exercise and maintain muscle mass and strength.
”Muscle isn’t just about strength; it’s metabolically active and protective against aging-related decline,” Dr. Davis shares. “Resistance training, protein intake, and adequate recovery are all essential.”
- Get Enough Solid Sleep Each Night
Not getting enough solid sleep each night can be detrimental to your physical and mental well-being. It can also negatively impact your heart.
”Restorative sleep is when your cardiovascular system repairs itself,” Dr. Davis stresses. “Aim for seven to eight hours per night and establish a consistent wind-down routine to help reduce stress on the heart.”
- Manage Inflammation and Oxidative Stress
Try to include as many antioxidants in your diet as possible. Doing so makes such a positive difference.
”Chronic inflammation accelerates aging at the cellular level. Foods rich in antioxidants, like berries or beetroot, can help,” Dr. Davis tells us. “As do supplements with grape seed extract to help reduce oxidative stress in your body and support the production of nitric oxide.”
- Consume Whole Foods
This one’s easy to remember but takes dedication.
”For diet, focus on whole foods, especially dietary nitrate-rich vegetables (beets, spinach, arugula), omega-3 fatty acids, and low-glycemic carbs,” says Dr. Davis.
- Manage Your Stress
Chronic stress wreaks havoc on your day, but also your body, as it increases inflammation, blood pressure, and cortisol. In fact, stress can age your heart quickly—more so than a poor diet.
”Few people actually incorporate stress management practices into their daily routines,” Dr. Davis points out. “Whether it’s deep breathing, yoga, or mindful journaling, daily decompression is non-negotiable.”
