May 2024

Love Your Heart: Essential Care Tips for Every Stage of Life

Heart-healthy habits not only boost your well-being now, but they also set you up for better health later in life. And they’re as good for your children or aging parents as they are for you. These simple steps can help you and your loved ones maximize health at any age.

Childhood (ages 6-11)

A study in the journal Circulation showed that only 33% of 6 to 11-year-olds had an optimal lifestyle for heart health. Yet this is the ideal time to build positive habits that last a lifetime.

What to do:

• Get ideas for healthy foods that kids (and parents) will love.

• Set aside a time, such as Sunday afternoons, to plan the coming week’s meals and grocery shop.

• Move as a family; for example, go for walks around your neighborhood or local park, or play in the backyard.

Adolescence (ages 12-19)

In the Circulation study, a mere 14% of adolescents had high cardiovascular health. Children ages 12 to 19 get a larger proportion of their daily calories from junk food than adults do. And on average, they spend more than 8.5 hours per day using electronic devices and viewing or listening to media.

What to do:

• Create a household routine that prioritizes school, friends, exercise, and sleep over screen time.

• Encourage teens to get involved in cooking nutritious, delicious family meals.

• Keep healthy snacks on hand, such as nut butter with apples slices, popcorn, and hummus with carrot sticks.

Ages 20-59

Many people put on excess pounds over the years, increasing the risk for heart disease. Three other risk factors for heart disease—high blood pressure, high low-density lipoprotein (LDL), or bad, cholesterol, and type 2 diabetes—become more common in midlife. Unhealthy habits such as drinking too much alcohol and smoking take a toll on your heart as well.

What to do:

• Squeeze more movement into your day with 5 to 10-minute blocks of activity whenever you can.

• Emphasize health-promoting foods, such as fruits, vegetables, and whole grains.

• If you drink alcohol, do so in moderation—no more than 1 drink per day for women or 2 drinks per day for men.

• Avoid smoking and be aware that vaping is not a safe alternative. For support when quitting, text QUIT to 47848. 

• Ask your healthcare provider about screenings to check your blood pressure, cholesterol, and blood sugar levels.

Ages 60 and Beyond

It’s never too late for changes that lower your risk for heart disease and other health problems.

What to do:

• Sample a variety of fitness activities to find ones that are a good match for your interests and abilities.

• Call a friend, join a club, or take a class. Loneliness increases the risk for heart disease in older adults.

• See your healthcare provider for a yearly checkup, even if you’re feeling fine.