As yet another birthday rolls around, you probably worry more about the visible parts of your body, and not so much the ones you can’t see, like your heart. Blacks still suffer and die more from heart-related diseases, and recent research has found that each decade of your life is a crossroads, with new health concerns to worry about as you continue along. Be aware of what you need to know and ask your doctor about - to better enjoy that path that you're on.
RELATED: One Bite At A Time! 7 Delicious Foods That Make Your Heart Stronger
Here is how to make your heart stronger at every age:
Your 20s & 30s: Get Smart
You May Also Like
You know that fries and burger do not qualify as heart-healthy, as well as all the other fat-filled artery-clogging fare that you’re probably tempted with every day. But your biggest heart hazard may be in your head, not on your plate.
“People in their 20s and 30s often think they're too young for heart disease, even though they've already developed serious risk factors," says Sarah Samaan, M.D., a cardiologist at Legacy Heart Center in Plano, TX. In fact, as many as 60 percent of people under 40 have at least one high-risk factor, such as smoking, elevated cholesterol, or obesity — which triples their heart attack odds. But almost 20 percent of people have never had a blood cholesterol test. Make an appointment with your doctor to review where you stand; then get serious about quitting smoking, losing weight, eating right and exercising.
RELATED: 10 Easy Exercises to Improve Your Heart Health
You May Also Like
Hidden Heart Risks At 20 & 30
• Missed periods. Just about everyone skips from time to time, but women with long histories of irregular cycles at age 35 have a 50 percent greater chance of eventually having a heart attack, a large Harvard study reported. It may be because erratic cycles are frequently linked with obesity. They're also a sign of polycystic ovary syndrome (PCOS), a common hormonal disorder that raises the risk of high cholesterol, high blood pressure, and diabetes, as well as infertility and acne. Medication and weight loss (if needed) can get symptoms under control — and should reduce your heart risk, says Anuja Dokras, M.D., an ob-gyn at the Hospital of the University of Pennsylvania. Still, to be on the safe side, she advises her PCOS patients to get cholesterol and blood sugar checks every other year.
• Low vitamin D. In a large Finnish study, adults over age 30 who had the lowest blood levels of vitamin D were 25 percent more likely to die from cardiovascular disease later in life than those with the highest levels. "Vitamin D may keep the muscle cells that line the artery walls healthy and flexible, helping to maintain good blood flow to the heart and brain," says Michal Melamed, M.D., of Albert Einstein College of Medicine in New York City. What's a "good" level? Experts aren't sure what number is ideal, but agree it should be at least 30 nanograms per milliliter. As for supplements, current guidelines recommend 200 IUs of D daily for people ages 19 to 50, 400 IUs for ages 51 to 70, and 600 IUs for those over 70, but most experts think 1,000 IUs is more in line with what you really need.
20s and 30s Checkup Checklist
• Basic Vital Tests: Have your blood pressure, pulse, waist circumference, and BMI analyzed at least every two years.
• Fasting Cholesterol Test: Let your doctor know that you want to take a fasting cholesterol test. Get this test every two years, unless instructed otherwise by your doctor.
• Vitamin D Level Evaluation: Ask your doctor to check your Vitamin D level.
• Family History: Update your family history at every doctor's visit.
Your 40s: Get Moving
There’s just so much going on, and it’s hard to take care of yourself, especially when it comes to working out. Even if you're not constantly carpooling or in meetings, it can be hard to fit in workouts between your job, your kids, caring for aging parents, and checking in with your husband once in a while. But exercise is particularly important in these years: it not only helps to counteract the slowdown of your metabolism, which tends to start in your 40s, but it helps you avoid weight gain and control stress.
RELATED: 5 Ways To Keep Your Heart Healthy
Research suggests exercise may also be enough to protect your heart. A study at the University of North Carolina at Chapel Hill found that overweight adults who maintained their weight, gaining no more than five pounds over 15 years, were less likely to have unhealthy changes in their glucose, cholesterol, and blood pressure than those who put on more.
Hidden Heart Risks At 40
• Hysterectomy. Until recently, women who were having this surgery because of problems like uterine fibroids often chose to have their ovaries taken out along with their uterus, as protection against ovarian cancer. But a recent study of almost 30,000 women found that those who had both ovaries removed before age 50 and who never used estrogen therapy had up to a 98 percent higher risk of heart disease than those who kept them. Ovaries continue to...
...make small amounts of hormones for years after natural menopause, guarding against heart disease as well as stroke. The exception: If you have a relative — a mother, sister, grandmother, aunt, or cousin — who's had ovarian or breast cancer, especially before menopause, then it might make sense for you to have your ovaries out.
• Breast calcifications. If your mammogram shows specks of calcium deposits in the arteries of your breast, you might not have to worry about cancer, but you do need to pay more attention to your cardiovascular health: you may have more than triple the risk of heart disease of a woman without these deposits, a recent University of Missouri School of Medicine study found. During your next mammogram, ask if vascular calcifications were noted, and if they were, ask if your heart health needs to be looked at differently.
40s Checkup Checklist
• Routine Screens: Follow the above schedule for your 20s and 30s.
• Glucose Test: Have this done every three years starting at 40s.
• A "Global Risk Estimation”: This is a mathematical formula used to calculate your odds of having a heart attack in the next 10 years, based on such factors as your age, blood pressure, cholesterol levels, whether you have diabetes, and other risks. Repeat this test every five years.
• Stress Echocardiogram/Nuclear Imaging Stress Test: Both done as you walk on a treadmill, can provide key warnings about your heart's health.
Your 50s: Know The Symptoms
Although the transition through mid-life changes, such as menopause, can be rough, the relative "peace" you finally achieve afterwards may be pretty nice. But there is one sour note: Your risk of heart disease doubles – or even triples. This may be due to many issues, including age and other risk factors finally catching up with you.
You need to know what a heart attack feels like. People often delay dialing 911 because they doubt their symptoms signal a heart attack. And that hesitation can cost you your life," says Dr. Goldberg. Aside from the classic warning signs — a bursting chest pain that spreads to jaw, neck, and shoulder — look for these subtler symptoms, which can build in intensity over days or weeks: unusual fatigue, nausea, dizziness, shortness of breath, heaviness in the chest, or upper abdominal pain.
Hidden Heart Risks At 50
• Loneliness. If an empty nest or early retirement leaves you feeling isolated, the heartache may be more than emotional. In a 19-year study, people who reported feeling lonely most of the time had a 76 percent increased risk of heart disease. The connection? Chronic loneliness, like stress, may trigger inflammatory and hormonal changes that promote cardiovascular disease. It may also lead to poorer health habits that increase your risk. Nurture your friendships and forge close social connections by volunteering at a local charity, joining a book club, or undertaking any other social activities that appeal to you.
• Misdiagnosis. Here's a scary (and common) scenario. A woman in her 50s complains to her doctor about persistent chest pain. He sends her for a stress test, but even if that's abnormal, as long as testing reveals no major blockages, he assures her nothing's wrong. The reality: Almost 50 percent of women with abnormal stress testing and open coronary arteries have microvascular coronary dysfunction, in which the heart's smallest arteries don't dilate properly and blood flow is restricted. It can increase your risk for sudden cardiac death, heart attack, or other serious problems by 2.5 percent each year. "Your doctor may dismiss your symptoms as gastroesophageal reflux disease (GERD) or anxiety," says Dr. Bairey Merz, "especially if initial tests come back borderline." So insist on getting a full evaluation that could reveal micro problems.
50s Checkup Checklist
• Routine Screens: Follow the above schedule for your 20s and 30s.
• Prediabetes: Have your doctor perform a fasting glucose test to check for signs of prediabetes.
• Aspirin: Ask your doctor to help you weigh the pros and cons of taking baby aspirin.
• Ask If More Tests Are Needed: Ask your doctor about more frequent tests, new research and special exams that you may benefit from, especially if you’re at a higher risk of heart disease.
In your 50s and beyond, remember to have routine screenings done at least every two years; more often if you have multiple risk factors. Also ask you doctor to redo a "global risk estimation" every time a risk factor, such as your blood pressure or weight, changes.
RELATED: Find A Doctor For Heart Treatment
