<< Back
7 Ways to Protect Your Heart as You Age
August 18, 2026
Getting older has its perks: wisdom, perspective, maybe even early-bird dinner specials.
But your heart? It needs a little more care with time.
“The risk of heart disease increases as we age, but it’s not unavoidable,” says Abhishek Jaiswal, MD, a cardiologist at Hartford HealthCare Heart & Vascular Institute. “Small, steady habits can keep your heart healthy for life.”
Here are seven ways to protect your heart as you get older.
1. Keep moving – every day
Exercise doesn’t have to take hours at the gym. Even a brisk walk around the neighborhood counts.
“Regular activity keeps your heart strong and controls blood pressure and cholesterol,” says Dr. Jaiswal.
Aim for 30 minutes of light exercise most days. And if that sounds intimidating? Don’t bother trying to do it all at once.
Instead, try taking a walk before work, another at lunch and a few extra laps around the grocery store before dinner.
> Related: 5 Heart-Healthy Exercises to Do Today
2. Eat heart-healthy foods
Your heart thrives on the right fuel. And luckily, eating for heart health doesn’t mean surviving on kale and plain chicken forever.
“Choose fruits, vegetables, whole grains, lean proteins and healthy fats like nuts and olive oil,” Dr. Jaiswal says. “These foods provide fiber and important nutrients while helping you limit saturated fat, sodium and added sugars.”
You don’t have to eat perfectly – just make better choices more often. Try adding vegetables to more meals, choosing whole grains more often and replacing a few processed foods with more natural options. Those changes add up quickly.
> Related: 8 Heart-Healthy Snacks to Keep You Going
3. Know your numbers
Blood pressure, cholesterol, blood sugar — these numbers matter more as you age.
“High blood pressure and cholesterol often have no symptoms until they cause major problems, so staying on top of these numbers helps prevent serious issues,” says Dr. Jaiswal. “Regular screenings give you the chance to identify any changes before they lead to complications.
And don’t just take the test and forget about it. Ask your doctor what your results mean, and whether your personal risk factors warrant more screenings.
Depending on your results, lifestyle changes or medications may help lower your risk of heart attack, stroke and other cardiovascular problems.
4. Manage stress
Been under a lot of pressure lately? Your heart will feel it, too.
Stress is unavoidable, but living in a constantly elevated state can take a toll on both your physical and mental health.
“Chronic stress can raise blood pressure, promote inflammation and lead to unhealthy habits like smoking or overeating,” Dr. Jaiswal notes. “When stress becomes normal for you, those effects can build over time and contribute to cardiovascular risk.”
Nobody expects you to eliminate stress altogether, but finding healthier ways to manage it is important. Exercise, deep breathing, meditation and spending time with the people you love can all make a difference.
> Related: 5 Mindfulness Techniques Worth Trying
5. Get enough sleep
Going to bed at 9 p.m.? Your heart approves.
Sleep isn’t just about feeling less cranky the next morning. Your body needs those hours to rest and recover.
“Adults need at least seven hours of sleep each night. Poor sleep raises your risk of heart disease and high blood pressure,” says Dr. Jaiswal.
Sleep quality matters, too. If you regularly wake up exhausted after plenty of time in bed, it’s worth mentioning to your doctor.
> Related: 5 Foods That Can Prevent Heart Failure
6. Pay attention to symptoms
Don’t ignore chest pain, shortness of breath or unexplained tiredness. These could be signs of heart trouble — so check with your doctor if anything feels off.
“Too often, people brush off symptoms as aging, but they could be signs of heart disease,” Dr. Jaiswal warns. “If something is new, persistent or noticeably different from your baseline, it’s important to talk to your doctor about it.”
Symptoms can be subtle, so if something feels off, it’s always better to check in with your provider than to ignore it.
> Related: 5 Signs You Have a Healthy Heart
7. Quit smoking (or better yet, never start)
Few things damage the heart faster than tobacco.
“Smoking harms your arteries and raises your risk of heart attack and stroke,” says Dr. Jaiswal. “It damages blood vessels, increases inflammation and makes your heart work harder. Quitting is one of the most important steps you can take for your cardiovascular health.”
The good news? Your heart begins to heal soon after you quit.
“Every healthy choice adds up,” says Dr. Jaiswal. “Focus on progress, not perfection — your heart will thank you.