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

Heart-healthy habits boost your well-being now, and set you up for better health later in life. And they’re as good for your children and aging parents as they are for you.

Updated November 14, 2024

By Maria Duca, MD, Cardiologist, Virtua Cardiology

It’s never too early, or too late, to care for your heart. Eating a Mediterranean-style diet, staying active, and not smoking can help you maintain a healthy weight and control your blood pressure and cholesterol—all important steps for everyone to prevent heart disease.

These simple steps can help you and your loved ones maximize health at any age.

Childhood (Ages 6 to 11)
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 at www.myplate.gov/life-stages.
Set aside a time, such as Sunday afternoons, to plan the coming week’s meals and grocery shop.
Move as a family. Go for walks around your neighborhood or local park or play in the backyard.

Adolescence (Ages 12 to 19)
Studies have found that people with high blood pressure as young adults are at higher risk for coronary artery disease later in life.

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 apple slices, popcorn, and hummus with carrot sticks.

Ages 20 to 59
Many people put on excess pounds over the years, increasing their 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 five- to 10-minute blocks of aerobic activity whenever you can. Aim for at least 30 minutes of exercise daily.
Emphasize health-promoting foods, such as fresh fruits and vegetables, whole grains, and lean proteins.
Have some fun every day to help reduce stress.
If you drink alcohol, do so in moderation.
Avoid smoking and be aware that vaping is not a safe alternative.
Check your blood pressure, cholesterol, and blood sugar levels as directed by your health care provider.

Ages 60 and Beyond
Never retire from efforts to 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 of heart disease in older adults.
See your health care providers for regular checkups, even if you’re feeling fine.

Living well today can help ensure a healthier tomorrow.

Get on the Road to Good Heart Health

Virtua’s team of heart experts provides comprehensive cardiac care, from medical cardiology to interventional procedures to advanced cardiac surgery. Schedule an appointment online with a Virtua cardiologist.