10 Habits To Keep Your Heart Younger Than Your Age

Have you done anything today to keep your heart more supple and youthful? It’s a fact that, just as sun protection slows skin ageing, the right lifestyle tweaks can literally help keep you young at heart. “A younger heart age not only lowers your risk of heart attack and stroke, it can also help you live longer and healthier,” says Natalie Raffoul, risk reduction manager at the Heart Foundation.
On the flipside, if you’ve put heart health on the backburner by eating too many takeaway meals, bingeing late at night on Netflix, overdoing the chardonnay with dinner and skimping on exercise, your heart may be ageing at a faster rate. You might even be missing or dismissing telltale signs of ticker trouble, such as swollen ankles and feet, dizzy spells, leg cramps, changes in heart rhythm, a persistent cough, cold hands and fingernails that curl over at the top. But don’t fret – it’s never too late to turn back your heart’s ageing clock and knock years off the age of your ticker.

CHANGE OF HEART

When the Heart Foundation invited people to fill out a simple online survey to assess their heart age, it enabled them to track the heart health of Australia. The results have provided a sobering snapshot, showing that seven out of 10 Aussies have a heart age above their biological age, and one in eight have a heart age at least six years older than they are. The findings also showed that 60 per cent of people don’t know their blood pressure and 82 per cent have no
idea what their cholesterol levels are. “That’s why we’re encouraging people to know their numbers and check their heart age,” Natalie explains.

“Heart disease is the leading cause of death in Australian women, but little lifestyle habits can help protect your heart health and slow the rate at which your heart is ageing,” she says. “These tweaks will help keep your blood vessels and heart walls more flexible and also lower blood cholesterol, minimising plaque build-up in your arteries.”

Think of it like this: As your heart is a muscle, keeping it in shape ensures it stays stronger and fitter. This means better circulation all over your body to benefit your joints, tissues, brain, other organs and skin, which all stay younger and healthier, too. As a result, you think more clearly and enjoy more energy to multitask. Better heart health also protects senses, like hearing and eyesight, so in midlife and beyond, you can continue to fully enjoy the sound of music and conversation and the sight of a pretty sunset. But to savour these wellbeing perks, you have to put your heart into it. “Heart disease is about 80% preventable, so even small lifestyle changes can do a great deal to lower your heart age,” says Dr Linda Worrall-Carter, CEO of Her Heart, an organisation empowering women to improve their heart health.

LET’S GET STARTED!

Making the right tweaks to give your heart a youthful makeover might sound like a chore, but
it isn’t. In fact, it can be relaxing, flavoursome and lots of fun. So, treat yourself with these ticker-friendly tips and stay young at heart for life.

WALK AND TALK WITH A FRIEND
Just make sure you keep up the pace! “Thirty minutes of moderate exercise a day reduces blood pressure and cholesterol levels and helps you maintain a healthy weight – all benefits that help lower your risk of heart attack and stroke,” says Natalie. Studies have also linked socialising with friends to other heart bonuses, such as healthier blood pressure and lower stress hormones. So, make that friendly call today!

TIP: Keep going, since walking 40 minutes or more three times a week at a moderate to fast pace can reduce your risk of heart issues by 25%, according to the US Women’s Health Initiative.

CREATE A SLEEP SANCTUARY
“Seven to eight hours of good quality sleep can reduce your blood pressure and blood glucose,
boost your mood and help you maintain a healthy weight,” says Dr Worrall-Carter. To max the quality of your zzzs, turn your bedroom into a soothing sleep retreat. Pop a little lavender scent sachet under your pillow – numerous studies show that this aromatic scent can enhance sleep quality. Also make sure you banish your computer, laptop and phone from the bed. “Though you may feel like you’re kicking back while scrolling, in fact your eyes are darting and rolling to keep up with the movement on the screen,” she points out. “This eye movement keeps your senses and brain more alert, which can also make it harder to nod off.”

TIP: Aim to hit the hay between 10 and 11pm every night – this can dial down your risk of developing heart disease, shows UK research.

ENJOY QUALITY TIME WITH A BOOK
Reading makes you relax faster than listening to music, reducing stress by up to 68%, shows research from the UK. “Stress keeps you in ‘higher gear’ by flooding the body with cortisol,” explains Dr Worrall-Carter. “This can raise your heart rate and blood pressure. When you’re
anxious, you also lean towards unhealthy habits, such as overeating or drinking too much alcohol. So, de-stressing through activities, such as reading, yoga and meditation, is important for slowing your heart rate, reducing blood pressure and lowering the risk of heart disease.”

TIP: Instead of reaching for that glass of red to unwind when you arrive home, bury your nose in a book for 20 minutes to decompress. Repeat at bedtime.

HAVE A TEA BREAK
When you sip on a brew of English breakfast, orange pekoe or green tea, you give your body an instant boost of antioxidants, called flavonoids. These reduce inflammation and help improve the endothelial lining of the arteries, keeping them softer and more flexible, which can also lower blood pressure. This may be why people who drink tea more than three times a week have a 39% lower incidence of heart disease and stroke and a 56%decreased risk of heart disease and stroke, according to Chinese research involving more than 100,000 participants. Green tea gets the biggest thumbs up for maximum heart benefits. Earl Grey also contains a citrus extract called bergamot, which has been shown to ramp up levels of healthy HDL cholesterol, known to help slow heart ageing.

TIP: Choose a loose-leaf variety (ie not prepackaged regular teabags) and steep it for five minutes or more to extract more flavonoids. “Serve it with skim milk and without sugar, so your cuppa is not adding empty kilojoules to your diet,” advises Dr Worrall-Carter.

SPICE IT UP WITH NEW FLAVOURS
Pump up the flavour of meals by adding more spices and slashing the salt. Putting away the salt
shaker will help lower blood pressure, which, in turn, reduces your risk of heart disease and stroke, explains Natalie. And once you do, your taste buds will be more sensitive to many other delicious flavours.

TIP: Turmeric is known as the golden spice because it contains curcumin, which has heart-protective benefits. So, order a low-fat turmeric latte instead of a latte and add more
turmeric to dips and curries.

SAVOUR SOME DARK CHOCOLATE
Packed with healthy flavonoids and magnesium, which help lower cholesterol, dark chocolate
also contains stearic acid, one of the few heart-friendly saturated fats. Just stick to a few squares.

TIP: “Choose dark chocolate with at least 70% cocoa (but 80% is better), and steer clear of flavours such as salted caramel, mint and orange, as these usually contain more sugar,” Dr
Worrall-Carter suggests

CUDDLE UP
A good hug can lower blood pressure and boost levels of a feel-good hormone called oxytocin, shows US research. And when the women in the study enjoyed a second hug with someone they loved, it reduced high blood pressure as effectively as medication.

TIP: If your partner, friend, child or relative is comfortable with hugging, hold your embrace for
20 seconds to really maximise the oxytocin release and heart benefits.

SPOON ON SOME YOGHURT
Enjoy a dollop on your breakfast cereal or with some berries and reap the benefits. University of South Australia research has found that eating yoghurt daily is linked to lower blood pressure. “This is because yoghurt contains calcium, magnesium, potassium and healthy bacteria, which all help to regulate blood pressure,” says study co-author Dr Alexandra Wade.

TIP: If you find plain Greek yoghurt a bit too tart, add a dash of maple syrup or fresh fruit and some vanilla extract for more flavour.

LAUGH OUT LOUD
Laughter helps reduce stress hormones, such as cortisol, which are known to damage the protective lining of the blood vessels. Indeed, much research over the years has found that a good giggle or belly laugh can help lower your risk of heart attack.

TIP: Reduce your evening viewing diet of movie thrillers and instead watch more comedy specials, or hit YouTube for some funny vids.

ENJOY PUPPY LOVE
Or play ‘fetch’ with your dog. Pet owners boast better health and, according to US research, canines are your heart’s best friend. They encourage you to get out and exercise more, offer
constant companionship and also keep you connected to your community when you chat to other dog lovers in the park.

TIP: If you don’t own a dog, play with a friend’s dog or offer to walk a neighbour’s pooch a couple of times a week. They’ll most likely be grateful for the help!

3 smart heart moves to try

1. If you’re going through menopause and have signs of heart issues, a family history of heart disease or general concerns about your heart health, chat with your doctor about Menopausal Hormone Therapy (MHT). MHT can help reduce artery narrowing and plaque build-up in the heart, US research shows.
2. Next time you get a blood pressure reading, ask your doctor to do one on your leg as well – if the number is elevated, this may be a sign of arterial narrowing, which could be occurring in your heart, too.
3. Ask your GP to refer you for a coronary artery calcium score (a non-invasive CT scan of the heart) – this gives you a snapshot of plaque deposit build-up in your arteries.

Hidden heart attack risks 

The health issues below could signal an increased risk of heart disease. If they apply to you,
see your GP about heart monitoring:
• Gum disease
• High resting heart rate
• Aura migraines
• Polycystic ovarian syndrome
• Rheumatoid arthritis
• Diabetes
• Snoring
• Preeclampsia or gestational diabetes, when pregnant
• An apple tummy shape
• Depression