Protecting Your Heart: Simple Lifestyle Changes for a Stronger Cardiovascular System

Cardiovascular disease remains the leading cause of death among older adults, but understanding its risk factors and taking proactive steps can reduce the chances of developing serious heart conditions. Beyond its life-threatening impact, heart disease is linked to brain health issues like Alzheimer’s disease, making prevention even more crucial.

Practical Ways to Reduce the Risk of Heart Disease

Protecting your heart does not always require drastic lifestyle changes. A few simple yet effective habits can have a lasting impact on cardiovascular health:

1. Brush Your Teeth Three Times a Day

Oral hygiene is often overlooked when it comes to heart health, but maintaining good oral care can play a significant role in preventing cardiovascular disease. A 2020 study published in the European Journal of Preventive Cardiology found that people who brushed their teeth three times a day had a 10 percent lower risk of atrial fibrillation (irregular heart rhythm) and a 12 percent lower risk of heart failure compared to those who brushed only once or not at all. This connection is largely attributed to the reduction of periodontal disease—a common condition in which the gums become inflamed and infected due to the buildup of plaque and bacteria.

Periodontal disease has long been associated with an increased risk of cardiovascular problems. The bacteria from gum disease can enter the bloodstream, leading to inflammation and plaque buildup in the arteries. Over time, this can contribute to atherosclerosis (narrowing and hardening of the arteries), which raises the risk of heart attack, stroke, and other serious heart conditions. Regular brushing helps prevent the accumulation of harmful bacteria, reduces the risk of gum disease, and supports overall heart health.

2. Do Deep Squat Exercises

Deep squats and heel raises are simple and effective exercises that promote blood circulation in the lower limbs and help relieve symptoms of chronic venous insufficiency, including edema. They are particularly beneficial for people with sedentary lifestyles or those who spend long hours sitting or standing. They also strengthen leg muscles, improving venous return—the flow of blood back to the heart.

• Proper form for squats: To perform squats correctly, keep your upper body upright and push your hips backward. It’s normal for your knees to slightly extend past your toes, but avoid excessive forward movement to reduce strain on the knees.
• Heel raises: Heel raises can be done while standing or sitting. Hold each raise for 10 seconds, repeating for 10 to 15 repetitions per session.

In general, regular strength training plays a meaningful role in supporting cardiovascular health. A 2022 systematic review found that performing 30 to 60 minutes of muscle-strengthening activities per week can reduce the risk of cardiovascular disease, cancer, and all-cause mortality by 10 to 20 percent.

3. Engage in Light-to-Moderate Intensity Exercise

Light-to-moderate intensity exercise involves activities that elevate your heart rate and breathing but still allow you to talk comfortably. Common examples include brisk walking, jogging, swimming, and cycling. These activities are effective for improving heart health without overexertion, making them ideal for most fitness levels.

Aim for two to three sessions per week, each lasting around 30 minutes. This routine strengthens the heart, improves circulation, lowers blood pressure, and reduces the risk of chronic conditions like diabetes. Incorporating moderate exercise into your weekly routine promotes long-term cardiovascular health and overall well-being.

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