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7 Easy Ways to Protect Your Heart as You Age

November 16, 2025

You may not notice it happening, but your heart changes as you get older – and those changes can make you more vulnerable to disease.

“Your arteries can stiffen, your blood pressure can rise, and your risk for heart disease increases,” says Chad Conner, MD, a cardiologist with Hartford HealthCare’s Heart & Vascular Institute. “But there’s a lot you can do to protect your heart at every age.”

Here’s how to keep your heart beating strong, no matter your age.

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1. Move more – every bit counts.

You don’t have to be a fitness fanatic to help your heart. Regular movement strengthens your heart muscle, improves circulation and lowers blood pressure.

“Even simple activity like brisk walking can make a big difference,” says Dr. Conner. Aim for about 30 minutes a day, five days a week – but if that feels like too much, start small and work your way up over time.

The goal is consistency, not perfection. Find what you enjoy, and stick with it.

2. Eat like your heart depends on it – because it does.

A heart-healthy diet can lower cholesterol, blood pressure and inflammation – all major risk factors for heart disease.

“Focus on whole, unprocessed foods,” says Dr. Conner. “Fruits, vegetables, whole grains, lean proteins and healthy fats like olive oil and nuts are all good choices.”

Limit red meat, sugar and processed foods when you can. Try easy swaps like quinoa or farro instead of white rice or water instead of soda. Small changes really add up.

3. Don’t ignore your blood pressure.

High blood pressure often develops without symptoms, but it quietly damages your heart and arteries.

“It’s called the silent killer for a reason,” says Dr. Conner. “Know your numbers and check them regularly.”

If your blood pressure is above 120/80, talk with your doctor about lifestyle changes or medications to help control it. Home blood pressure monitors can help you stay on track between visits.

4. Manage stress before it manages you.

Stress affects more than your mood – it can raise blood pressure and heart rate, putting strain on your heart.

“Everyone feels stress, but finding healthy ways to manage it is key,” says Dr. Conner. Try deep breathing, yoga, reading or spending time outdoors. Even a few minutes of relaxation each day can help your heart stay calm.

5. Get enough sleep.

Your heart needs rest just like the rest of your body.

“Adults should aim for seven to nine hours of quality sleep each night,” says Dr. Conner. “Poor sleep can raise your risk for high blood pressure and heart disease.”

Keep a consistent bedtime, skip screens before bed and make your room cool and dark. If you snore or wake up tired, talk with your doctor about possible sleep apnea.

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6. Quit smoking (or don’t start).

There’s no quicker way to help your heart than to stop smoking.

“Smoking damages your arteries and significantly increases your risk of heart disease,” says Dr. Conner. “The good news is, your body starts to recover almost immediately after quitting.”

Over time your, your circulation and lung function can improve – and your risk of heart attack begins to drop.

7. Keep up with regular check-ups.

Prevention is always easier than treatment.

“Routine visits help us spot risk factors early – like high cholesterol or diabetes – before they become serious,” says Dr. Conner. “And those conversations help you stay accountable for your heart health.”

Even if you feel fine, stay consistent with yearly check-ups and recommended screenings.

When to see your doctor.

If you notice chest pain, shortness of breath, lightheadedness or an irregular heartbeat, don’t brush it off.

“Any new or unexplained symptoms should be checked right away,” says Dr. Conner. “When it comes to your heart, time is everything.”

Your heart may change with age – but with smart habits and regular care, you can protect it for decades to come.