Analyses & Studies

Focus Healthcare - The Heart of Longevity: Why Your Heart Health Holds the Key to a Longer Life

While “longevity” has become a buzzword—often accompanied by fancy supplements and complex routines—optimizing heart health remains the most powerful way to reduce disease risk and support a long, fulfilling life.

Cardiovascular disease is one of the most significant threats to a long healthy life.  One in three of us will die from a heart attack or stroke. However, there is a silver lining: an estimated 90% of heart attacks and strokes can be prevented by taking the right steps early on. If you are serious about living a long, healthy life, look no further than your heart.

Risk Factors for Heart Disease
Understanding the key risk factors for heart disease is crucial to preventing it. High blood pressure, high cholesterol, diabetes, smoking, obesity, and a sedentary lifestyle are among the most common contributors. Family history and age also play a role, as do chronic stress and poor sleep. Although you cannot change your genetics you can change many of the other risk factors.

First step – Know your enemy

Many people are unaware they have risk factors for heart disease until symptoms arise. A simple check-up and blood panel can identify your major issues with ease.  These assessments typically include measuring blood pressure, evaluating cholesterol levels (including ApoB and Lp(a)), and screening for diabetes or prediabetes. Depending on your background and risk profile, additional tests—such as an electrocardiogram (ECG), stress test, or heart or artery imaging—may be recommended. By proactively identifying potential issues, you can make timely, targeted changes to reduce your risk of more serious complications later on.

What to Do
Focusing on evidence-based strategies for heart health offers the best path to longevity. Here are some recommendations:

1. Diet
   Aim for a balanced plate rich in fruits, vegetables, whole grains, and lean proteins. Limiting high-sugar items, unhealthy fats, and excess sodium can help manage blood pressure and cholesterol levels. Consider diets like the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) plan, which have been shown to reduce the risk of cardiovascular disease.
2. Stay Active
   Exercise is the single most powerful tool to prolong your life and prevent disease. Strive for at least 150 minutes of moderate-intensity aerobic activity per week—walking, swimming, cycling, or dancing are all excellent choices. Balance between endurance HIIT and weight training is important.
3. Quit Smoking
   If you smoke, stopping is one of the most effective ways to protect your heart. Smoking damages blood vessels, encourages plaque buildup, and increases the likelihood of dangerous blood clots. Seek support through counseling, nicotine replacement therapies, or smoking cessation programs if needed.
4. Manage Stress and Sleep
   Chronic stress and insufficient sleep increase the risk of heart disease. Practicing mindfulness, deep breathing, or yoga can help reduce stress. Setting a consistent bedtime routine—switching off electronics and dimming lights—can significantly improve sleep quality.
5. Consider Medication When Necessary
   Lifestyle changes are fundamental, but for many individuals, medication is also essential for optimal heart health. If you have high blood pressure, high cholesterol, or diabetes, your doctor may prescribe medications such as ACE inhibitors, statins, or other relevant therapies. Consistent adherence to prescribed treatments can greatly reduce the risk of heart-related complications.
6. Stay Informed
   Rather than chasing every new supplement trend, prioritize proven steps for a healthy heart. Consult a healthcare professional for personalized advice, and focus on sustainable lifestyle changes.

By taking charge of your heart health—through proper screening, lifestyle modifications, and, if necessary, medications—you can dramatically reduce your risk of cardiovascular disease. In doing so, you not only protect one of your body’s most vital organs but also pave the way for a longer, healthier life. Your heart truly is at the centre of your longevity journey.

By Dr Michael MacDonald, Senior Consultant Cardiologist, Harley Street Heart & Vascular Centre

SOURCE: Harley Street, Heart & Vascular Centre