No wonder the heart is called the “ticker.” It keeps us ticking, hopefully into old age. These days, a crowded birthday cake may increase your risk of heart disease.

The National Institute on Aging reports that 65-year-olds are more likely to have strokes and heart attacks.

There are reasons our heart health can decline with age, which you may not like.

As we age, arteries stiffen, plaque builds up, and heart muscles change, causing cardiovascular disease, says Dr. Bernardo Acevedo-Mendez, MD, FACP of North Shore University Hospital and Long Island Jewish Medical Center.
Body and lifestyle changes occur. Dr. Laura Verde, MD, FACC., lead cardiovascular specialist at Conviva Care Center, says “Our bodies become more resistant to insulin with age, increasing the risk of diabetes.” “Older people tend to have reduced aerobic fitness due to exercise limitations from joint pains and arthritis.”

While you can’t change your birth year, doctors say you can improve your heart health and live longer. Doctors recommend avoiding heart-healthy habits if that’s your goal.

The best way to keep your heart healthy after 60 is to avoid heart-damaging foods. No food is off-limits unless you want to, but doctors recommend limiting it. “You should avoid excess sodium,” advises Dr. Acevedo-Mendez.

Dr. Nadim Geloo, MD, a cardiologist and Abbott structural heart business senior director of medical affairs, advises limiting highly processed foods.

“Adding salt to your meals or consuming excess sodium containing processed food contributes to the development of hypertension, a major risk factor for heart disease,” says Acevedo-Mendez.”The increase [in blood] pressure damages the blood vessels and increases the workload on the heart.”

A 2023 trial of over 200 people aged 61 found that a lower-sodium diet could lower blood pressure like hypertension medications.

Recent research also shows highly processed foods perform poorly. A 2023 study found that eating a lot of processed foods could raise heart disease risk.

“Follow a healthy dietary pattern with an emphasis on whole, unprocessed foods,” Prioritize fruits, vegetables, whole grains, legumes, nuts, and fish, says Dr. Acevedo-Mendez.

“Try using liquid plant oils like canola, olive and avocado instead of butter, or unhealthy tropical oils such as palm or coconut oil,” Dr. Acevedo-Mendez says.

Other Habits to Ditch for Better Heart Health as You Age

1. A mostly sedentary lifestyle

Every doctor we spoke with stressed physical activity.

“Regular exercise helps regulate sugar levels, improves HDL, which is the good cholesterol, and reduces blood pressure,” says Verde. “Regular exercise also has a potent impact on mood and can help regulate hormones that can contribute to feelings of depression or anxiety—all contributors to the risk of heart disease.”

2. Smoking

If you have this habit, Dr. Geloo advises quitting. “Smoking significantly increases your risk for heart disease, and stopping can lower that risk,” Dr. Geloo.

No smoking? Keep it simple. “Don’t start,” says Dr. Geloo.

3. Skipping doctor appointments

Not all heart disease symptoms are obvious. Checkups help doctors spot issues before they worsen.

“I always recommend that people pre-schedule visits with their doctor rather than wait for symptoms, which could indicate something more serious,” Dr. Geloo.

Sometimes heart health discussions can’t wait for a scheduled appointment.

“You should speak with your doctor if you notice you are not able to walk as far as you used to or get more tired with your daily activities,” says Dr. Acevedo-Mendez. “Seek prompt medical attention if you are experiencing symptoms such as shortness of breath, chest discomfort, leg swelling, irregular heartbeat or fatigue.”