Many people develop stiff arteries and high blood pressure as they age past their 50s. A recent study published in Hypertension suggests that healthy lifestyle factors may go a long way toward slowing this process.

Maintaining healthy arteries may have big payoffs. In the study, healthy vascular aging was associated with a 55% lower risk of cardiovascular events, such as severe chest pain, heart failure, heart attack, and stroke, compared to those without healthy vascular aging.

The study found that, for the most part, maintaining healthy blood vessels was mainly associated with having a very healthy lifestyle, which was determined by looking at how people scored on the American Heart Association’s “Life’s Simple 7.” “Life’s Simple 7” focuses on the seven aspects of a heart-healthy lifestyle. The study found that if people met six of the Life’s Simple 7 goals, they were 10 times more likely to have healthy vascular aging compared with people who met none or only one of the goals.

Life’s Simple 7: Steps to Vascular Health

For optimal cardiovascular health, the American Heart Association advises these seven simple ways to improve your health and enhance your quality of life:

1. Eat better. A heart-healthy eating pattern includes colorful fruits and vegetables, whole grains, fish, poultry, lean meats, legumes, nuts, seeds, vegetable oils, and healthful dairy products. Limit fatty red meats and processed meats, sugar-sweetened items, and sodium.

2. Get active. Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity (or a combination of the two) each week.

3. Lose weight (if overweight). A healthy weight helps promote lower blood pressure, normal blood sugar, and healthier cholesterol and triglyceride levels.

4. Quit/Avoid smoking. Smoking (and regular exposure to second-hand smoke) increases risk of heart disease and stroke.

5. Reduce blood sugar. Fasting blood sugar should be under 100 mg/dL. Over time, high blood sugar can damage blood vessels.

6. Control cholesterol. Unhealthy cholesterol levels contribute to plaque buildup in arteries (atherosclerosis), which makes arteries narrow and stiff.

7. Manage blood pressure. Optimal blood pressure is less than 120/80 mm Hg. Blood pressure at or above 140/90 mm Hg is high.

While we can’t prevent aging, we can try to age more healthfully. And remember – it’s never too late to reap the benefits of a heart-healthy diet and regular physical activity!

Learn more by visiting the American Heart Association Life’s Simple 7 page.

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