How to prevent cardiac arrest in your 30s, 40s, 50s: Heart health in all ages and stages of life

Heart health isn't a one-size-fits-all approach; it's a dynamic, lifelong journey. (Photo by Jamie Street via Unsplash)

Cardiac arrest is a significant health concern worldwide, particularly in India. Globally, as per the latest World Heart Report 2023 published by the World Heart Federation, cardiovascular diseases (CVDs), which include cardiac arrests, are the leading cause of mortality and a significant contributor to disability. The number of deaths due to CVDs increased from around 12.1 million in 1990 to 18.6 million in 2019, which is an over 53 percent increase in incidences of heart diseases with almost equal distribution between males and females. Over 80 percent of these deaths occur in low- and middle-income countries such as India.

In India, the situation is particularly concerning. It's estimated that about 5-6 lakh people die every year due to sudden cardiac death (SCD), and a significant proportion of these individuals are under the age of 50. More recently, updated findings from the Global Burden of Diseases Collaboration, published in the Journal of the American College of Cardiology, showed age-standardized mortality rates from cardiovascular diseases in South Asia, including India, on the rise and ranging from 225.4 to 326.5 per 100,000 persons in 2022. Moreover, there has been an increasing trend of cardiac arrests in young adults in 2023, highlighting the need for awareness and preventive measures in all age groups, not just older adults.

Heart health isn't a one-size-fits-all approach; it's a dynamic, lifelong journey. Cardiac arrest, a sudden and often fatal event, can strike at any age, but the strategies to mitigate its risks evolve as we journey through life's different stages.

Midlife: The critical checkpoint

Regular monitoring and early detection are crucial in managing heart health, especially from the 40s onwards. A proactive, comprehensive approach is vital to maintaining a healthy heart during these years.

Research has also suggested that family and community activities are critical for heart health in adulthood as they are fun and relaxing times. Being active in a social environment is more than a workout when we team up with our loved ones or neighbours for physical activities. These shared experiences offer a mix of benefits that are great for the heart.

First off, there's the obvious: physical activity. Doing things together, like sports or gardening, makes exercise enjoyable and varied, which is fantastic for cardiovascular health. But the perks go beyond just moving around.

Being part of a group brings emotional support, a powerful stress-buster. Less stress means a lower risk of heart disease. Plus, having fun and relaxing with others is lovely, taking a break from daily worries.

Then, there's the healthy lifestyle angle. Communities often run health activities and workshops. Being around people who care about their health can inspire us to eat better and stay active. And let's not forget mental health – feeling connected and mentally engaged is just as crucial for a healthy heart.

Routine and accountability also come into play. Regular group activities help us stick to a healthy routine. Knowing others count on us can motivate us to keep up with our fitness and health goals.

And, of course, there's learning. Sharing health tips and learning in a group setting is effective and enjoyable. Community programs also increase heart health awareness, emphasising regular check-ups.

Thus, embracing family and community activities into our lives offers a comprehensive approach to heart health. These activities are not just about physical exercise; they encompass emotional support, stress relief, and learning opportunities, making a heart-healthy lifestyle more enjoyable and sustainable in the long term.

Sunday team sports are great for many reasons. (Photo Jamal Hutchinson via Pexels)

Heart health becomes increasingly important as we age into our 40s and 50s, necessitating regular check-ups and assessments. During this stage of life, specific tests are vital for monitoring heart health:

Blood pressure screening: Essential for identifying high blood pressure, a key risk factor for heart disease. Do this periodically even if you feel completely fine - high blood pressure is known as a silent killer for a reason.

Cholesterol profile: Involves checking levels of total, LDL (bad), and HDL (good) cholesterol, along with triglycerides.

Blood sugar tests: These are important for detecting diabetes or pre-diabetes, as these conditions are linked to a higher risk of heart disease.

C-reactive protein (CRP) test: Measures body inflammation levels to assess cardiovascular disease risk.

Electrocardiogram (EKG/ECG): Helps in examining the heart's electrical activity.

Echocardiogram: An ultrasound to evaluate the heart's structure and function.

Coronary calcium scan: A CT scan detecting calcification in the coronary arteries, an early sign of coronary artery disease.

Carotid Intima-Media Thickness Test (CIMT): An ultrasound test that measures the thickness of the carotid artery walls to indicate potential atherosclerosis.

HbA1c Test: Provides an average blood sugar level over the past three months.

Fasting insulin test: Assesses insulin sensitivity and diabetes risk.

Homocysteine levels: High levels of this amino acid can indicate a risk for heart disease.

Fibrinogen level test: Checks a clotting protein fibrinogen to gauge cardiovascular risk.

Advanced lipid testing: Includes tests like Lipoprotein(a) [Lp(a)] and Apolipoprotein B (Apo B) for a detailed analysis of cholesterol particles.

Stress test: Checks for coronary artery disease or arrhythmias, particularly in those with symptoms or a family history of heart disease.

If you haven't been as diligent about your heart health until your 40s, it's not too late to start. Focus on a balanced diet, regular exercise, and stress management. Be vigilant about symptoms that might indicate heart problems, like chest pain, shortness of breath, or palpitations, and consult a healthcare provider immediately if these occur.

Senior years: Adaptation and awareness

As we age, our bodies change, and so do our heart health strategies. In our 60s and beyond, it's essential to continue with regular physical activity, but the intensity may need to be adjusted. Low-impact exercises like walking, swimming, and yoga are excellent choices. Nutrition remains vital, with a focus on heart-healthy foods. Regular medical check-ups are essential to monitor heart health and manage chronic conditions like hypertension or diabetes.

Keeping your heart healthy is closely tied to how well you stay hydrated, regardless of age. Here's why drinking enough water is so essential for heart health:

Blood volume and pressure: Hydration keeps the blood volume at the right level, ensuring your heart doesn't overwork. Dehydration can lower blood volume, making the heart strain more.

Cardiovascular function: Water helps blood flow smoothly through your vessels, reducing the heart's effort. Dehydration thickens the blood, making circulation more challenging.

Body temperature regulation: When you're hydrated, your body can manage its temperature better, especially during physical activities. This efficiency aids the heart in delivering oxygen effectively.

Muscle function, including the heart: Electrolytes, balanced by fluids, are vital for the heart's rhythm and muscle contractions.

Reduced heart attack and stroke risk: Staying hydrated prevents blood clots, reducing the risk of heart attacks and strokes.

Detoxification: Water facilitates the removal of waste and toxins, cutting down heart disease risks due to harmful buildup.

Avoiding low blood pressure: Proper hydration keeps blood pressure from dropping too low, which is crucial for heart health.

Enhanced physical performance: For active people, hydration boosts endurance and minimises cardiovascular stress during exercise.

The amount of water needed daily varies by age:

Children and adolescents

Ages 4-8 years need about 5 cups (1.2 litres).

For 9-13 years, girls need 7 cups (1.7 litres), and boys need 8 cups (1.9 litres).

For 14-18 years, girls need 8 cups (1.9 litres), and boys need about 11 cups (2.6 litres).

Adults

Women need roughly 11.5 cups (2.7 litres), men about 15.5 cups (3.7 litres) from all fluids and foods.

Hydration tips: Carry a water bottle, watch for dehydration signs (like dark urine and dry mouth), hydrate before, during, and after physical activities, and eat fruits and veggies high in water.

Drinking enough water is a simple yet crucial step in heart health, supporting everything from blood circulation to muscle function. It's a vital part of a heart-friendly lifestyle for all ages.

Dehydration can lower blood volume, making the heart strain more. (Photo by Mart Production via Pexels)

Now, you can't turn back time, but it's good to know what sets people up for habits that are heart-healthy for them throughout life. Perhaps you have children or grandchildren whose nutrition and activity levels you can influence, to set them on the healthiest possible path for them. Read on also, for tips that can still be useful for you in your 40s, 50s, 60s. For example, the absolute upper limit of how much saturated fat and added sugar even a healthy 20-year-old can have.

Childhood and adolescence: Building the foundation

Don't skip this section if you have children or nephews/nieces at this stage of life. Establishing heart-healthy habits early in life is critical. Nutrition, mainly, plays a vital role. For children, it's recommended to focus on fruits, vegetables, whole grains, lentils, and lean protein and reduce processed foods and sugary drinks. Here's a quick rundown of the dietary guidelines for a healthy heart:

Dietary Fibre: Optimal fibre intake is essential for a healthy heart; the recommended intake varies by age. Children aged 1-8 should consume about 14-25 grams daily, while adolescents aged 9-18 should consume 26-38 grams. Adults should aim for 15 grams of fibre for every 1,000 calories consumed.

Fruits and Vegetables: The American Heart Association (AHA) and the United States Department of Agriculture (USDA) recommend specific daily intakes for children and adolescents. Younger children between the ages of 2 and 8 should consume 1 to 2.5 cups of fruits and vegetables daily. For girls aged 9-18, it is 1.5 to 3 cups; for boys aged 9-18, the intake is higher at 1.5 to 4 cups.

Protein: Adequate protein is crucial for growth and heart health. Children should consume about 13-19 grams daily, while adolescents require a little more, around 34-52 grams. Protein can be consumed from animal sources like eggs, lean meats, low-fat dairy, and plant sources such as beans, lentils, and tofu.

These dietary recommendations for protein are minimal as per the Dietary Reference Intakes (DRIs) and would typically vary based on growth rate, body size, and physical activity. Active children and adolescents, particularly those in competitive sports, might need more protein to support muscle repair and growth, ranging from 1.2 grams to 1.6 grams per kilogram of body weight per day.

Alongside diet, regular physical activity is crucial for a strong and healthy heart. Children and adolescents should aim for at least 60 minutes of moderate to vigorous daily activity. This could include sports, cycling, swimming, or running, combining aerobic, muscle-strengthening, and bone-strengthening exercises. Also, maintaining a stress-free environment and good sleep hygiene are essential for heart health. These habits, developed early, are integral to reducing the risk of heart disease later in life.

Less screen time means more chances to be active. (Photo by Oladimeji Ajegbile via Pexels)

Young adulthood: Maintaining vigilance

As we enter our 20s and 30s, studies, careers, friends often corner our attention to the exclusion of everything else, including eating healthy and exercising. The distractions of life can often derail our heart health. This is the time to double down on those healthy habits formed in youth.

Also, reducing screen time can be a game-changer for adult heart health. We're often sedentary when we spend hours glued to screens for work or leisure. This inactivity is a known culprit in heart disease. Let's explore how cutting down on screen time can turn things around for our hearts:

Get moving: Less screen time means more chances to be active. Physical activities, from a brisk walk to a full-fledged workout, strengthen the heart, boost circulation, and keep blood pressure and cholesterol in check.

Fight obesity: The more we lounge in front of screens, the higher our risk of obesity, a significant heart disease risk factor. Swapping screen time for active hobbies helps maintain a healthy weight.

Sleep better: Ever noticed how screens before bed mess with your sleep? The artificial blue light from these screens and engaging or disturbing content affect our natural sleep rhythms. Quality sleep is a pillar of heart health, reducing risks of heart issues and stroke.

Eat smarter: Watching content while eating often encourages mindless munching on unhealthy snacks. Cutting back on screen time leads to more mindful eating, meaning better awareness of hunger cues and food choices.

Stress less: Our mobile screens, primarily through social media and work, can be constant sources of stress. Stress is bad news for the heart. Engaging in screen-free activities can help keep stress at bay.

Boost mental health: Good mental health is indirectly linked to a healthy heart. Reducing screen time can decrease anxiety and depression, thus supporting heart health.

Connect more: Less time with screens opens doors to more real-life social interactions, which are great for the heart and overall well-being.

Better posture, less pain: Hours in front of screens often mean poor posture, excessive cervical flexion, weakening the upper back and causing back and shoulder pain. This can hinder our ability to stay active, indirectly affecting heart health.

Here is a pro tip to break free from the screen's grip: Set specific time limits for screen use, take breaks to move around, dive into non-screen hobbies, be mindful about evening screen use, and replace some screen time with physical activities.

Reducing screen time isn't just about lowering inactivity; it's about embracing a heart-friendly lifestyle in multiple ways, from physical activity to mental well-being. A heart-healthy life is just a screen switch-off away!

Real-life social interactions are great for the heart and overall well-being. (Photo by RDNE Stock Project via Pexels)

When it comes to a healthy diet for young adults, there are several vital dietary guidelines to consider:

Saturated and trans fats: Keeping saturated fat intake below 10 percent of your total daily calories is recommended. A 2,000-calorie diet means at most 20 grams per day. Lowering this to 5-6 percent is advised for those with high cholesterol or heart disease risk. Moderating the intake of added fats from sources like butter, ghee, coconut, and palm oil is essential.

Another fat that should be avoided for a healthy heart is trans fats. Aim to keep them close to zero, ideally under 1 percent of your daily calories.

Healthier fat choices: Opt for unsaturated fats in flaxseed, chia seeds, olive oil, avocados, nuts, and fatty fish. These are beneficial for heart health.

Balanced diet and cooking methods: Focus on a diet rich in fruits, vegetables, millet, lean proteins, and healthy fats. Prefer grilling, baking, or steaming over frying, and be mindful of portion sizes.

Healthy 20-30-year-olds should limit consumption of saturated fats to a maximum of 20 grams per day. Those at risk for high cholesterol or heart disease should restrict this further, to 5-6 percent of the calories they consume in a day. (Photo by Polina Tankilevitch via Pexels)

Sugar intake: The American Heart Association (AHA) suggests limits for added sugar intake—no more than 100 calories or 25g or six teaspoons per day for women and 150 calories or 37.5g or nine teaspoons per day for men.

It's, however, essential to distinguish between added and natural sugars in fruits and vegetables. Excessive consumption of added sugars is linked to various health risks, including obesity, diabetes, and heart disease.

So, from a dietary perspective, young adults should limit their intake of saturated and trans fats, choose healthier fat sources, and be cautious about added sugars. Monitoring food labels and opting for whole, unprocessed foods can significantly contribute to maintaining heart health and overall well-being.

For younger adults, regular physical activity is critical for maintaining heart health. The American Heart Association (AHA), among others, suggest a well-rounded exercise routine, which includes:

Aerobic activity: Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise weekly, spread out over several days. A general indication of moderate activities is those where you can talk but not sing, like brisk walking. In contrast, vigorous ones are more intense, like running or intense cycling, where speaking more than a few words without pausing for breath is challenging.

Muscle strengthening: Engage in moderate to high-intensity muscle-strengthening exercises, such as weight training, at least twice a week.

Flexibility and balance: Incorporate exercises like yogic asanas practice or stretching to improve flexibility and balance.

Consistency in exercise is crucial for heart health. Mixing different exercise modalities keeps the routine exciting and covers various components of fitness. Listening to your body and avoiding pushing it too hard is essential, especially for beginners. Gradually increase the intensity and duration of workouts. Look for opportunities to be active daily, like using stairs, walking, or biking instead of taking lifts, escalators or motorised vehicles for short distances.

However, these are general guidelines, and it's essential to customise your exercise plan to fit your personal fitness level, health conditions, and preferences.

Quit smoking and vaping

Another important step we can take in our 20s and 30s to keep our hearts healthy is choosing to avoid smoking and vaping. This is a decisive step towards better heart health. When we smoke or vape, we're not just inhaling nicotine; we're also exposing our hearts to serious harm. Here's how saying no to these habits makes a big difference:

Heart attack risk drops: Smoking is a big reason behind coronary heart disease, leading to heart attacks. Quit, and you cut down this risk significantly.

Blood pressure and heart rate get better: Nicotine increases your heart rate and blood pressure. Ceasing the habit will lead to these levels starting to normalise.

Blood flows smoother: Smoking and vaping make your blood thick and clot-prone, which is a straight path to strokes and heart attacks. Quitting reverses this.

Less inflammation: Inflammation is the most potent heart disease culprit, and both smoking and vaping fuel it. Stop them, and inflammation goes down.

More oxygen in your blood: Cigarette smoke's carbon monoxide affects your blood's oxygen-carrying ability. Stop smoking, and your oxygen levels bounce back.

Reduced heart failure risk: Smoking's a fast track to heart failure. Quitting eases off this risk.

Cholesterol improves: Smoking wrecks your cholesterol balance, leading to unhealthy increases in LDL cholesterol and decreases in HDL cholesterol. Quitting can improve cholesterol levels.

Better recovery post-heart procedures: If you've had heart surgery or similar procedures, quitting smoking is crucial for your recovery.

Protects loved ones from secondhand smoke: Quitting also shields those around you from the risks of secondhand smoke.

Vaping's isn't an entirely safe bet: While still under study, it has its risks for your heart.

In a nutshell, dumping the smoke and vaping is a game-changer for your heart. The benefits aren't just immediate; they grow over time, drastically cutting down the risk of heart disease, heart attacks, strokes, and other heart issues. Plus, it's not just about your heart. Quitting smoking and vaping is a win for your overall health, boosting your quality of life and adding years to it.

It's also essential to manage stress through mindfulness, yoga, or meditation, as chronic stress can significantly impact heart health.

Smoking and vaping make your blood thick and clot-prone, which is a straight path to strokes and heart attacks. (Photo by Aaronnicc via Pexels)

Lifelong commitment to heart health

So, protecting against cardiac arrest is a lifelong commitment that requires adaptation at each life stage. Embrace these changes, stay informed, and always prioritise your heart health. Remember, there is always time to start proactively caring for your heart.