Most people start to think about cardiovascular health once they hit middle age, but the steps you take to nourish and protect your heart should really begin much earlier. In fact, the habits you build in your 20s and 30s can set the stage for how your heart functions decades down the line.
As you move through life, your cardiovascular system’s needs change significantly. What supports your heart in your 20s won’t necessarily be what helps it along in your 50s or 60s. Here’s how to support heart health and care for your cardiovascular system throughout multiple life stages, so you can stay energized, resilient, and thriving for the long haul.
- ABOUT OUR EXPERTS: Jolene Brighten, N.D., is a naturopathic endocrinologist. Courtney Pelitera, R.D. is a registered dietitian with Top Nutrition Coaching.
20s & 30s: Build a Strong Foundation
Certain cardiovascular risk factors affect an estimated 11 percent of adults aged 20–40, according to some studies.
Your early adult years are the perfect time to adopt a nutrient-rich diet, exercise routine, and self-care plan that will carry you through life. This is essentially the “preventive maintenance phase,” because what you do now helps reduce your risk of heart disease later on.
Read More: 5 Heart-Healthy Habits Doctors Want You To Adopt
Key Lifestyle Habits to Focus On
- Eat “heart smart”: Diet plays a significant role in heart health, and eating well can reduce heart disease risk by about 30 percent or more, according to studies. Now’s the time to stabilize your blood sugar with a balanced diet, says Jolene Brighten, N.D., naturopathic endocrinologist. She recommends minimizing ultra-processed foods, alcohol, and sugary drinks, and instead, focusing on whole/unprocessed foods that provide essential nutrients, like veggies, fish, fruit, and legumes.
- Maintain healthy cholesterol levels: Choose the right types of fats, such as omega-3s and unsaturated fats found in nuts, seeds, and avocados, says Brighten. Courtney Pelitera, R.D. with Top Nutrition Coaching, also suggests eating a high-fiber diet to keep cholesterol in check. “Increasing fiber helps to maintain blood glucose levels, lower LDL (“bad” cholesterol), maintain satiety (therefore helping with weight management), and improve digestion and the gut microbiome. Foods high in fiber include flax seed, chia seed, whole grain breads or pastas, quinoa, farro, oatmeal, whole grain cereals, and fruits such as berries.”
- Include consistent movement and stress management in your weekly routine: Prioritize strength and cardio training 3–5x/week to maintain healthy blood pressure and fight stress, suggests Brighten. “Find a source of movement and exercise that really brings you joy, which will set you up for long-term success in continuing to move your body throughout life,” says Pelitera.
- Drink plenty of water: “Track your water intake and aim for at least ½ your body weight in ounces every day and add even more if you exercise,” says Pelitera. For example, a 150 lb person should aim for 75 oz of water per day.
- Don’t smoke: Brighten warns against smoking, noting that it can have harmful effects on cardiovascular health. She also recommends that women speak with their doctor about potential risks associated with hormonal birth control—particularly if they have a personal or family history of clotting disorders.
Top Nutrients to Support Your Heart
Omega-3 Fatty Acids (EPA and DHA)
Omega-3s are known for their supportive effects on cellular function and blood vessel flexibility and can help optimize triglyceride levels.
A large meta-analysis (149,000+ participants) found that omega-3s significantly reduce cardiovascular mortality. Harvard researchers also report about an 8 percent reduction in heart attack risk and cardiovascular death with higher-dose omega-3 supplementation.
Read More: Which Type Of Omega-3 Supplement Is Right For You?
Fish oil or algae-based supplements can fill in dietary gaps for people who avoid eating oily fish, the best natural sources of omega-3s.
Magnesium
As an essential mineral and electrolyte, magnesium supports healthy blood pressure, regulates heart rhythm, and helps manage stress and sleep quality, both of which play important roles in maintaining cardiovascular function.
Vitamin D
Vitamin D deficiency is linked to increased cardiovascular risk, in part because vitamin D helps regulate blood pressure, reduce arterial stiffness, and support the health of endothelial cells (the thin layer lining your blood vessels).
It also helps regulate calcium metabolism, which may support arterial flexibility and overall cardiovascular function.
In addition to its effects on the vascular system, vitamin D modulates immune responses, helping to support immune regulation and cardiovascular function.
Vitamin D supplementation may support heart health, especially for those who live in northern latitudes, have darker skin, or get limited sun exposure.
40s & 50s: Focus on Energy, Blood Pressure & Metabolic Health
Premature death from heart disease has declined over the past 50 years, yet cardiovascular concerns remain prevalent—particularly among adults in their 50s and 60s, where rates have recently plateaued or slightly increased.
Read More: The Surprising Food That Supports Heart Health
During this time of life, many people experience noticeable changes in blood pressure, energy levels, and metabolism. Hormonal shifts (especially during perimenopause or andropause), ongoing stress, and lifestyle factors may influence how the cardiovascular system functions.
Additionally, almost 50 percent of American adults aged 40-59 are considered obese, according to the Centers for Disease Control and Prevention (CDC), which may contribute to increased cardiovascular strain.
Key Lifestyle Habits to Focus On
- Manage your blood pressure: Try reducing sodium/salt intake from processed foods and increasing potassium-rich foods (like leafy greens, avocados, and sweet potatoes). Emphasize heart-healthy foods like antioxidant-rich vegetables, lean proteins like fish, and healthy fats like olive oil and nuts, recommends Pelitera.
- Pair protein with regular exercise: Aim for a mix of strength training, cardio, and flexibility work to maintain vascular function and reduce weight gain, stress, and cardiovascular risk. “Aim for 25 to 30 grams of protein for each of your 3 meals during the day,” says Pelitera, which can help build and maintain muscle mass. “High protein diets can help to slow the breakdown of muscle mass, plus protein is also great for satiety, meaning it makes you full so you’re less likely to snack on unhealthy foods throughout the day.”
- Fight chronic stress: Focus on practices like breathwork, meditation, yoga, socializing, time spent outdoors, and quality sleep. Consider sauna therapy and walking daily to boost circulation and lift your mood, says Brighten.
- Minimize refined sugar and processed oils: Doing this may help support healthy cholesterol levels, weight management, and overall metabolic health, according to Pelitera. “Choose meals that incorporate some fruit or vegetable over processed foods. For example, have a fruit bowl instead of fried potatoes, or choose grilled chicken instead of fried chicken.”
- Stay on top of your health markers with regular checkups: This is especially important if you have a family history of heart disease. Get regular labs done for blood pressure, lipids, A1C, and hs-CRP, suggests Brighten.
Top Nutrients to Support Your Heart
Coenzyme Q10 (CoQ10)
CoQ10 assists in mitochondrial energy production, which tends to decline with age. It also supports heart muscle function and may help reduce blood pressure and improve symptoms in those taking statins, which are known to deplete CoQ10 levels.
Read More: Why Everyone’s Talking About CoQ10
Potassium
Like magnesium, potassium is an essential electrolyte that you need to consume regularly to regulate fluid balance and counteract the effects of sodium.
Adequate potassium intake is associated with healthier blood pressure levels and a lower risk of stroke. Most people don’t get enough from their diets alone, so boosting intake through diet and/or supplements (such as electrolyte mixes) can be beneficial.
Turmeric/Curcumin
This plant-based compound may help support healthy blood flow and vascular function. Curcumin may also help improve blood flow and reduce stiffness in arteries, both important for cardiovascular longevity.
60s & Beyond: Protect & Circulate
In many developed nations, heart disease is the number one cause of death, especially among older adults. The prevalence of some type of cardiovascular disease (including hypertension, high cholesterol, and a history of stroke) rises to 70-75 percent in those between 60-79 years.
In your 60s and afterward, maintaining strong circulation and preventing age-related cardiovascular decline become top priorities. The focus should be on supporting blood vessel function, promoting healthy circulation, maintaining a healthy weight, and promoting oxygen and nutrient delivery throughout the body.
Key Lifestyle Habits to Focus On
- Keep up with consistent movement: Pelitera suggests low-impact exercises like walking, yoga, and water aerobics, which can make a big difference in your overall health.
- Continue to emphasize antioxidants, healthy fats, and lean proteins: According to Brighten, “Some of the best foods in a heart-smart diet include leafy greens, berries, salmon, nuts like almonds, whole grains like oats, and fermented foods like yogurt.” Pelitera also recommends combining fiber and healthy fats into every meal. As mentioned earlier, getting enough protein remains key—not just for satiety, but also for preserving muscle mass and supporting cardiovascular health as you age.
- Support healthy blood flow: Stay hydrated and reduce sedentary time to support healthy circulation, says Pelitera. “Keep in mind that it’s never too late to start implementing any healthy habits! Continuous movement, preserving muscle mass, high fiber, protein, and balanced meals are habits that should be sustained as much as possible as we age.”
- Continue stress management practices, including socializing: These can help protect your nervous and cardiovascular systems. “Joining active groups has been proven to keep people more active and social with fewer risk factors for cardiovascular disease as we age. This could include walking with a group of friends, joining an ever-popular pickleball league, joining group yoga classes, or joining group strength training classes,” says Pelitera.
- Monitor your blood pressure, cholesterol, and blood sugar: Work with your healthcare provider on any medications or supplements you may need.
Top Nutrients to Support Your Heart
L-arginine
This amino acid is a precursor to nitric oxide, a molecule that relaxes and dilates blood vessels, improving circulation and reducing blood pressure. L-arginine can help support heart and endothelial function and may benefit those with age-related arterial stiffness.
B Vitamins (especially B6, B12, and folate)
These help regulate levels of homocysteine, which is a known risk factor for heart disease when elevated. B vitamins also support energy metabolism and nerve function, which are increasingly important with age, explains Brighten.
Antioxidants (like vitamin C, vitamin E, and polyphenols)
As oxidative stress builds over time, antioxidants continue to play an important role in supporting vascular health and normal cellular function.
Read More: How To Slow Down Cellular Aging
Eating a colorful diet—like the Mediterranean diet, rich in fruits and vegetables—and considering targeted antioxidant supplements can help support heart health, protect blood vessels, and preserve energy as you age.
In fact, research has consistently favored the Mediterranean diet as a cardio-protective diet, says Brighten. She suggests considering antioxidant supplements such as resveratrol, found naturally in red wine, grapes, and berries, which have antioxidant properties that are being explored for their role in supporting cardiovascular health. She’s also a fan of turmeric, which supports overall cardiovascular function.
Summary
Your heart’s needs change as you do. When you take steps to nourish and protect your cardiovascular system at every stage of life, you’ll be better equipped to avoid the common traps of aging and enjoy more energy and resilience for years to come. Start taking care of your heart early, adjust your routine with time, and supplement right to enjoy a longer, healthier life overall.