For the most part, our hearts just hum along. Even under extra stress or physical demands, they simply work harder. Hearts are so dependable, in fact, they’re easy to ignore.

Meanwhile, arteries can harden or narrow. Blockages form. Heart disease can creep in. You may not even notice unless something major happens, like a heart attack. In fact, heart disease remains the leading cause of death in the United States, according to the National Heart, Lung, and Blood Institute.

Never too early or late

There’s great news, though. For most people, heart disease is preventable.

“Healthy hearts depend on healthy choices,” says Dr. Hoang Nguyen, a cardiologist with Northwest Regional Heart & Vascular. “No matter what your age or stage is in life, you can take proactive steps to help protect your heart. It’s never too early or too late.”

Here are tips for how you can help your heart at every age.

All ages

No surprise here: healthy diets and active lifestyles are good at every age. It’s also wise to stay informed about possible warning signs.

• On your plate:  Choose lots of fruits and veggies, nuts, legumes and seeds, and fiber-rich whole grains. Limit red meat and beverages with sugar. If you decide to eat meat, choose the leanest cuts possible.
• In your shoes: Live an active lifestyle with at least 2 ½ hours of moderate-intensity activity, like brisk walking, each week. At least two days per week, actively work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• In your mind: Learn the warning signs of heart attack and stroke. Symptoms vary between women and men.

20s

Early healthy choices set you up for a lifetime of heart health. They also help you feel your best today!

• On your calendar: Find a healthcare provider and have regular wellness exams. You may discuss things like your diet and lifestyle. You may even start some heart-health screenings now, like blood pressure, cholesterol, and body mass index checks.
• In (and out of) the gym: Be active and stay active. It’s easier if you start at a young age.
• In your lungs: Avoid smoking and avoid secondhand smoke. If you started smoking as a teen, stop now so you can maximize the benefit. If you’ve never smoked, don’t be tempted to try.

30s

If you feel swamped at this stage, you’re not alone. Managing a growing career and family while seeking out some fun makes your 30s a busy decade. Find your balance:

• In the kitchen, yard, and beyond: Loop your family members into fixing and eating nutritious foods. Reduce couch time and invest in physical activities.
• Through your family tree: Refresh your knowledge about your family health history. Tell your provider about any heart problems in your family so you can discuss preventive measures.
• In the stress zone: Over time, stress can increase heart rate and blood pressure. Learn ways to manage stress, including breathing strategies and making time for things you enjoy.

40s

If you haven’t had heart health at the top of your list, take courage: It’s never too late to make changes that make a difference, Dr. Nguyen says.

• On the scale: Metabolism may start to slow in your 40s. Try to avoid putting on extra pounds by eating a heart-healthy diet and staying active.
• At checkups: Ask your provider about what screenings you need and how often you need them, based on your health and family history. Blood pressure and blood sugar screenings are typical.
• On the pillow: Sleep apnea, a condition that causes pauses in breathing, can contribute to high blood pressure, heart disease, and stroke. If you or your partner snore or have sleep apnea, talk with your provider.

50s

Silver hair may be a visible mark of change during your 50s. Shifts in and around your heart may be less obvious. That’s why extra focus on heart health is key at this stage.

• At the table: Push back on unhealthy eating habits. Reach for nutrient-dense foods like fruits and vegetables, whole grains, fish, nuts, legumes and seeds.
• In your head: Memorize all the warning signs of a heart attack and stroke. Remember, some of the signs are more subtle than we see on TV.
• On your list: Pay attention to conditions that increase your risk of heart disease or stroke, including high blood pressure, high cholesterol or diabetes. Stay on track with your treatment plan.

60s and beyond

The reality is, as the years add up, the risk of heart disease does too. Blood pressure, cholesterol, and other markers tend to climb over time.

At home and away: More than ever, try to double down on choosing a healthy diet, getting plenty of exercise, and watching your weight, Dr. Nguyen explains. Also, seek regular health exams and work with your provider to manage any health issues that crop up.

At checkups: Track your numbers and ask your provider about screenings for heart and peripheral artery disease. Keep a list of anything that seems amiss so you and your provider can go over your concerns.

In your memory: Review the warning signs of a heart attack and stroke, keeping in mind they can vary between men and women. Time makes a life-or-death difference, so don’t delay getting emergency care when you have symptoms.

A lifetime of loving your heart

“No matter what, today is the right time to keep your heart in mind,” Dr. Nguyen says. “Don’t worry about what you did or didn’t do yesterday or last year. Love your heart well from now on, so it can do the best job possible for you.”

What are your risks? Take a free heart risk assessment at NWRegionalHeart.com/HRA.