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Turning 40 is a milestone worth celebrating—but it’s also a time to pay closer attention to your heart. As we age, the risk of cardiovascular diseases, including high blood pressure, heart attack and stroke, begins to rise. Fortunately, there are proven steps you can take to keep your heart strong and healthy well into your later years.

Why age matters
After age 40, changes in blood vessels, metabolism and hormone levels can affect heart health. Plaque can slowly build up in the arteries (atherosclerosis), blood pressure may increase and the body becomes less efficient at managing cholesterol and blood sugar levels. These changes make preventive care more important than ever.

1. Get regular health screenings
Silent conditions such as high blood pressure, diabetes, and high cholesterol often develop without symptoms. Annual checkups can detect these early, allowing for timely treatment and lifestyle adjustments.

2. Maintain a healthy diet
Focus on heart-friendly foods:

Fresh fruits and vegetables
Whole grains
Lean proteins like fish, chicken, and beans
Healthy fats from nuts, seeds, and olive oil

Limit salt, sugary drinks, and processed foods, which can raise blood pressure and cholesterol.

3. Stay active
Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, or swimming. Physical activity strengthens the heart, improves circulation, and helps maintain a healthy weight.

4. Watch your weight
Excess body fat, especially around the abdomen, increases the risk of heart disease. Even modest weight loss can improve blood pressure and cholesterol levels.

5. Quit smoking and limit alcohol
Smoking damages blood vessels and raises the risk of heart attack. Quitting benefits the heart almost immediately. Limit alcohol to moderate levels—no more than one drink per day for women and two for men.

6. Manage stress
Chronic stress can contribute to high blood pressure and unhealthy habits. Incorporate relaxation techniques like deep breathing, meditation or prayer into your daily routine.

7. Get enough sleep
Poor sleep is linked to higher risks of obesity, diabetes and heart disease. Adults should aim for 7–8 hours of quality sleep each night.

Your heart has been working tirelessly for decades—give it the care it deserves. Prevention is not just about adding years to your life—it’s about adding life to your years.

Dr Lulu contact: healthdiaries@yahoo.com