"Most people know their credit score better than they know their arterial health," Dr. Doss tells Parade.
"Arteries are dynamic, flexible muscular tubes that carry oxygen-rich blood from your heart to every single organ in your body," he explains. "Here's what most people don't realize: healthy arteries aren't just passive pipes. They are living, dynamic structures that actively expand and contract with every heartbeat."
"Over time, that extra strain weakens the heart muscle itself," he explains. "Think of it like trying to pump water through a kinked, narrowed garden hose; eventually, something gives. The health of your arteries is the health of your heart, your brain, and your future.
"Especially after 50, the health of our arteries becomes one of the strongest predictors of whether we’ll develop heart disease, stroke, memory decline, kidney disease or circulation problems," states Dr. Tina Shah, MD, a cardiologist at Kaiser Permanente Washington. "If you want to stay independent and vibrant in your 60s, 70s and beyond, protecting your arteries is non-negotiable."
?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The #1 Surprising Way To Keep Your Arteries Healthy Over 50
Pranithan Chorruangsak/Getty Images
It may surprise you. When we think of exercise, we often think we need to run a marathon or bench 100 pounds for it to "count." Not so, she insists. "Walking may sound simple, but inside the body it triggers a potent cascade of effects that directly strengthen vascular health," Dr. Shah says.
He adds, “If I could bottle a daily walk as a pill for your arteries, it would be the most powerful and the best-selling heart drug in history. We live in an era of miracle medications, advanced stents and robotic surgeries, yet the most transformative thing I can prescribe is that a patient over 50 costs absolutely nothing."
That said, other types of workouts do, too, and it's OK to "step to" them instead if walking isn't your favorite.
Related: The Heart-Healthy Habit Cardiologists Say Most People Quit Way Too Soon
"The most powerful, underutilized, underrated tool for cardiovascular prevention is structured, consistent physical activity, and the evidence behind it rivals any medication we have," Dr. Doss reports.
Reduces arterial stiffnessLowers C-reactive protein (a key inflammation marker)Raises HDL (good) cholesterolLowers blood pressureImproves endothelial function (The endothelium, that paper-thin inner lining of your arteries, is where heart disease is born," Dr. Doss clarifies. "Exercise keeps it healthy, responsive and protective.")
Related: This Is Hands-Down the Most Underrated Way To Walk for Heart Health, Cardiologists Say
Practical Tips for Walking More for Artery Health
Start small. Dr. Shah suggests starting with 10 minutes if 30 minutes feels overwhelming. "Consistency beats intensity in the beginning," Dr. Shah points out.Make walking an appointment. Speaking of consistency: "You don't need a gym membership, fancy equipment or a personal trainer," Dr. Doss says. What you need is consistency. Schedule movement like a medication."Keep it fun. If your motivation is low, Dr. Shah says that listening to a podcast or special playlist can make walking more enjoyable.Aim for a “talk but not sing” pace. You may not have a heart rate monitor to gauge your intensity, so Dr. Shah suggests tuning in to yourself to determine whether or not you can talk, but not sing. "This is the ideal heart-and-artery zone," she says.Don’t obsess over steps. We track everything these days, but you don't need to hyperfocus on steps when you're trying to move more often. "Yes, 7,000–8,000 steps/day is excellent, but adding just 2,000 more steps from your baseline significantly improves arterial health," Dr. Shah notes.Add it to your workday. Even for 30 minutes at sunrise. That's great. However, you don't want to sit the rest of the day. "Your arteries don't care how hard you worked out this morning if you sat motionless for 8 hours afterward," Dr. Doss shares. "Studies now show that even standing or walking for just two minutes every hour measurably improves vascular function and insulin sensitivity."
Related: Cardiologists Swear by a Heart Health ‘Rule’ That’s Shockingly Easy
Dr. Gould notes that people often overlook the role stress management plays in arterial health.
Yet, life is stressful. There are stress management tools that cost as much as walking (nothing).
2. Prioritize whole foods
Dr. Shah advises patients to eat more whole foods.
Dr. Doss suggests a Mediterranean or DASH diet. He loves that the Mediterranean is loaded with heart-focused foods like extra-virgin olive oil, fatty fish (such as salmon and sardines), nuts, legumes, whole grains and vegetables. The DASH diet is similar but also emphasizes limiting sodium.
3. Don't forget to resistance train
Dr. Doss points out that aerobic exercise is only one piece of the American Heart Association's physical activity guidelines. "Add two days of resistance training, such as lifting weights or using resistance bands, because muscle mass itself is cardioprotective and metabolically powerful after the age of 50," he advises.
Related: It’s Possible To Reverse Heart Failure—Here’s What That Means, According to Cardiologists
Sources:
Dr. Ramy Doss, MD, is a preventive cardiologist at Banner – University Medical Center in PhoenixDr. Tina Shah, MD, a cardiologist at Kaiser Permanente WashingtonDr. Randy Gould, MD, a cardiologist with Manhattan Cardiology in NYC and labfinder.com contributor2023 ACC/AHA Cardiovascular Prevention Guidelines. Circulation.The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Medicine.American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.Hence then, the article about the 1 surprising way to keep your arteries healthy over 50 was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( The 1 Surprising Way To Keep Your Arteries Healthy Over 50 )
Also on site :