Dr. Ramy Doss, MD, is a preventive cardiologist at Banner—University Medical Center in Phoenix. He often describes the arteries as the "highway system for your entire body." However, he says most people don't give much thought to highway maintenance until there's a bad crash, and the same can be said for the arteries.
"Most people know their credit score better than they know their arterial health," Dr. Doss tells Parade.
As important as your credit score is, you have to live with your arteries all day everyday for the rest of your life. It's crucial to keep them in the best possible shape, especially given the vital role arteries play in your cardiovascular and overall health.
"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."
When arteries lose their flexibility, Dr. Doss warns that plaque can form, forcing your heart to work much harder to pump blood.
"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.
Speaking of the future, the risks of poor arterial health increase with age.
"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."
If "independent and vibrant" sounds like a good deal to you, cardiologists recommend you add this surprising way to keep your arteries healthy after 50 to your list of non-negotiable habits.
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The #1 Surprising Way To Keep Your Arteries Healthy Over 50
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"If there’s one habit I believe deserves far more attention than it gets, it’s brisk, intentional walking for about 30 minutes a day," Dr. Shah shares.
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.
Dr. Doss agrees, saying he advises his patients to log 20 to 30 minutes of brisk walking most days of the week to keep arteries healthy over 50. He says it's "as foundational as any prescription."
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."
The American Heart Association recommends at least 75 minutes of vigorous-intensity (heavy breathing, hard to talk) or 150 minutes of moderate-intensity (conversational pace, faster heart rate) physical activity each week. Brisk walking fits the "moderate" bill.
That said, other types of workouts do, too, and it's OK to "step to" them instead if walking isn't your favorite.
"It's important to find what works for you, whether it is a workout class with other individuals or a walking/jogging group," emphasizes Dr. Randy Gould, MD, a cardiologist with Manhattan Cardiology in NYC and labfinder.com contributor. "Structured group exercise can lead to increased consistency and accountability."
Related: The Heart-Healthy Habit Cardiologists Say Most People Quit Way Too Soon
Dr. Doss says that brisk walking for 20 to 30 minutes on most days of the week supports what he believes is the "most overlooked strategy for artery health: managing chronic low-grade inflammation."
"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.
Dr. Doss points to the 2023 ACC/AHA Cardiovascular Prevention Guidelines, which say that regular physical activity directly:
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
Ready to walk this way to better artery health? You can get started today with these practical tips for building a walking habit.
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
Walking at a brisk pace for 20 to 30 minutes several times per week is a great way to support your artery health. However, cardiologists suggest a holistic approach. Here are three other ways you can tweak your lifestyle to keep your arteries healthy.
Dr. Gould notes that people often overlook the role stress management plays in arterial health.
"Chronic stress can lead to increased inflammation in the body and elevated blood pressure, both of which may harm arteries over time," Dr. Gould says. "Additionally, stress can lead to unhealthy habits such as smoking, overeating or poor sleep habits."
Yet, life is stressful. There are stress management tools that cost as much as walking (nothing).
"Practices like paced breathing, meditation, yoga or even a quiet five-minute reset measurably improve vascular tone and reduce inflammation," Dr. Shah says. "These aren’t 'soft' wellness habits—they create real physiologic changes in blood vessels."
2. Prioritize whole foods
Dr. Shah advises patients to eat more whole foods.
"Ultra-processed foods promote inflammation, oxidative stress and unhealthy lipid patterns that damage arteries," she shares. "In contrast, whole foods promote a more balanced, low-inflammation state within the body. You don’t need perfection. Replacing even one processed item daily shifts the body toward healthier arterial function."
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.
"The arteries you have at 70 will largely reflect the plate choices you made in your 50s," Dr. Doss says.
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.
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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.
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