Let’s have a heart-to-heart chat — literally — about what happens to your heart as you get older. I know getting older can feel like one long game of “what hurts now,” but understanding your heart is one of the smartest things you can do for your health.
First things first: as you age, your risk of a heart attack goes up. For most men, the average age for a first heart attack is about 65. For women, it’s usually around 72. But here’s something important to know — when women go through menopause, usually around age 50, their estrogen levels drop. Estrogen is a hormone that helps keep blood vessels flexible. When it drops, arteries can stiffen, and that raises the risk of a heart attack. So even though women tend to have heart attacks later than men, the risk starts creeping up right after menopause.
Now let’s talk about something we all notice with age — weight. After about age 50, your metabolism starts to slow down. That’s just your body’s way of saying, “Hey, I’m not burning energy like I used to.” In fact, your metabolism can slow down by about 30%. This means it’s easier to gain weight, even if you’re eating the same foods you always have. Extra weight increases your chances of things like high blood pressure, high cholesterol, and type 2 diabetes. And those things all make your heart work harder.
Another thing that changes with age is how stiff your heart and blood vessels become. Picture your arteries when you’re young — they’re like flexible garden hoses. Blood flows through them easily. But over time, those hoses become more like stiff pipes. That means your heart has to work harder to push blood through them. And the heart muscle itself can stiffen too. That makes it harder for your heart to relax and fill up with blood between beats — especially when you’re trying to exercise or walk up a hill.
Here’s something a lot of people are surprised to learn: almost everyone will develop high blood pressure if they live long enough. Even if you’ve had great numbers your whole life, once you hit your late 50s or early 60s, your risk goes way up. High blood pressure damages the smooth lining inside your arteries, making them stiff and narrow. And narrow arteries mean less blood and oxygen getting to your heart, brain, and kidneys.
Now, let’s talk about your heartbeat. As you age, the electrical system in your heart can start to act up. One common problem is atrial fibrillation, or “AFib” for short. That’s when the top chambers of your heart beat out of rhythm — like a drummer with no rhythm at all. AFib can cause your heart to race or flutter. It also increases your risk of stroke, because it can cause blood clots to form in your heart. If one of those clots travels to your brain, it can block blood flow and cause a stroke.
Sleep is another piece of the heart health puzzle. As you get older, the part of your brain that controls sleep doesn’t work as smoothly. You might find yourself waking up more often or having trouble falling asleep in the first place. Poor sleep doesn’t just make you tired — it’s actually tough on your heart. Not sleeping well can make your arteries stiffer and increase the buildup of plaque — that’s the gunk made of cholesterol and fat that can clog your arteries.
You’ve probably heard of something called “broken heart syndrome.” And no, it’s not just a figure of speech. It’s a real condition that usually affects women over 50. It can happen after a big emotional shock — like losing a loved one, going through a divorce, or getting bad medical news. Your body gets flooded with stress hormones, and that can make your heart act like it’s having a heart attack. It’s usually temporary, but it’s serious enough to send you to the hospital.
Here’s something many women don’t realize: after menopause, they’re more likely to develop type 2 diabetes. Why? Because the drop in estrogen makes it harder for the body to use insulin properly. Insulin is the hormone that helps move sugar from your blood into your cells for energy. If your body doesn’t use it well, blood sugar builds up — and that’s diabetes. High blood sugar can damage your blood vessels and nerves, especially the ones that help control your heart.
Let’s go back to those blood vessels for a second. Over time, fat, cholesterol, and other substances can stick to the walls of your arteries. That stuff is called plaque. When plaque builds up, the arteries get narrow and hard — a condition called atherosclerosis. That makes it harder for blood to get through, which can lead to heart attacks, strokes, or other serious problems.
Now here’s something a lot of people don’t think about: salt. As you age, your body becomes more sensitive to it. That means even a little extra salt in your diet can cause your blood pressure to rise. You might also notice more swelling in your feet or ankles. So keep an eye on salty foods like canned soups, frozen dinners, chips, and restaurant meals. Read food labels and aim for no more than 1,500 milligrams of sodium a day — that’s less than a teaspoon of salt total.
So what can you do about all of this? The good news is, there’s plenty. Start by eating a heart-healthy diet. That means more fruits, vegetables, whole grains, and lean proteins like fish and chicken. Cut back on salt, sugar, and saturated fats. Try to move your body every day — even a 30-minute walk makes a big difference. And if you smoke? It’s never too late to quit.
Also, make sure you get regular checkups. We can catch things early, like high blood pressure or high cholesterol, before they lead to bigger problems. And don’t ignore symptoms. Chest pain, shortness of breath, dizziness, and extreme fatigue aren’t things to brush off — even if you think they’re “just part of getting older.”
Getting older is a gift — it means you’re still here, still living, and still able to take care of yourself. Your heart’s been working hard since the day you were born, beating more than 100,000 times a day. So give it a little love in return. The better you treat your heart now, the more years it can keep on ticking — strong and steady.
And remember, you don’t have to make huge changes overnight. Start small. Swap soda for water. Go for a short walk after dinner. Choose fruit instead of chips. Even tiny steps can make a big difference over time.
Your heart’s got a lot of life left in it. Let’s keep it beating strong.