The Real Facts About Heart Disease and Aging

Why Heart Health Matters More Than Ever as We Age

By Larry Johnson

Like many older adults, I’ve become increasingly aware of how important it is to take care of my heart. Heart disease—especially with my high blood pressure already working against me—is something I think about often. When you feel your heart working harder than it should, it makes you pause. It makes you ask questions. What can I do to protect it? What habits are helping me, and which ones are hurting me? I wanted answers—not just for myself but for anyone who’s trying to age with strength and dignity. This blog is my way of sharing what I’ve learned about heart disease and how we can prevent it—together.

Heart disease, also called cardiovascular disease, is a term that includes a range of conditions affecting the heart and blood vessels. According to the CDC, it’s the leading cause of death in the U.S., responsible for roughly one in every four deaths. That statistic alone stopped me in my tracks. But what’s more important is that heart disease isn’t one condition—it includes coronary artery disease, heart failure, arrhythmias, and valve problems. Each of these can seriously impact our quality of life, and many creep in quietly, often without dramatic symptoms until it’s almost too late.

Coronary artery disease (CAD) is the most common form, and it happens when plaque builds up in the arteries that feed the heart. This plaque buildup narrows the arteries and limits the flow of oxygen-rich blood. If that plaque ruptures, it can form a clot and completely block the artery—causing a heart attack. As we age, our risk grows because our blood vessels naturally become stiffer and thicker, making circulation harder. And it’s not just the blood vessels. Our heart muscle itself can weaken, and our heart rate can slow down. That means even if you feel “fine,” your heart might already be struggling behind the scenes.

The National Institute on Aging reports that about 85% of adults over 65 have some form of heart disease. That number shocked me. What’s more, most of us are managing multiple risk factors: high blood pressure, high cholesterol, type 2 diabetes, or maybe a long-past smoking habit. The good news? Even though age is a risk factor we can’t avoid, heart disease isn’t a guaranteed part of growing older.

That realization changed how I approach my daily habits. I started looking at my meals differently. Harvard researchers suggest that a heart-healthy diet includes plenty of vegetables, fruits, whole grains, and lean proteins like fish and poultry. I began watching out for added sugars, saturated fats, and excess sodium. I’m not perfect, but I’m definitely more mindful of what goes on my plate.

Movement, too, became part of my routine. I’ll admit—when I first heard the American Heart Association recommends 150 minutes of moderate-intensity activity per week, I was skeptical. That sounded like a lot. But breaking it down into a daily walk, a swim, or even a few stretches in the morning made it feel doable. I started with walking, and now it’s one of the best parts of my day. My energy has improved, and I sleep better at night.

And then there’s the elephant in the room: smoking. I’ll be honest, I never had the desire to smoke...(cigarettes that is). I did have the unfortunate pain of watching what it did to my lovely ex-wife. But if you still smoke, quitting may be the single most impactful decision you can make for your heart. Smoking damages blood vessels, lowers good cholesterol, and increases the buildup of plaque. The good news? Your body begins repairing itself within hours of quitting. Whether through nicotine patches, medications, support groups, or digital apps, help is out there—and I encourage you to use it.

Managing existing health conditions is another area I’m focused on. My doctor and I monitor my blood pressure and cholesterol regularly. I’ve learned that small tweaks—like adjusting a medication or changing when I eat certain foods—can have a big impact. For anyone living with chronic issues like high blood sugar or elevated cholesterol, working with a healthcare provider is not optional. It’s essential.

But perhaps the most unexpected part of heart health is how much your emotions play a role. Chronic stress, anxiety, and if you can believe it, studies show that even loneliness can increase your risk of heart disease. That hit home for me. So I began exploring stress-relief strategies. Meditation, personal prayer time, deep breathing, and simply stepping away from the news have helped me find balance. Sometimes I just sit in the backyard and watch the birds. It sounds small, but it makes a difference.

Here’s what I’ve come to understand: heart disease doesn’t have to be your fate just because you’re getting older. Yes, we’re all aging. But aging doesn’t mean surrendering our health. Each healthy choice we make—every thoughtful meal, every walk, every quiet moment—adds up to something powerful. We’re investing in more than just a longer life. We’re investing in a better one.

If you're like me, concerned about heart disease and wondering what steps to take, know this: prevention is possible, even in our later years. It’s never too late to start taking better care of your heart.

Sources: Centers for Disease Control and Prevention (CDC): Heart Disease FactsNational Institute on Aging (NIA): Heart Health and AgingHarvard T.H. Chan School of Public Health: Heart-Healthy Diet GuideAmerican Heart Association: Physical Activity GuidelinesScripps Health: Tips for a Healthy Heart