When it comes to heart health, the earlier you invest, the bigger the payoff. Dr. Jeremy London, a cardiovascular surgeon with over 30 years of experience, makes it clear: the habits you build in your 30s and 40s set the tone for both your healthspan and lifespan. Cardiovascular disease is the leading cause of death in many families—but here’s the exciting part: You can actively reduce your risk.
Let’s break it down. Two game-changing strategies for heart health: nutrition and movement. These might sound basic, but mastering the fundamentals will keep you ahead of the game.
1. Feed Your Heart Right
What you eat literally becomes part of your body. Dr. London reminds us that about 70-80% of what impacts your health enters through your mouth. Think of your body like soil—if you wouldn’t grow food in it, why fuel your body with it? High-quality nutrition isn’t about fad diets; it’s about finding sustainable eating habits that work for you.
Key takeaway: Start with small changes—add more whole foods, reduce ultra-processed foods, and experiment to find what makes you feel energized.
2. Move Like You Mean It
Exercise is non-negotiable if you want to live a long, vibrant life. Dr. London emphasizes balance between aerobic fitness and strength training. Research backs this up: Strength keeps you functional as you age, while aerobic activity (like running or swimming) maintains heart health and VO₂ max—an indicator of how efficiently your body uses oxygen and a powerful predictor of longevity.
The sweet spot? Find workouts you enjoy and that challenge you, so they become a habit you miss when skipped. A combination of resistance training and aerobic exercises at least 3-4 times a week will keep you strong and protect your heart.
Here’s What You Can Do Today:
- Food First: Start with one small nutrition upgrade—add more vegetables, cook at home more often, or swap sugary drinks for water.
- Prioritize Strength and Cardio: Commit to 30 minutes of movement today. If you’re new to resistance training, try bodyweight exercises like squats or push-ups. Already active? Push your limits a little further.
- Know Your Baseline: Regular health check-ups are crucial. If you’re over 35, consider checking your cholesterol and VO₂ max—it’s never too early to track markers of heart health.
The beauty of heart health is that it’s never too late to start. As Dr. London says, staying curious and adaptable in your wellness journey ensures that you’ll keep improving, no matter your age. Small changes now lead to massive benefits later—so why wait? Your future self will thank you.
