As we grow older, not only do we begin to see the effects of ageing externally, we may also begin to feel it on our insides. Unlike those obvious signs like crow’s feet and laughing lines, we are not able to physically see these same changes occurring in our organs, including our heart.

Although only your doctor can assess the health of your organs and your general health, it is always wise to think about some daily habits that can help to support the function of your cardiovascular systems to avoid problems down the road, including arterial stiffness and hypertension.

1. Take Ubiquinol

Ubiquinol is the active (more readily absorbed) form of CoQ10, a powerful antioxidant that is found naturally in the body. Its role is to extract energy from food and assist in powering the body’s overall energy levels as well as supporting the health of major organs, including the heart. Our natural levels of CoQ10 decrease as we age, and Ubiquinol supplements can help to support natural energy levels and has also been shown to support healthy heart function. This includes replenishing depleted levels of CoQ10 in our heart, which has been shown to be low in those with failing hearts, as well as support LDL (aka bad cholesterol) and offer relief from statin myopathy.

Our tip: Speak to your healthcare practitioner to discuss the benefits of Ubiquinol supplementation for heart. Always read the label. Use only as directed. 

2. Eat fish rich in fatty acids

When looking at places with the longest living populations in the world—it’s no wonder that people in Japan are amongst them, with diets that are rich in seafood. Fish that contain omega-3 fatty acids may be responsible for explaining this phenomenon, as this type of unsaturated fat has been shown to reduce the risks associated with heart disease. Additional cardiovascular benefits of Omega-3 include reducing inflammation throughout the body, which is what can damage blood vessels and affects heart health.

Our tip: Aim to eat 2-3 serving of fatty fish per week, including salmon, oysters, sardines and anchovies. If you don’t like seafood, try flaxseeds as a substitute to reach optimum levels of Omega 3.

3. Invest in your relationships/friendships

A broken heart can sometimes just be seen as an expression, but there is some truth behind this when it comes to your heart health and lifespan. Individuals with strong and positive relationships are at a lower risk of developing heart disease. Surrounding yourself with supportive and affirmative social groups hosts several benefits not only for your heart, but your overall health and wellbeing.

Our tip: Make time and show appreciation for those special people in your life—call and check in regularly or try to plan an activity that gets you both out and moving.

4. Get your heart pumping

Working out is not just about looking good for the beach— it’s also very important to keep your heart healthy, strong and working efficiently as we age. By getting your blood flowing through your body with activities such as jogging, walking, swimming or playing sport—this helps to strengthen you heart and leave you feeling energised and great.

Regular exercise, which includes 30 minutes a day has been shown to reduce an individual’s risk of heart disease and improve overall cardiovascular health. If you’re finding it hard to achieve the 30-minute mark, incidental exercise may help you achieve this goal. Incidental exercise is any small form of movement that accumulates throughout the day, resulting in an increased level of daily activity. This could be as simple as taking the stairs instead of the elevator, parking further away from your destination to get in a walk, or getting up from your desk at work and going for a brisk 5 minute walk to reset.

Our tip: Get your colleague involved and plan daily lunch break walks to hit your fitness target.