Recent studies have uncovered a vital link between heart health and brain function, revealing that poor cardiovascular health can increase the risk of cognitive decline. However, adopting a heart-healthy lifestyle might not only benefit your heart but could also protect your brain as you age.
The interconnection between heart and brain health
A new scientific statement from the American Heart Association (AHA) highlights the significant connection between cardiovascular and brain health. Published in the AHA journal, Stroke, the statement emphasizes that conditions affecting the heart can directly impact the brain, and vice versa.
Dr. Fernando Testai, the lead author of the statement, explained, “Heart disease and brain health are deeply interconnected, and this relationship is bidirectional.” He further elaborated that “Heart diseases can lead to brain injury and, in return, damage to particular areas of the brain (as occurs in stroke) can result in cardiac disorders.”
This means that improving heart health earlier in life not only protects your heart but may also preserve cognitive function as you age. Conversely, heart disease can exacerbate neurological conditions such as dementia and other cognitive impairments.
The risks: How heart disease affects the brain
Certain cardiovascular conditions have been directly linked to an increased risk of cognitive decline. For instance, heart failure — a condition where the heart struggles to pump blood effectively — is associated with a significant increase in the risk of cognitive impairment, ranging from 14 to 81 percent. Atrial fibrillation (AFib), an irregular heartbeat, increases the likelihood of memory and cognitive issues by 39 percent.
Perhaps most alarming is the finding that heart disease sufferers are 27 percent more likely to develop dementia compared to those with healthy hearts. This is due to several factors: heart disease can cause small blood vessels in the brain to stop functioning properly, which in turn leads to reduced blood flow, inflammation, and even tiny brain bleeds. “All of these issues reduce blood flow and affect brain areas important for thinking and memory,” said Dr. Yu Chen, a chronic disease epidemiologist at NYU Grossman School of Medicine.
How to improve both heart and brain health
While the connection between heart disease and cognitive decline is undeniable, the good news is that it is possible to minimize these risks. The AHA provides a helpful framework for improving cardiovascular and brain health through its Life’s Essential 8 checklist. This tool scores individuals on various aspects of their health and provides practical steps to follow. Focusing on these factors can lead to better outcomes for both your heart and brain:
- Diet: Embrace a Mediterranean-style diet, rich in whole foods, fruits, vegetables, lean proteins, nuts, and healthy fats like olive oil. This eating pattern has been shown to promote heart health and may also benefit brain function.
- Exercise: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. Regular physical activity supports heart health and improves cognitive function by increasing blood flow to the brain.
- Tobacco: Avoid all forms of nicotine, including cigarettes, cigars, and e-cigarettes. Smoking damages blood vessels and restricts blood flow, which can lead to both cardiovascular and cognitive issues.
- Weight: Maintaining a healthy weight (BMI between 18.5 and 24.9) is essential for heart health and can help reduce the risk of dementia and other cognitive conditions.
- Cholesterol: Rather than focusing solely on total cholesterol, aim to lower harmful fats in the blood, such as LDL cholesterol and triglycerides. This can improve blood circulation and prevent brain-damaging conditions.
- Blood Sugar: Regularly monitor blood sugar levels to ensure they are within a healthy range. Elevated blood sugar can increase the risk of both heart disease and cognitive decline.
- Blood Pressure: Keep blood pressure under control, ideally below 120/80 mmHg. High blood pressure is a significant risk factor for both heart disease and cognitive decline.
- Sleep: Aim for seven to nine hours of sleep each night. Poor sleep is linked to both heart disease and cognitive issues, so ensuring adequate rest is essential for both heart and brain health.
The role of prevention
As Dr. Chen explains, “Heart disease and cognitive impairment share common risk factors like hypertension, obesity, and diabetes, many of which can be prevented through healthy lifestyles.” Preventing these conditions requires a long-term commitment to healthy living, but the rewards are immense.
By addressing risk factors early and adopting a lifestyle that promotes both heart and brain health, you can significantly reduce the likelihood of experiencing cognitive decline as you age. Simple lifestyle changes — such as regular exercise, a balanced diet, and avoiding smoking — can prevent the onset of both cardiovascular and cognitive conditions.
The takeaway
The science is clear: maintaining a healthy heart may help safeguard your brain from cognitive decline. By following the Life’s Essential 8 checklist and making small changes to your lifestyle, you can protect both your cardiovascular and cognitive health as you age. With early prevention and ongoing commitment to these health principles, you can set yourself up for a healthier future — one where your heart and brain work in harmony.
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