Heart disease is often thought of as a problem that only affects older adults, but the truth is that the decisions we make about our health when we’re young can have a big impact on our heart health as we get older.

In fact, heart disease can start to develop in childhood and adolescence, so it’s important to start taking care of our hearts from a young age.

Many of the risk factors for heart disease, such as smoking, poor diet, and lack of exercise, are preventable.

By making healthy choices early on, we can reduce our risk of developing heart disease later in life and improve our overall health and well-being.

In this visual guide, we’ll explore the 10 commandments of heart health for youth. These are simple, easy-to-follow guidelines that can help young people take care of their hearts and set themselves up for a lifetime of heart-healthy living.

Don’t Smoke: Commandment #1

Smoking is one of the biggest risk factors for heart disease. It can damage the lining of the arteries, leading to the buildup of fatty deposits that can eventually cause heart attacks and strokes.

In addition, smoking can lead to high blood pressure, which is another major risk factor for heart disease.

If you’re a smoker, it’s never too late to quit. Even if you’ve been smoking for years, quitting can still have a positive impact on your heart health. If you’re not a smoker, avoid starting.

And remember that secondhand smoke is also harmful, so try to stay away from smokers whenever possible.

Get Moving: Commandment #2

Regular physical activity is essential for heart health. Exercise can help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular health.

Aim for at least 60 minutes of physical activity every day, including both aerobic exercise (like running or biking) and muscle-strengthening activities (like pushups or squats).

If you don’t like traditional exercise, find other ways to stay active. Take a dance class, go for a hike, or play a pick-up game of basketball with friends.

And remember that even small amounts of activity can add up over time, so don’t be afraid to start small and work your way up to more challenging activities.

Commandment #3: Eat a Heart-Healthy Diet

What you eat can have a big impact on your heart health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (like those found in nuts and olive oil) can help reduce your risk of heart disease.

On the other hand, a diet high in saturated and trans fats, cholesterol, and sodium can increase your risk.

Try to eat a variety of different foods from all the food groups, and limit your intake of processed and packaged foods. Avoid sugary drinks like soda and juice, and instead opt for water or unsweetened tea or coffee.

And remember that portion sizes matter – even healthy foods can be unhealthy in large quantities.

Commandment #4: Maintain a Healthy Weight

Being overweight or obese is a major risk factor for heart disease. Carrying excess weight can lead to high blood pressure, high cholesterol, and diabetes, all of which increase your risk of heart disease.

To maintain a healthy weight, focus on eating a balanced diet and getting regular exercise. Avoid crash diets or restrictive eating plans, which can be harmful to your health in the long run.

And remember that healthy weight loss is gradual and sustainable, not quick and drastic.

Commandment #5: Know Your Numbers

It’s important to know your blood pressure, cholesterol levels, and other key numbers related to heart health. If your numbers are outside the healthy range, talk to your doctor about ways to improve them.

Regular check-ups can help catch potential problems early and prevent future complications.

Commandment #6: Get Enough Sleep

Sleep is essential for overall health and well-being, including heart health. Lack of sleep can lead to high blood pressure, obesity, and diabetes, all of which increase your risk of heart disease.

Try to aim for 7-9 hours of sleep each night. Keep your bedroom dark and quiet, avoid caffeine and alcohol before bed, and establish a regular sleep routine to help improve the quality of your sleep.

Commandment #7: Manage Your Stress

Stress is a normal part of life, but chronic stress can be harmful to your health. It can lead to high blood pressure, inflammation, and other factors that increase your risk of heart disease.

Find healthy ways to manage your stress, such as exercise, relaxation techniques (like deep breathing or meditation), or spending time with friends and family. Avoid unhealthy coping mechanisms like smoking, drinking, or overeating.

Commandment #8: Limit Alcohol Intake

Drinking too much alcohol can increase your blood pressure, contribute to weight gain, and cause other health problems that increase your risk of heart disease. It’s important to limit your alcohol intake and avoid binge drinking.

If you do choose to drink, do so in moderation. The American Heart Association recommends no more than one drink per day for women and two drinks per day for men.

Commandment #9: Avoid Harmful Substances

In addition to smoking and excessive alcohol consumption, there are other substances that can be harmful to heart health. Illicit drugs like cocaine and heroin can cause heart attacks and other cardiovascular problems.

And some prescription medications, such as certain weight loss drugs, can also increase your risk of heart problems.

It’s important to always follow your doctor’s instructions when taking medications, and to avoid illegal drugs altogether.

Stay Informed: Commandment #10

Finally, one of the most important things you can do for your heart health is to stay informed. Stay up-to-date on the latest research and guidelines related to heart health, and talk to your doctor if you have any questions or concerns.

By following these 10 commandments of heart health for youth, you can take control of your heart health and set yourself up for a lifetime of wellness and vitality.