Heart disease remains the top cause of death in the U.S. and more than half of us baby boomers don’t realize it. The leading status for a full century that by 2050, 61% of U.S. adults of 184 million people are projected to have some form of cardiovascular disease (CVD), including high blood pressure, heart attacks, or stroke. A big increase, from 11.3% in 2020 to 15% overall, and high blood pressure alone rising from 51.2% to 61% of adults.

The growth in heart disease is linked to an aging population and increasing rates of obesity (from 43% to 60.6%) and diabetes (from 16.3% to 26.8%). Despite progress in healthier habits like more activity and reduced smoking, the overall outlook remains concerning and costly, with healthcare costs expected to hit $1.8 trillion.

A silent decline may start more than a decade before a heart attack. One key clue? A slow but steady drop in your activity levels. Doctors recommend tracking stamina with movement tools because prevention works best when started early. Here are signs your body may be telling you something.

Noticing early changes in your body is only part of the story but the way you live every day plays an even bigger role in keeping your heart healthy. The foods you choose, how often you move, how you handle stress, and even your sleep patterns all add up over time. Small daily decisions can quietly strengthen your heart or slowly wear it down. By becoming more mindful of the choices that put unnecessary strain on your heart, you can give yourself a much better chance of staying active, independent, and healthy for years to come.

Sleep is when our heart rests and repairs itself, no matter what time of day we get it. Without enough of it, our body stays in a stressed state, raising your risk of heart problems. Now, we need to aim for at least seven hours in a dark, quiet space. Quality rest is one of the best medicines for your heart.

High blood sugar and cholesterol don’t hurt at first, but they quietly damage our blood vessels, making it easier for plaque to build up and cause heart attacks. Getting tested regularly, taking medication if needed, and eating balanced meals make all the difference. Think of it like keeping rust off a car — we can’t see it right away, but once it sets in, it’s harder to fix. Don’t wait until it’s too late.

We have to admit that our knees ached frequently, we got tired faster. As we get older, we start to feel body pains and arthritis, which can make us shy away from physical activity. Losing weight was never easy, but with the right routine, a few drop of pounds made a difference — we could walk farther and breathe easier. Give our heart and joints a break. Small changes in eating and daily movement can go a long way. Every pound we lose is like lifting a little burden off your heart.

With our generation we used to think stress was just part of life — bills, family, health worries. “That’s life,” we say. Stress hormones raise blood pressure and keep our heart under constant strain. We have to admit, in our generation we often brushed off stress and mental health, thinking it was just something to “deal with.” Now, let’s take it seriously. Go for short walks, breathe deeply, or talk things through before they build up. Letting stress sit inside us is like letting a pot boil over and at anytime it spills everywhere.

A glass of wine at dinner can be enjoyable, but alcohol in excess can disturb your heart rhythm, raise your blood pressure, and weaken your heart muscle over time. Moderation really is the key. Know your limits, drink water between alcoholic beverages, and skip drinking altogether some days. Protecting your heart isn’t about giving up life’s pleasures, it’s about enjoying them in ways that keep you around longer.

What many don’t realize is that even being around smoke, from friends, family, or the environment harms your heart. Secondhand smoke damages your arteries and lowers the oxygen your heart needs. Walking away from smoke, or asking others not to smoke around you, isn’t being rude, it’s protecting health. Your heart deserves fresh air, and every smoke-free day gives it a better chance to keep beating strong.

Baby boomers spend hours sitting in their favorite chair watching TV. It felt harmless, but our legs would ache, and energy was gone. Sitting for long stretches slows our circulation and weakens our heart. Now, make it a habit to get up every 30 minutes and stretch, walk around, even just stand for a bit. Movement doesn’t have to be intense — just steady. Even short walks or gentle stretches help keep the blood flowing and your heart strong. The body was made to move.

They call high blood pressure the “silent killer” for a reason — we don’t feel it until the damage is done. High blood pressure wears out our arteries, damages our heart, and increases stroke risk. We can’t manage what we don’t measure, and waiting until we “feel something” is often too late. Keep an eye on it.

It’s tempting to go for what’s quick like having canned soups, frozen dinners, or that favorite bag of chips. But I learned the hard way that those foods hide way more salt, sugar, and unhealthy fats than we think. I have come to realize that I need to cut out most packaged foods and started cooking with fresh ingredients and greens. Within months, my life improved in so many different aspects. With our age, we don’t need extravagance, meals from fresh ingredients are better than anyone else. Your heart will thank you with every bite.

“Why see the doctor if I feel fine?” Well, one day we don’t feel fine — and by then, our heart trouble had been building for years. A quick visit, a blood test, a blood pressure check are simple, painless, and can save our life. We might not notice changes in our body, but our doctor can. Skipping those visits is like driving with your eyes closed. We’ve got the tools to stay ahead and we need to use them.