FAIRMONT – With February being American Heart Month, there is plenty to do at all stages of life.

While many think of heart problems later in life, United Hospital District’s (UHD) Cardiac Rehab Specialist Jennifer Ihle said there is plenty to do now to keep issues at bay now and later.

“One good thing is getting enough quality sleep,” she said. “That gets missed a lot when you’re young. Staying up late and getting up early puts strain on the body. Keep sleep on a schedule. A healthy diet is important from a young age. Stay away from fast foods and quick and easy things like candy and cakes. Stay away from smoking, vaping and secondhand smoke.”

There are also certain tests and screenings done to identify heart issue-causing factors.

“Cholesterol screening is good, you can start watching at 18,” Ihle said. “There’s a few different things they will tell you. Same with your blood sugar, it is a good thing to have that checked to see if you have or are developing diabetes. Blood pressure is also a good thing to check, it should be below 130/80.”

Exercise is a vital piece both when young and old. Ihle said the recommendation is to use at least 150 minutes of exercise a week, like brisk walking. Being sedentary, like relying on video games and social media, can also contribute to heart issues. She said joining a gym can help everyone get this exercise, with specific benefits for older people.

“Some programs offer silver sneakers,” Ihle said. “They can work out, socialize, and have support from others. It’s important to have social support even when you’re older.”

Currently, the most common heart ailments are heart attacks and valve issues needing repairs or replacements. Valve issues are on the rise, which Ihle said could be for a few reasons.

“It can be genetic, more detection and prevention ahead of time, or there are some valve issues that can occur from diseases that happened a long time ago like rheumatic fever,” she said.

In the older demographic, Ihle said genetic history and the effects of aging can make heart issues more prevalent.

“If you have a genetic history of heart issues whether its heart disease, attacks, or blood pressure, those are going to be higher risk as you get older,” she said. “Sometimes quality sleep diminishes and becomes less quality over time. It’s easier to gain weight as you get older, and then blood pressure and cholesterol can become an issue.”

Eating choices can be key in these circumstances. As people get older, Ihle said there can be less motivation or desire to cook. This can create reliance on microwaveable meals, which have high amounts of sodium. There is a roster of sure-fire foods to aid in heart health for everyone.

“Fruits and vegetables, sticking to fresh,” she said. “Frozen fruits and vegetables can be good. Whole grain bread and rice. Stay away from things with high sugar and cholesterol. All the sodas, cakes, and donuts.”

All these foods bad for us can be tempting and delicious. Ihle said moderation is key when it comes to eating unhealthy foods.

By taking steps like these to ensure your heart is healthy, Ihle said it can have a definitive effect. With heart disease, she said 80 percent of risk factors can be prevented.