Experts warn that common heart conditions increase the risk of dementia.

Maintaining brain health as you age is closely linked to heart health. The earlier you start taking care of your heart, the better your chances are, according to a new statement released Thursday by the American Heart Association.

Dr. Fernando Testai, a neurology professor at the University of Illinois College of Medicine in Chicago, stated, 'Dementia is often seen as an unstoppable and untreatable condition, but there is hope.'

Testai, who led the writing group for the statement, emphasized, 'Research suggests that embracing a healthy lifestyle and addressing vascular risks early can help protect brain function and reduce the impact of Alzheimer's and similar dementias.'

According to the American Heart Association, nearly 130 million adults in the U.S. suffer from heart disease. Dr. Andrew Freeman, director of cardiovascular prevention at National Jewish Health in Denver, advises that heart-healthy habits should begin before birth and continue throughout life.

Freeman, who did not participate in the AHA statement, emphasized the urgency of the situation, noting that many Americans are living with heart disease and experiencing severe health issues at younger ages.

Freeman also pointed out, 'The typical American narrative is to work hard, save money, and prepare for retirement, only to face heart attacks, strokes, and dementia — conditions that could be prevented with early intervention and healthier lifestyle choices.'

Dementia and the buildup of plaque in the arteries are closely linked, experts warn.

Coronary heart disease, which involves plaque buildup in the arteries, remains the world's leading cause of death, according to the World Health Organization. Deaths from the condition have increased from 6.4 million in 2000 to 9.1 million in 2021, the WHO reported.

The disease also negatively impacts the brain. The narrowing of arteries from coronary heart disease and high blood pressure can restrict blood flow, damaging small blood vessels in the brain, leading to cognitive issues, the American Heart Association explains. Conditions like high blood pressure and type 2 diabetes can further reduce blood flow and raise inflammation, contributing to cognitive decline and dementia.

According to the AHA, coronary heart disease increases the risk of developing dementia by 27% compared to those without heart disease. The disease often begins in a person's 40s or 50s, frequently without any noticeable symptoms to signal the danger.

Heart attacks and heart failure are significant health threats.

In the United States, a heart attack occurs roughly every 40 seconds, as estimated by the AHA. Of those who survive, up to 50% will experience some form of brain function loss, with many facing further cognitive decline, according to the AHA statement.

Heart failure, a more severe form of heart disease, occurs when the heart is too weak to pump sufficient blood and oxygen to the body's organs. The new scientific statement reveals that up to 81% of individuals with heart failure may experience some form of cognitive decline, affecting memory, language, or cognitive abilities such as thinking and planning.

'Emerging research suggests the connection between the heart and brain is more intricate than we previously understood,' Testai explained in an email. 'Vascular risk factors linked to heart disease, like diabetes, can raise beta-amyloid levels in the brain, a key marker of Alzheimer's disease.'

'Moreover, beta-amyloid has also been found in the heart and is associated with heart dysfunction,' he continued. 'These discoveries point to a fundamental biochemical link between the heart and the brain.'

A-fib and dementia

Atrial fibrillation, or A-fib, is an irregular heartbeat often described by those affected as a 'quiver,' 'flutter,' or 'flip-flop' sensation in the chest.

Atrial fibrillation is the leading cause of stroke in the United States. Additionally, strokes caused by A-fib are often more severe than those with other underlying causes, according to the US Centers for Disease Control and Prevention.

People with atrial fibrillation are more prone to small brain bleeds, known as microhemorrhages, which can contribute to cognitive decline. The new scientific statement reveals that individuals with A-fib face a 39% higher risk of experiencing memory or thinking difficulties.

The prevalence of atrial fibrillation is on the rise in the United States, with estimates predicting that up to 16 million people will be affected by 2050.

Focus on lifestyle changes

Modern medicine offers effective treatments, such as statins and cholesterol-lowering drugs, that can help prevent or slow the progression of heart disease, particularly when detected early. Freeman emphasized the importance of regular checkups and adhering to prescribed medications to make these benefits possible.

While medications can help, they have their limits. For instance, while aggressive treatment of high blood pressure has shown promise in alleviating mild cognitive impairment, it has not been effective in preventing dementia, according to the AHA statement.

'Humans were meant to live differently from the way we do today, and it’s crucial that people understand how vital lifestyle choices are,' Freeman emphasized.

What are the key lifestyle habits that promote brain health? They're nothing new to you.

Prioritize sleep

Getting enough rest not only lifts your mood and boosts energy but also enhances brain function. A study published in January found that people who experience more disrupted sleep in their 30s and 40s are more than twice as likely to face memory and cognitive issues a decade later.

The optimal amount of restorative sleep occurs when you can cycle through all four stages of sleep four to six times per night. Since each cycle lasts about 90 minutes, most people need seven to eight hours of uninterrupted sleep to achieve this.

Focus on nutrition

Aim for a healthier, plant-based diet, like the renowned Mediterranean diet, which has been shown to have numerous health benefits.

A study conducted in August revealed that adopting an anti-inflammatory diet rich in whole grains, fruits, and vegetables—rather than an inflammatory diet high in red meats, processed foods, and sugary items like cereals, sodas, and ice cream—can reduce the risk of dementia by 31%.

This benefit was also observed in individuals already diagnosed with cardiometabolic conditions, such as type 2 diabetes, heart disease, and stroke.

Manage stress

High levels of cortisol, often referred to as the stress hormone, have been linked to damage in the brain regions responsible for movement and processing information, according to an October 2018 study. A March 2023 study found that people with higher stress levels were 37% more likely to experience cognitive decline.

Stress itself isn't always harmful. Experts suggest that reframing stressors as challenges can be beneficial. Other stress-reducing strategies include getting adequate sleep, eating nutritious foods, and limiting time spent consuming news or on social media, as recommended by the World Health Organization. Staying socially connected and practicing calming techniques, such as meditation and deep breathing, are also helpful. Physical activity, however, remains one of the most effective tools.

Exercise is essential

If there is only one lifestyle change you can make, focus on exercise, Freeman advises. Adults should aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week, along with strength training, according to the CDC. Moderate exercise is when you’re breathing harder, can’t sing, but can still hold a conversation. Vigorous activities like jogging, swimming, or playing basketball will leave you breathless and unable to speak.

Studies show that increasing physical activity benefits the entire body, including the brain. A September 2022 study revealed that people who walked briskly at a pace of 112 steps per minute for 30 minutes a day reduced their risk of dementia by 62%.

No step counter? Simply count the number of steps you take in 10 seconds, then multiply by six — or count in six seconds and multiply by 10. Either method works just fine.

'Physical activity is truly remarkable,' Freeman told Dinogo. 'When combined with a plant-based diet, stress reduction, adequate sleep, and social connections, that's the perfect formula. It's like the fountain of youth.'