Did you know what’s good for your heart is also good for your brain? In fact, heart health plays a major role in brain function and dementia risk. Research shows that people with cardiovascular issues may be up to seven times more likely to develop dementia.

Your brain is like a supercomputer powered by your heart. To function properly, the brain relies on the heart to pump the oxygen-rich blood it needs. When the heart struggles due to high blood pressure, cholesterol, or other cardiovascular issues, the brain also suffers. Managing cardiovascular risk factors is not only important in avoiding heart attacks and strokes, but also dementia.

How Heart Health Affects Dementia Risk

Medical researchers have discovered that cardiovascular disease and dementia are closely linked through a set of shared biological pathways between the cardiovascular and nervous systems. And heart disease and dementia share many of the same risk factors.

Take blood pressure, for example. Both extremely high and low pressure can reduce the vital blood flow and oxygen that your brain needs. These fluctuations can increase the risk of stroke, memory problems, and dementia.

High LDL cholesterol is known to increase the risk of heart disease. It can also damage the delicate barriers protecting your brain and set the stage for neurodegeneration.

Cardiovascular disease and dementia take decades to develop. Yet, heart problems often appear years before Alzheimer’s symptoms, making heart health a powerful predictor of future brain health.

Improving Your Heart Health Means Lowering Your Risk For Dementia

Research has shown that lifestyle factors—such as improving your heart health—play a key role in the prevention of dementia. A recent update from the Lancet Commission found that about 45% of dementia cases are potentially preventable by addressing 14 modifiable risk factors. This is an increase from 40% from the 2020 report.

The report also found that people with stable heart health were less likely to develop dementia even if they carried the APOE4 gene, the strongest genetic risk factor.

Another study found that good heart health protects small brain vessels. People with better cardiovascular health had 39% fewer abnormal brain changes linked to memory loss. They also had slightly higher brain volume, a sign of healthy aging.

Lifestyle Changes Now Can Protect Your Heart and Brain Later

When you improve your heart health, you lower your dementia risk. Scientists found that people with good cardiovascular health had a 40% lower risk of all-cause dementia and a 68% lower risk of vascular dementia compared to those with cardiovascular issues.

Better heart health not only extends life but also adds more years free from disease. A UK study found that people with strong cardiovascular health lived 7 to 9 years longer without major conditions like dementia, heart disease, diabetes, and cancer.

Good heart health also helps close gaps. Lower-income individuals typically have shorter, disease-free lives than those with higher incomes and/or educational attainment. However, research shows that when these same lower-income individuals have healthy hearts and no chronic illness, they live nearly as long as people with higher incomes.

Take Action Today to Protect Your Heart and Brain

Think you can’t do anything to prevent heart disease or dementia due to your genetics? There are steps that you can take right now to improve your heart health, slow cognitive decline, and prevent dementia. Researchers found that when factors like BMI, blood glucose, blood lipids, and blood pressure were optimized, risk for vascular dementia decreased by 36.8%.

1. Get Regular Screenings

Blood Pressure

Many people experience no symptoms of high blood pressure or high cholesterol, so screenings are essential. Check your blood pressure at least once a year. Blood pressure medication for hypertensive patients has already been linked to lower dementia risk.

Cholesterol

High LDL (‘bad”) cholesterol has now been added to the list of dementia risk factors. A simple blood test can help you track your levels and make heart–healthy changes.

Glucose

If you have diabetes, manage your blood sugar levels, as diabetes also increases dementia risk. Blood glucose control is one of the most protective factors against vascular dementia, even in people with high genetic risk.

2. Eat a Brain-Heart Healthy Diet

The Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets have been linked to lower dementia risk. Eat fruits, vegetables, whole grains, nuts, and healthy fats. Try to cut back on processed foods, sodium, added sugars, and saturated fats that contribute to high cholesterol. Drink plenty of water and limit alcohol consumption.

3. Move Your Body Daily

Physical activity and a healthy BMI reduce dementia risk and improve cardiovascular health. Exercising regularly can improve blood flow, reduce inflammation, and promote neuroplasticity. Walk, swim, or dance to improve your heart health and brain function. Strength training helps maintain muscle and circulation.

4. Prioritize Sleep and Stress Management

Getting enough sleep is one of the most protective factors against vascular dementia, even for those who have a genetic risk. Scientists identified sleep health as a major factor in increasing disease-free life expectancy. Aim for 7-9 hours of quality sleep per night. Try breathing exercises, yoga, or mindfulness to reduce stress.

5. Stop Smoking

A study in Denmark found that smoking increases the risk for both cardiovascular disease and dementia. Stop smoking to protect your overall health.

6. Treat Hearing and Vision Problems

Hearing loss and vision impairment are now linked to higher dementia risk. Use hearing aids if needed and schedule regular eye exams.

It’s Never Too Late to Start

Even small changes today can improve your heart health, lower your dementia risk, and add more healthy, independent years to your life.

Want to stay up to date on the latest research in brain health and dementia prevention?

Charter Research offers free educational resources and research study opportunities. To learn more, call us at 407-337-3000 (Orlando) or 352-441-2000 (The Villages). You can also register for our free community events here.