How to Prevent Dementia: Tips From a Cardiologist

While it may not seem obvious, your heart health plays a major role in the development of dementia. Some of the same heart-healthy habits that help you lower your risk of heart disease may also help you lower your risk for Alzheimer’s disease and other types of dementia.

“All of the treatments that you’re doing for your heart also directly affect your brain,” explains Pilar Stevens-Haynes, MD, Cardiologist with South Nassau Community Hospital in Oceanside, New York. 

What are tips for preventing dementia from a cardiologist?

The brain is full of blood vessels, so any action you take to improve your cardiovascular health may help your brain, too. Here are some of Dr. Stevens-Haynes’ tips for preventing dementia:

• Quit smoking — or don’t start: Smoking may damage the blood vessels, which may affect blood flow to the brain. 

• Aim for 150 minutes of physical activity a week: Current guidelines recommend about 30 minutes a day, 5 days per week. Remember that those 30 minutes don’t have to be continuous, and can be broken up into smaller chunks throughout your day. Talk to your doctor about what type of exercise may be safe for you.

• Eat a heart-healthy diet that’s low in sodium: The most heart-healthy diets are made up of a well-balanced variety of fruits and vegetables. They’re also high in fiber and low in saturated fats and added sugar. Generally, aim to keep your sodium intake to 2 grams or less per day.

• Make sure your blood pressure and cholesterol are in a healthy range: High blood pressure is the biggest risk factor for vascular dementia. Talk to your healthcare provider about how to prevent or control high blood pressure and high cholesterol. Interventions may involve lifestyle changes like healthy eating and exercise. 

It’s helpful to work with your care team to manage your risk factors for cardiovascular disease and dementia. Your providers can help guide you toward the habits that will help keep your heart healthy.

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Written by:

Marisa Taylor Karas

Marisa Taylor Karas is a freelance journalist based in Brooklyn who has covered health, gender, and technology for 15 years. She previously worked at The Wall Street Journal, The Guardian, and Al Jazeera America, among other publications, and also served as managing editor of the Mellon Foundation in New York City.

Reviewed by:

Mera Goodman, MD, FAAP

Mera Goodman, MD, FAAP, is a board-certified pediatrician. Prior to practicing medicine, she worked as a management consultant.

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