Change comes naturally with aging, and it affects many parts of us, including our heart. Some normal changes in the heart include a slower heartrate during physical activity and stress, and a feeling of your heart fluttering occasionally, according to the National Institute on Aging. Your blood vessels may also stiffen, which can lead to heart disease (or cardiovascular disease)—the number one leading cause of death in the U.S., according to the Centers for Disease Control. That’s why it’s important for seniors to stay proactive in prevention with heart-healthy lifestyle changes like improving diet, regularly exercising, and managing stress.
1. Eat a Heart-Healthy Diet
One of the most important ways to improve heart health is through healthy dietary changes. Here are some key dietary tips to prevent heart disease:
- Eat a wide variety of fruits and vegetables daily.
- Prioritize lean protein sources (e.g., poultry, fish, beans, and tofu).
- Incorporate high-fiber foods (e.g., broccoli, asparagus, legumes, avocado, raspberries, whole grains).
- Choose foods low in saturated fats, added sugars, and sodium.
2. Stay Physically Active
Another common heart-healthy tip is to stay physically active. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high intensity aerobic activity per week for older adults looking to support a healthy heart with exercise. The AHA also prioritizing sitting less, stretching, and strength training exercises in between.
Here are some examples of moderate-intensity exercises that you can incorporate to help improve heart health:
- Brisk walking (at least 2.5 miles per hour)
- Calisthenics (push-ups, squats, lunges, planks, etc.)
- Cycling (less than 10 miles per hour)
- Dancing (ballroom)
- Gardening
- Rowing
- Tennis (doubles)
- Swimming
If you’re physically able to, try to squeeze in these high-intensity workouts twice a week for a healthier heart:
- Running or jogging (at least 5 miles per hour)
- Cycling (more than 10 miles per hour)
- Dancing (aerobic, hip-hop, or salsa)
- Heavy yardwork (digging, shoveling, or mowing)
- Hiking
- Jumping rope
- Martial arts
- Stair climbing
- Swimming laps
- Tennis (singles)
3. Manage Stress
Stress is a huge contributor to our overall health, especially our heart. To help prevent heart disease, it’s crucial to learn how to cope with stress through relaxation and problem-solving.
Here are some tips for a healthy heart that prioritize managing stress:
- Prioritize good sleep. Poor sleep can affect our mental health and cause more stress. Sleep is when our bodies recover, so getting good rest is crucial in reducing the risk of heart disease.
- Try meditation or mindfulness. Meditation and mindfulness are known to help calm the mind and enhance overall well-being. It involves maintaining mental focus on a particular sensation, which could be breathing, a sound or music, a visual image, or a mantra (a repeated word or phrase), to clear the mind and center oneself.
- Exercise. A great stress outlet for many includes exercise. Focusing on one’s health and the activity at hand can help diminish worries.
- Consider stress management. If at-home remedies and practices aren’t enough, there are several stress management programs that can help. Talk to your doctor or therapist about recommendations.
4. Quit Smoking and Minimize Drinking
Smoking is the leading cause of preventable death in the U.S. and is a major risk factor for heart disease and stroke, according to the NIA. It adds to the damage of artery walls that occurs in heart disease. If you quit smoking, you can significantly improve your health and lower risk of stroke, cancer, and heart disease.
While alcohol consumption isn’t as harmful for your heart, excessive drinking can still have a negative impact on heart health. Excessive alcohol can increase one’s chance for high blood pressure, heart failure, or stroke, so it’s best to stick to moderate consumption.
5. Prioritize Regular Check-Ups
It may be obvious, but regular doctor visits are one of the most important ways to stay proactive in our health, especially if you’re at risk for heart disease. To help prevent heart disease, be sure to visit your doctor as recommended, which is usually once a year. It could be even more if you have chronic conditions.
It’s also important to tell your doctor about any changes to health you’re experiencing. Bringing up your health concerns can help doctors assess your risk of certain conditions.
On top of regular visits, be sure to check up on your own health at home by doing the following:
- Monitor your vitals regularly (pulse, temperature, and blood pressure).
- Perform home tests for blood sugar if you have diabetes or face an increased risk for diabetes.
- Know the signs of heart disease. While heart disease symptoms are often “silent,” it’s still important to know possible signs. Common symptoms include chest pain (angina), neck pain, shortness of breath, or unexplained fatigue or weakness.
Consider Senior Living
As you or a senior loved one gets older, their risk of heart disease may increase due to natural heart changes that come with aging, according to the NIA. It may also become more difficult to maintain a healthy lifestyle on your own at home, so it might be time to consider senior living.
Senior living communities help seniors maintain a healthy lifestyle with offerings like individualized care, nutritious meals, and active programming. At Sunrise Senior Living, seniors can expect all of that and more. Our team offers care for chronic conditions through services like assistance with activities of daily living and medication management.
To learn more about how Sunrise can help you or a senior loved one lead a longer, healthier, happier lifestyle, find a community near you. Our team is readily available to answer any questions you may have.
References
[1] National Institute on Aging. National Institutes of Health. (2024, July 22). Heart health and aging.
[2] Centers for Disease Control (CDC). (2024, October 24). Heart disease facts.
[3] American Heart Association. (2024, January 19). American Heart Association recommendations for physical activity in adults and kids.
[4] John Hopkins Medicine. (2024, June 20). Alcohol and heart health: Separating fact from fiction.
[5] National Heart, Lung, and Blood Institute. National Institute on Aging. (2024, December 27). Coronary heart disease: Symptoms.