As you age, taking care of your heart is increasingly important. Our cardiovascular system undergoes changes over time, such as stiffening of blood vessels, thickening of the heart muscle, and a decrease in maximum heart rate. These changes can result in higher risks of hypertension, plaque buildup in the arteries, and other aging heart conditions.
By adopting healthy habits we can improve elderly heart wellness and reduce the risks of developing serious heart-related issues.
If you are wondering how to keep your aging heart healthy, keep reading for 7 cardiovascular health tips and strategies to support heart health.
1. Stay Active
Being physically active is vital for heart disease prevention as it helps to maintain your heart muscle strength. Regular exercise helps to:
- Improve circulation
- Maintain a healthy weight
- Lower your blood pressure
- Limits the risk of heart disease
- Boost overall heart function
Plan to make time for at least 150 minutes of gentle aerobics each week, like fast walking or swimming. Add strength training exercises twice weekly to keep your muscles strong and boost your overall cardiovascular fitness.
2. Follow a Heart-Healthy Diet
Diet is crucial in senior heart care and heart disease prevention. Focus on eating a balanced diet and include enough of the following:
- Lean proteins
- Fruits
- Vegetables
- Whole grains
Add foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts, which are all good for heart health. Limit saturated fats, sodium, and added sugars, as they can contribute to high cholesterol and hypertension, increasing the risk of heart disease. Our arteries become less elastic with age, and a healthy diet helps reduce plaque buildup in the arteries
3. Manage Stress Levels
Chronic stress can impact heart health. Practice and include stress-reducing techniques in your daily life, such as:
- Spend time with loved ones
- Slow, deep breathing exercises that can calm the mind and lower stress levels
- Meditation and mindfulness
- Practices that focus on the present moment can lower anxiety and foster a sense of calm
- Take part in community activities
- Get enough sleep to help your body recharge
It’s important to make the time to do things you enjoy, like:
- Arts and crafts
- Gardening
- Reading
Listening to your favorite music can also help reduce stress. Massage therapy can be included to remove tension further and improve relaxation.
Even watching a comedy or sharing a joke can trigger the release of endorphins and lower stress.
4. Maintain a Healthy Weight
Being obese or overweight can result in a bigger risk of heart disease and other health concerns. Focus on managing your weight with a balanced diet and regular exercise.
Be mindful of portion sizes. Use smaller plates and bowls to help control portions. Drink plenty of water throughout the day to support metabolism and overall health.
Aim for 7-9 hours of sound sleep per night to support weight management and overall well-being. Use stress-reducing techniques to prevent emotional eating.
Avoid smoking and limit alcohol use, as they can interfere with weight management goals. Heavy alcohol use can also escalate the stiffening of the heart and blood vessels.
Get advice from a healthcare provider to find a healthy weight goal and develop a tailored plan to help you achieve this.
5. Monitor Blood Pressure and Cholesterol Levels
Tracking your cholesterol and blood pressure levels can aid in detecting and managing heart disease risk factors. High blood pressure and cholesterol may damage your arteries and result in a stroke or heart attack.
Invest in a good home blood pressure monitor and measure your blood pressure at the same time each day, following the device’s instructions.
Keep Records
Keep a record of your blood pressure readings, including the date and time. Note any symptoms or changes you experience.
Give your blood pressure readings to your healthcare provider during check-ups or as requested. This helps them assess your heart health and adjust treatment plans if needed.
If the community you’re considering moving to has wellness programs, they might also be able to help you keep a record of your readings.
Check Your Cholesterol Levels
Have your cholesterol levels checked through a blood test called a lipid panel. Your healthcare service provider will guide you on how often you need this test based on your health history and risk factors. Typically, you must fast for 9-12 hours before the blood test to get accurate cholesterol readings.
Understand the different cholesterol types (LDL, HDL, and total cholesterol). Work closely with your healthcare provider to keep these levels within a healthy range. This can be done through lifestyle changes and, if necessary, medications.
6. Quit Smoking
Smoking can escalate the risk of heart disease and other cardiovascular conditions. If you smoke, quitting is one of the best things you can consider doing for your heart health.
This can be challenging. Consider the following support options to help you:
- Choose a date to quit smoking and mentally prepare for it
- Get support from friends, family, and medical professionals
- Identify triggers that make you want to smoke and plan ways to handle them differently
- Replace smoking with healthy habits
- Consider nicotine replacement therapy
- Keep busy with hobbies or activities to distract yourself
- Stay positive and remind yourself regularly of the benefits of quitting
- Prepare for challenges, and don’t get discouraged by setbacks
- Celebrate milestones to stay motivated
Combining these strategies and staying committed can improve your chances of successfully stopping for good.
7. Check-ups and Screenings
Regular medical screenings and check-ups are important for monitoring heart health as you age. These appointments allow healthcare providers to:
- Assess your overall cardiovascular health
- Find any potential issues early on
- Give guidance on preventive measures
- Check your medication management and adherence
Understanding the Aging Heart: Implications and Insights
Including these seven effective aging heart health strategies in your daily life can boost your cardiovascular well-being. Try our aging health advice and tips to lessen your risk of heart disease and enjoy a healthier, more active life as you age.
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