February is American Heart Month, which seems fitting with Valentine’s Day, a holiday all about love and hearts! That makes it the perfect time to discuss heart health and bring about awareness of heart disease and preventative measures. Encouraging a healthier lifestyle and making changes to better your heart health every day is just a small step towards a long life with a healthy heart.
As we grow older, various aspects of our health become increasingly important. One of those is caring for your heart. This is largely because, as we age, there is a larger chance of developing cardiovascular diseases. But, with the right knowledge and changes in lifestyle and habits, you can protect your heart and live longer and healthier.
Why Heart Health Matters for Seniors:
According to the CDC, heart disease is the leading cause of death among seniors.
As our age increases, so does our vulnerability to heart health issues and complications. Slower metabolism, changes in blood vessel elasticity, and the cumulative effects of lifestyle choices over the years can all contribute to heart-related problems.
But it’s never too late to take control. With proper care, you can manage or even prevent many heart conditions.
Key Risk Factors for Seniors:
Several factors can increase your risk of heart disease as you age. Being aware of these risks and managing them proactively is key to maintaining heart health. Some common risk factors include:
- High Blood Pressure (Hypertension): Often called the “silent killer,” high blood pressure can damage blood vessels over time and lead to heart disease.
- Cholesterol Levels: Elevated cholesterol can contribute to plaque buildup in the arteries, restricting blood flow and increasing the risk of heart attacks and strokes.
- Diabetes: Seniors with diabetes are at a higher risk of heart disease because high levels of blood sugar can cause harm to the blood vessels and nerves that control the heart.
- Lack of Physical Activity: As we age, it can become easier to fall into a sedentary lifestyle. We often become less active, and this can increase the likelihood of high blood pressure, high cholesterol, and obesity.
- Smoking and Excessive Alcohol Consumption: Smoking and drinking too much alcohol can contribute to high blood pressure, heart attack, and stroke.
- Family History and Genetics: If you have a family history of heart disease or other heart-related issues, you’re more likely to experience them as you age. Knowing your family’s medical background can help you and your healthcare provider make informed decisions about prevention and treatment.
Steps to Protect Your Heart:
Fortunately, there are numerous ways for older adults to boost heart health and reduce the risks of cardiovascular disease. Here are some tips for a heart-healthy February and beyond:
1. Get Moving
Physical activity is one of the best ways to protect your heart. And it doesn’t have to be intense. Gentle exercises such as walking, swimming, or chair exercises are great options for seniors. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Even short walks each day can make a big difference if you’re just starting.
2. Eat a Heart-Healthy Diet
Eating a balanced diet is essential for maintaining healthy blood pressure, cholesterol, and blood sugar levels. Try to avoid highly processed foods and red meat. Focus on:
- Fruits and Vegetables
- Whole Grains
- Lean Proteins
- Healthy Fats
- Reduce Salt and Sugar Intake
3. Monitor Your Blood Pressure and Cholesterol
Regular checkups are key to managing heart health. Your doctor can help you manage risk factors, such as high blood pressure or high cholesterol, and give you the tools you need to protect your heart as you age. If any of these numbers are high, you can work with your doctor to develop a plan to manage them through diet, exercise, or medication.
4. Quit Smoking and Limit Alcohol
If you smoke, quitting is one of the best things you can do for your heart. Smoking damages blood vessels and raises the risk of heart disease. Similarly, drinking too much alcohol can lead to high blood pressure and weight gain. Talk to your doctor about strategies to quit smoking and reduce alcohol intake or if you need help making those first steps.
5. Manage Stress
Stress can take a toll on your heart, and because of this, it’s important to find ways to manage stress, whether that be through techniques such as meditation or yoga, or spending time with loved ones. If your stress has become too burdensome, you can reach out to your doctor for support and to find ways to help better manage it, whether that be through medication, therapy, or some other means.
Heart Health Resources for Seniors:
There are several resources available for seniors to get more information on heart health and conditions and receive support in their management:
- American Heart Association (AHA): The AHA provides extensive resources for preventing heart disease and making lifestyle changes.
- National Institute on Aging (NIA): NIA offers health advice and educational materials aimed at helping older adults maintain a heart-healthy lifestyle.
- Local Senior Centers: Many senior centers offer fitness classes and health screenings that focus on cardiovascular health.
This February, during American Heart Month, take a moment to reflect on your heart health and the small changes you can make to improve it. Whether it’s being more active, eating healthier, or simply managing stress, every little bit counts. It’s never too late to make changes that can enhance your quality of life.
Remember, your heart is the engine that keeps everything running. Taking care of it today will pay off with better health and more energy for years to come.
Here at Senior Industry Services, we aim to improve the quality of life of seniors by connecting users with resources, information, and professional support on aging and health-related issues. To access more articles or to find services in the Central Texas area, feel free to explore our website and learn more.
Written for Senior Industry Services by Lauren Hope Bartling