Health Health Tips for Seniors

Keep Your Heart Healthy: Tips to Prevent Heart Disease

The heart is a very important muscle in our body. It’s the only muscle that keeps working even when we’re asleep because it’s the one that pumps blood. 

Aging can cause changes in our hearts. When we’re active or stressed, it can no longer beat faster unlike when we were younger. According to the National Institute on Aging, people aged 65 and older are also more at risk of developing cardiovascular disease that can lead to a heart attack, stroke, or heart failure. 

There are many types of cardiovascular disease, but the most common is coronary artery disease (CAD) which causes heart attack.  Cardiovascular disease is a major cause of disability and the number one cause of death in Americans. It kills more than cancer. There are many ways to avoid, lower, or reverse the risk of having a heart disease. 

9 Heart Health Tips for Seniors

Age and lifestyle changes are huge factors in heart health. As you age, you become more at risk for life-threatening heart conditions. Below are ways seniors can follow to maintain or improve their heart health and lower the risk for heart disease.

Follow a Heart-healthy Diet 

Go for food that is low in calories but high in vitamins, minerals, and fiber. Make sure to serve meals with colorful fruits and vegetables as these are good for the heart.

As much as possible, avoid or lessen saturated fat, trans fat, added sugars, high-fat dairy or meat, and alcohol. Eat more nuts, high-fiber food, whole grains, and lean meat. 

Older adults should also never skip breakfast, just like any of us. Breakfast gives us energy and boosts our alertness by replenishing our glucose levels after a whole night with no food. Eating breakfast for older people would also avoid having them suddenly eat a lot during lunch or have unnecessary snacks. 

Quit Smoking

We all know that smoking is bad for us, the people around us, and the environment. It can be addictive and once you start it, it can be hard to stop. Smoking increases the risk for healthy hearts to become sick. It is also one of the leading causes of preventable death. 

With smoking, the risk of serious illnesses becomes higher. If you already have a history of a heart condition, it can get worse with smoking.

Smoking damages the artery walls and reduces blood flow, which can lead to clogging and narrowing of coronary arteries. If blood flow is cut off, usually due to blood clots, it can lead to a heart attack. 

If you’re not smoking, it’s better not to start anytime soon. If you’re already a smoker, it’s not too late to stop. You can stop at any time to reduce the risk of heart and other diseases.

If you’re having trouble stopping, consult with your doctor about available programs you can join or join support groups. 

Exercise

Exercising helps the body stay active, improve physical fitness and well-being, and lose excess fat. It can also help keep your heart healthy. Exercise can also lower your stress levels which can put extra work on the heart. 

Exercising comes in many forms like working out, yoga, Pilates, etc. For seniors, don’t go for rigorous training exercises that can put stress on the heart. You can start with walking, gardening, or even a Zumba if you’re up for some dance exercise. Remember to always consult your doctor first before starting a new fitness routine, especially if you have any history of sickness or taking medications. 

Lose Weight or Maintain a Healthy Weight

The heart pumps blood throughout the body. With a larger body, the heart works harder to pump and circulate the blood to supply oxygen. The more body fat you have, the higher the risk for a heart disease that could lead to a heart attack, high blood pressure, stroke, diabetes, and certain types of cancer. 

Being physically active and following a heart-healthy diet is the key to losing weight or maintaining a healthy weight, which helps to maintain a healthy heart. There are circumstances where losing weight is harder for others. Don’t forget to consult your doctor, especially if you have a history of any disease or taking medications. Just remember to not pressure yourself to lose a lot of weight fast and don’t opt for diet pills or drinks. Start small like walking or gardening, and if you wish to increase it, gradually do so. 

Keep Blood Pressure, Cholesterol, and Diabetes Under Control

High blood pressure makes the heart work harder to pump blood. This can put stress on the heart, damage the blood vessels, and increase your risk of heart attack, stroke, and other diseases. 

Cholesterol is a type of fat found in the blood. There is bad cholesterol called LDL. If bad cholesterol builds up over time, it can clog your blood vessels and the risk of heart disease becomes higher. 

High blood sugar can damage the blood vessels and nerves that control your heart, which can lead to heart disease. People with diabetes are more likely to develop heart disease at a younger age than those without. 

Managing your blood pressure, cholesterol, and blood sugar is the key to a healthier heart. Keeping an active and healthy lifestyle helps in preventing heart disease. If you have high blood pressure, high cholesterol, or diabetes, make sure to consult your primary care physician regularly and take your prescribed medications properly. 

Reduce or Manage Stress 

Stress is our body’s natural response to challenges and threats. Stress, if not managed properly, has bad effects on the body. Chronic stress can affect your memory, learning, and immune system. It can also cause high blood pressure and heart disease. 

Being stressed is hard, but it is manageable. Maintain a healthy diet and opt for relaxing exercises like meditation or yoga. If you feel that medication is necessary, consult your doctor first to get the proper prescription. 

Get Proper Sleep

Getting enough sleep is the key to maintaining good health and it helps improve heart health. Sleep is an important time to let the parts of our brain regenerate so it can function properly. Lack of sleep can lead your body to not get enough energy and influence bad eating habits. The risk for serious illnesses becomes higher. 

There are ways to develop good sleeping habits. Avoid nicotine, and alcohol, especially close to bedtime, as they cause alertness and can affect the quality of sleep. Caffeine can also cause alertness, but nicotine and alcohol have more negative effects on sleep. 

Make sure to keep your room comfortable, quiet, and dark to help with good sleep. Be active during the day to drain excess energy. Create a sleeping routine by sleeping and waking up at the same time. If these tips aren’t working, consider consulting with your doctor. 

Know the Symptoms of Heart Disease 

Early heart disease symptoms are hard to notice. It’s important to have regular check-ups, especially for seniors. If you notice or experience these symptoms, seek medical help immediately. 

  • Pain or discomfort in the center of the chest, shortness of breath, or trouble breathing
  • Pain or discomfort, numbness, or tingling sensations in the arms, left shoulder, elbows, jaw or back
  • Lightheadedness, nausea or vomiting, cold sweat
  • Confusion and difficulty speaking 
  • Swelling of the ankles, feet, legs, stomach, and/or neck
  • Fatigue
  • Irregular heartbeat
  • Reduced ability to be physically active and problems with normal activities

Understand the Risk Factors for Heart Disease

Several factors could raise your risk of getting heart disease. 

  • Age – older people are more likely to develop heart disease than younger people. 
  • Family history
  • Unhealthy diet, and use of tobacco and alcohol 
  • Not being physically active 
  • High blood pressure, high blood sugar, high cholesterol, and being overweight/obesity

Conclusion

Heart disease is dangerous and the leading cause of death in the United States. It affects everyone, regardless of sex, especially older people. Heart attack and stroke are the most common conditions related to the heart for older people. It’s important to keep your heart healthy as you age.

There are a lot of ways to prevent heart disease. Whether you’re young or old, keeping a healthy and stress-free lifestyle is the key to a healthier heart. Don’t forget to have regular check-ups to check your overall health. Just remember that it is never too late to change your ways if you’re living an unhealthy life.

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