What heart health risk factors should older adults be aware of and how can you shift your lifestyle to keep it beating right?
As we age, taking care of our heart health becomes more important than ever. Heart disease and other cardiovascular risk factors become more prevalent with age, and these changes can significantly impact our well-being. Understanding the effects aging has on the heart and blood vessels—and how lifestyle choices can influence the rate at which these changes occur—is essential.
According to the National Institutes of Health (NIH), scientists have gained a better understanding of how aging affects the heart and arteries, and how simple lifestyle changes can help slow down the aging process of the cardiovascular system. With the right steps, older adults can maintain a healthy heart and improve their quality of life. Here are some things to keep in mind when deciding where to start.
Maintain a Heart-Healthy Diet
A balanced diet plays a significant role in heart health, especially for older adults. If you are 65 years or older, try to focus on consuming nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins (particularly fish and poultry). Reducing the amount of salt intake can also help control blood pressure, whereas eating healthy fats (like those found in olive oil and avocados) can support healthy cholesterol levels. Also incorporate fiber-rich foods like oats and beans into your diet to help reduce the risk of heart disease. In summary, try to follow a Mediterranean diet, as recommend by the American Heart Association.
Exercise and Maintain a Healthy Weight
Regular physical activity is one of the most effective ways to keep your heart pumping properly. According to the CDC, older adults should aim for at least 150 minutes of moderate exercise each week, such as walking, swimming, or cycling. Mixing some resistance training into your regimen is also beneficial to retaining muscle mass, which helps with posture and stability. Exercise not only strengthens the heart but it can also help manage body weight. Since excess weight can strain the heart and increase the risk of conditions like high blood pressure and diabetes, staying active is essential for maintaining a healthy body mass index (BMI) and supporting overall heart health.
Monitor Blood Pressure and Cholesterol Levels
High blood pressure and high cholesterol are major risk factors for heart disease but regular checkups to your healthcare provider can consistently track and observe these levels as you age and prescribe medications if necessary. That’s why older adults should schedule yearly visits with their doctors and follow any instructions they were given for their heart health to ensure their treatment is working effectively.
Learn to Manage Stress
Chronic stress can yield many health complications, including heart disease, so it’s important to find ways to take a step back and relax. Older adults can practice relaxation techniques such as deep breathing exercises, meditation, or yoga. Socializing with friends and family can also be an effective way to lower stress levels and improve mental well-being.
Establish a Sleeping Routine
Poor sleep can negatively affect the heart. Older adults should create a sleep schedule, aiming for 7-9 hours of restful sleep each night and engaging in relaxing activities before bed, like reading or listening to soothing music. A routine before bed can improve your sleep quality and, in turn, support your heart health.
Let Go of Unhealthy Habits
As we age, it’s a great time to quit smoking or reduce alcohol consumption. Smoking is one of the primary risk factors for heart disease, and quitting can dramatically lower the risk of cardiovascular issues. Limiting alcohol intake is equally important, as excessive drinking can raise blood pressure, weaken the heart muscle, and contribute to cardiac problems.
Stay hydrated
Staying hydrated is key. Dehydration can lead to heart complications such as low blood pressure and heart rhythm issues, which can put older adults at risk. Drinking plenty of water throughout the day helps ensure that the heart functions properly and keeps the mind and body energized.
Keep in Touch with your Doctor
Regular visits to the doctor are essential for maintaining heart health as you age. Your primary care physician can help monitor key risk factors like blood pressure, cholesterol, and weight. By having a healthcare provider you trust, they can give you the support you need to address concerns or questions about your heart health.