Just a few small changes can lead to a lifetime of good heart health. Did you know that cardiovascular disease is a major threat to seniors? The American Heart Association (AHA) reports coronary heart disease as the leading cause of death in the United States, with heart disease and stroke claiming more lives in 2022 than all forms of cancer and chronic lower respiratory disease combined.
Here are seven smart heart healthy tips for seniors to take care of their hearts and reduce the risk of heart disease. If you are an adult child caring for your parent, here is some advice you can share with your loved one to promote well-being and help them live a healthy lifestyle.
Maintain a Healthy Weight
The CDC reports that two in five adults are obese and that only one in four adults fully meet physical activity guidelines. Extra weight may increase the risk of heart disease, high blood pressure, type 2 diabetes and bone issues. Maintaining an ideal body weight can be difficult, especially as you age. Therefore, eating right, controlling portions and exercising are key to a healthy heart.
Fiber. Fiber. Fiber.
There is a direct correlation between heart health and nutrition and aging. It’s important to pay attention to your cholesterol and keep fatty molecules called lipids to a healthy balance. Including fiber in your diet is crucial. It keeps you full and helps lower blood cholesterol levels. Fiber-rich foods, which include fruits, vegetables, beans, whole-grain bread and nuts, are great options to help keep your heart healthy.
Get Moving
Regular physical activity is an essential aspect of a heart-healthy lifestyle. As little as thirty minutes of moderate exercise each day can help seniors improve heart health and lower their blood pressure. Try incorporating a daily elderly exercise program consisting of a balanced exercise routine where you work on cardio, strength, flexibility, balance and your core.
Eat Colorfully
Seniors should get at least five servings of fruits and vegetables each day. They’re low in calories and high in vitamins, minerals and fiber. Fill your plate with as many shades of veggies as possible, as each color indicates a concentration of a specific nutrient. If fresh fruits and veggies are not readily available, consider buying frozen or canned. These contain the same vitamins and minerals but are often more cost-efficient. If you have trouble grocery shopping and cooking healthy meals regularly, consider opting for budget-friendly senior meal plans.
Quit Smoking, Drink Less
Smoking tobacco products and drinking alcohol – no matter your age – can affect the heart. Smoking increases the risk of developing cardiovascular diseases, including coronary heart disease and stroke. According to the AHA, almost one-third of deaths from coronary heart disease are caused by smoking or second-hand smoke. Drinking excessive amounts of alcohol can cause raised blood pressure, which can lead to heart attack or stroke.
Reduce Stress
Everyone copes with stress in different ways. Stress in seniors is a serious concern – 44% of adults aged 50 to 80 reporting that they feel stressed on a regular basis. Stress can affect the body’s ability to respond to inflammation, which can cause other health problems.
Chronic stress and anxiety are risk factors for cardiovascular disease, according to the American Heart Association. The AHA suggests these tips to help relieve stress and improve your overall mood:
- Practice deep breathing
- Do yoga or stretching exercises
- Pet a dog or cat
- Talk with a friend
- Go for short walks
- Participate in hobbies and other activities you enjoy
Get Your ZZZ’s
When it comes to sleep and older adults, many seniors tend to get less sleep than when they were younger. Sleep deprivation or poor sleep quality can disrupt your metabolism, impact your blood pressure and increase inflammation in the body, which may lead to an increased risk of heart disease. The National Institute on Aging recommends that older adults get seven to nine hours of quality sleep each night. To improve sleep quality, try establishing a bedtime routine, avoid excess caffeine during the day and consider taking a short nap during the day.
Caregiving That Cares About Heart Health
With these heart healthy tips for seniors, it’s never too late to start changing your lifestyle to reduce your risk of heart disease. If necessary, help your aging parent or loved one work with their doctor to keep health problems under control. And if you need help with heart-healthy meal planning or transportation to and from exercise classes or doctor appointments, our Companion Care Services may be just what you need. Contact FirstLight Home Care today to see how we can help!
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