February is American Heart Month aimed at raising awareness about cardiovascular health and heart disease. According to the American Heart Association, heart disease is one of the leading causes of fatalities in the United States. As we age, our risk of developing heart disease increases, but you can keep your heart healthy and happy even in your golden years! This month, make it a goal to prioritize your heart health with these key tips:
Exercise is Everything
Exercise supports cardiovascular health at any age, but it’s essential for older adults to stay active. Aerobic exercises strengthen muscles, improve balance, and maintain flexibility. No matter what activity you choose, it’s important to progress gradually to prevent injuries and soreness.
The more activities you incorporate into your routine, the more health benefits you can receive. Yoga combines flexibility, balance, and strengthening exercises. Even going for a walk can lower blood sugar, promote weight loss, maintain bone mass, and build stamina. When exercising, remember to:
- Warm up and cool down gradually. Allowing 10 minutes for each is great.
- Wear comfortable, sturdy shoes.
- Take a break immediately if you experience pain, get dizzy, or feel short of breath.
- Hydrate with plenty of water before, during, and after exercising.
Speak with your doctor for additional advice on what exercises are best for you.
Eat Heart-Healthy Foods
Choosing the right foods plays a huge role in warding off heart disease. These foods are known for supporting heart health:
- Fruits and vegetables are rich in nutrients. Look for orange, yellow, and green vegetables – those are especially heart-healthy.
- Whole grains like oatmeal, whole-wheat bread, and brown rice can lower your risk of developing diabetes.
- Incorporate low-fat or fat-free milk and cheese or plant-based milks fortified with calcium and vitamin D.
- Seafood and lean meat, beans, nuts, and seeds are great sources for protein.
- Limit drinks and desserts with added sugars.
- Limit starchy white bread, rice, and pasta made with refined grains.
Watch Your Numbers
Scheduling regular doctor’s appointments is important for managing your overall health. Check with your doctor about your current medications, vitamins, and supplements, and if you have any questions about taking them. They can confirm how often to be screened or monitored for certain heart conditions like high blood pressure, cholesterol, and diabetes.
Maintain a Healthy Weight
The chance of developing heart disease, high cholesterol, and type 2 diabetes increases if you’re overweight. Eating healthy and staying active can preserve muscle and bone health, and help to keep your weight in check.
Older adults tend to experience a dip in muscle mass and metabolism, so they may need to consume fewer calories. If you’re limiting your calorie intake, it’s especially important to give your body the nutrients and vitamins it needs without consuming sugary or fatty foods.
Adopt Healthy Habits
A healthy lifestyle avoids smoking and excessive drinking. Drinking alcohol can worsen health conditions that lead to heart disease such as high blood pressure and cholesterol. If you smoke or drink regularly, avoiding or quitting altogether can significantly impact your health for the better. Talk with your doctor about making the choice to adopt healthier habits and quitting unhealthy ones can benefit you.
A Happy Heart is a Healthy Heart
This month, you can make the step toward having a healthier heart. American Heart Month is a reminder that it’s never too late to prioritize your health and reduce your risk for developing heart disease. With increased awareness, education, and lifestyle changes, older adults can live longer, fuller, and happier lives and be an advocate for healthy habits.
