According to the CDC, heart disease remains the leading cause of death among adults 65 and older, and as we age, our risks of getting heart disease can increase. However, there is good news. Many heart conditions are preventable or manageable with the right care and lifestyle changes. By taking some simple steps below, you can protect your heart and enjoy a healthy, active life for many years to come.
Why heart health matters as you age
Your heart is responsible for pumping blood throughout your body, delivering oxygen and nutrients to your organs and tissues. Heart diseases such as high blood pressure (hypertension), high cholesterol and atherosclerosis (hardening of the arteries) become more common as you get older and increase your risk of serious heart problems, including heart attacks, strokes and heart failure.
Several factors can contribute to heart disease as we get older, including your:
- Diet
- Physical activity
- Chronic conditions
- Medication management
Heart healthy tips
Here are 8 simple yet effective steps you can take to keep your heart healthy.
- Eat a Heart-Healthy Diet: Add more fruits, vegetables, whole grains and lean protein sources like fish and poultry into your meals. Limit your intake of salt, sugar and unhealthy fats (like those found in fried foods and processed snacks). For more information on eating healthy, check out our blog, Finding Your Balance with the Mediterranean Diet.
- Stay Active: Regular physical activity is crucial at any age. Aim to have moderate activity each week, such as brisk walking, light jogging, or swimming.
- Monitor Your Health: As you get older, it’s important to regularly check your blood pressure, cholesterol and blood sugar levels. High levels can go unnoticed but can significantly increase the risk of heart disease. Make sure to see your doctor or advanced practice provider* (APP) yearly to get your numbers checked.
- Maintain a Healthy Weight: Carrying excess weight, especially around your abdomen, can increase your risk of heart disease. If you are overweight, losing even a small amount of weight can help lower blood pressure, reduce cholesterol and reduce the strain on your heart.
- Quit Smoking: If you smoke, quitting is the single most important thing you can do for your heart health. Smoking damages blood vessels and increases your risk of heart attack, stroke and peripheral artery disease.
- Limit Alcohol: Excessive alcohol consumption can raise blood pressure and may interfere with medications used to treat your heart conditions. Drink alcohol in moderation. For older adults, this means one drink a day for men and ½ drink a day for women.
- Manage Stress: Chronic stress can take a toll on your heart, especially as you age. Finding ways to relax, such as practicing deep breathing, meditation, or spending time with loved ones, can help lower your stress levels.
- Take Your Medications as Prescribed: If you take medications to control your blood pressure, cholesterol, or blood sugar levels, it is essential to take these medications exactly as prescribed. If you have any questions about how to take your medications, talk with your doctor or APP. If you are having problems affording your medications, read our blog post, 5 Ways to Help You with Prescription Costs.
Regular check-ups with your primary care doctor or APP are also important for maintaining your heart health and managing any chronic conditions you may have. They can help you set a personalized plan, including some of the tips above, to help reduce your heart disease risk and get you on the right track for optimal health. By taking care of your heart now, you can enjoy more years of health and wellness. Your heart deserves it!
*An advanced practice provider includes a nurse practitioner or physician assistant.