Maintaining heart health is important at any age, but it becomes imperative the older we become. And while some factors are out of your control – like age & genetics – there is still so much you can be doing to maintain heart health well into your retirement years. With February being American Heart Awareness month, we wanted to discuss on the blog some small lifestyle changes you can make to improve your heart health, regardless of age.
Maintain a Heart Healthy Diet
A well-balanced diet plays a significant role in heart health, specifically in older adults. Those who are 65+ and looking to eat a heart healthy diet should be focusing on consuming nutrient-dense foods. A variety of fruits, vegetables, whole grains, and lean proteins is a great place to start! Limiting salt intake (excess sodium can cause high blood pressure), increasing your intake of healthy fats like avocado and olive oil, and incorporating fiber-rich foods are also simple lifestyle changes that can have a huge impact on heart health.
Monitor Blood Pressure & Cholesterol
Both high blood pressure and high cholesterol are major risk factors for heart disease. And both of these comorbidities are referred to as “silent killers,” because there are oftentimes no symptoms of these conditions. However, if you are concerned, there are some easy steps you can implement to keep an eye on your blood pressure and cholesterol. Blood pressure kiosks and at-home blood pressure monitors can be found at most pharmacies, and your primary care physician can order regular bloodwork to monitor cholesterol.
Exercise & Maintain a Healthy Weight
Regular exercise is one of the most effective ways to keep your heart pumping correctly. The best way to exercise your heart is through cardio but it does not have to be high-intensity. Focus on exercises that are low-impact like walking, cycling on a stationary bike, or swimming. Mixing in some resistance training is also beneficial to retaining muscle mass, which helps with posture and stability.
Establish a Sleep Routine
Poor sleep can negatively impact almost every part of our body, including the heart. Older adults should aim for 7-9 hours of restful sleep each night. To encourage restful sleep, engage in restful activities before bed, like reading or listening to soft music. A routine before bed can improve sleep quality, which supports heart health!
Minimize Stress
Chronic stress can be the cause of a variety of health issues, including heart disease. And as we age and the likelihood of heart-related issues increases, it becomes even more important to find ways to take a step back and relax. Some helpful stress management techniques for older adults include deep breathing exercises, meditation, and yoga
Regular Doctor Visits
While an annual check-up is encouraged for all ages, it becomes a necessity as we enter our retirement years. Your primary care physician can be a wealth of knowledge when it comes to monitoring and managing health concerns. And having a healthcare provider who you trust is important as well, especially when it comes to those difficult conversations regarding health concerns.
For more information about heart health, please visit the American Heart Association. And if you are interested in learning more about how Sunset Senior Communities can assist you in reaching your goals to heart health, please fill out our website contact form.