Roughly half of all U.S. adults live with some form of cardiovascular disease, many of which are aged 65+. The term “cardiovascular disease” can refer to several health conditions, including heart disease, heart attack, heart failure, cardiac arrhythmia, heart valve problems, and stroke. February is American Heart Month, making it the perfect time to focus on your “ticker.” No matter your age, reducing your risk for developing cardiovascular disease – or managing it more effectively – is possible by taking these steps to become one of the heart-healthy seniors.
How Aging Affects Your Heart
Those over age 60 are much more likely than younger individuals to suffer a heart attack, experience a stroke, or develop coronary heart disease or heart failure. Cardiovascular disease is a significant cause of disability each year, limiting activity and lowering the quality of life of millions of older Americans.
Aging can facilitate changes in the heart and blood vessels. For instance, your heart can’t beat as fast during physical activity or times of stress as it once did. Those age-related changes may then increase a person’s risk of cardiovascular disease. A major contributing factor to heart disease is the build-up of fatty deposits (plaque) in artery walls over many years, a process commonly referred to as “atherosclerosis.”
Heart-Healthy Tips for Older Adults
If you’ve been diagnosed with high blood pressure, high cholesterol, or diabetes, you must follow your doctor’s instructions on managing those conditions while taking your medication as prescribed.
There are several other things you can do to delay, lower, avoid, or even reverse your risk for cardiovascular disease, starting with these five:
Stay physically active
First, speak to your doctor about the types of physical activities that would be best for you. Once they’ve cleared you to exercise, try to do so for at least 20 minutes, 3 to 5x each week.
Low-impact workouts for seniors include walking, Yoga, Pilates, water aerobics, and swimming. Do other activities you enjoy, such as bowling, gardening, golf (walk, don’t ride), or bicycling. The key to a healthier heart is not spending too many hours sitting each day, but rather getting out and enjoying life while socializing with others!
Maintain a healthy body weight
Balancing the calories that you take in each day with the calories burned through physical activity is a proven way to maintain a healthy weight. Other ways to do so include getting enough sleep, as well as limiting food portions and the amount of alcohol you drink.
Follow a heart-healthy diet
While reducing your intake of highly processed foods and those high in sugar or fat, eat plenty of fruits, vegetables, and fiber-enriched whole grains. As you get older, salt sensitivity can be an issue. But too much salt can cause swelling in your legs and feet. Click here now to learn more about what a heart-healthy diet entails.
Kick unhealthy habits to the curb
As the leading cause of preventable death, smoking worsens damage to artery walls. Quitting smoking even in later life can lower your risk of heart disease, stroke, and cancer over time. If you drink alcohol, limit your intake to no more than two drinks a day for men or one drink per day for women. One drink equals one 12-ounce can or bottle of regular beer or one 5-ounce glass of wine.
Manage your stress
Learning how to relax and manage stress will improve your physical and emotional health – all of which benefits your heart. Effective stress-relieving activities include meditation, Yoga, Tai Chi, walking, or talking things out with loved ones rather than leaving them bottled up inside. Additional stress management tips are available through the National Center for Complementary and Integrative Health.
An Extended Family in Your Aging Loved One’s Home
Helping an aging loved one practice heart-healthy habits isn’t easy when you’re busy or live far away. At Assisting Hands Home Care, our professional in-home senior care services allow clients in the greater Boston Northwest area to remain safely and comfortably in their own homes. Our trained, dependable caregivers and personal assistants can help your family overcome its eldercare challenges while making your loved one’s home an even better place to be.
Our turnkey home care services include everything from companionship, meal preparation, medication reminders, and transportation to light housekeeping, laundry, and personal care assistance with bathing and dressing. From a few hours a day to around-the-clock care, our customized in-home care solutions have got your family covered. Click here now to learn more about Assisting Hands Home Care or schedule a free consultation for a senior in Bedford, Lexington or the greater Boston Northwest area.
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