As we get older, prioritizing heart health becomes crucial. The risk of heart disease increases with age, influenced by both genetic and environmental factors. However, adopting simple lifestyle habits can help support a strong and healthy cardiovascular system.
Know Your Risk Factors
As we age, our risk of heart disease increases, particularly for seniors. Several factors influence heart health, including family history, cholesterol levels, and physical activity. While some of these are within your control, others are not. That’s why it’s essential for older adults to stay proactive—monitoring their heart health and scheduling regular checkups.
Key factors that can impact your cardiovascular health include:
- Sex – After age 65, women are more likely to experience high blood pressure.
- Race – Certain racial groups, including Black, Asian, and Hispanic adults, tend to have higher rates of high blood pressure, often influenced by healthcare access and cultural factors.
- Family History – Genetics can play a role in conditions like high blood pressure, increasing your risk of heart complications.
- Weight – Carrying excess weight places additional strain on the heart.
- Physical Activity – A sedentary lifestyle can contribute to high blood pressure and other heart-related issues.
- Diet – Eating habits, particularly those high in sodium, can negatively affect heart health.
- Sleep Habits – Conditions like sleep apnea have been linked to hypertension and cardiovascular concerns.
The good news? There are plenty of steps you can take to protect your heart and improve your cardiovascular health! Here is simple heart-healthy advice for seniors:
Remember to Eat Well
Maintaining a balanced and nutritious diet is essential for both your overall wellness and heart health. The foods you eat can play a key role in managing blood pressure and cholesterol levels, maintaining a healthy weight, and more.
Smart eating habits include:
- Watch your portion sizes – Restaurant portions can be oversized, so be mindful of how much you’re eating. Prioritize nutrient-rich foods — you can even use a smaller plate or bowl to create the illusion of eating a larger meal!
- Fill up on fruits and vegetables – These nutrient-packed foods are low in calories, high in fiber, and loaded with essential vitamins and minerals.
- Opt for whole grains – Whole grain foods help regulate cholesterol and blood sugar levels, promoting better heart health.
- Limit unhealthy fats – Choose heart-friendly fats like olive oil, vegetable oils, avocados, nuts, and seeds. Reduce saturated fats (found in butter, lard, and hydrogenated oils) and avoid trans fats altogether.
- Choose lean proteins – Heart-healthy protein sources include lean meats, poultry, fish, eggs, legumes and beans, and low-fat dairy products.
- Reduce sodium intake – Too much sodium can contribute to high blood pressure, a major heart disease risk. Read nutrition labels carefully and be mindful about how much salt you use.
- Drink in moderation – Excessive alcohol consumption increases the risk of heart failure, stroke, and arrhythmia. Enjoy alcohol responsibly and in moderation.
Keep Your Body Active
Staying physically active is essential for maintaining healthy cholesterol levels and overall heart health. Regular exercise boosts HDL (“good” cholesterol) while helping to transport non-HDL (“bad” cholesterol) to the liver, where it can be safely broken down. This process reduces the risk of cholesterol buildup in the arteries, lowering the chances of heart attack or stroke.
Know the Warning Signs
Recognizing the signs of poor blood flow to the heart is crucial in preventing a possible heart attack or stroke. The most common symptom is chest pain, but other warning signs include:
- Fatigue, weakness, or shortness of breath
- Swelling in the legs, ankles, or feet
- Pain or numbness in the feet or calves
- Difficulty speaking
- Confusion
If symptoms are severe or persist for more than a few minutes, call 911 or seek medical attention immediately.
Keep Your Heart Healthy With San Marino
Enjoying your retirement at San Marino Retirement Community in Westminster, CO, makes prioritizing your heart health easy! Enjoy daily delicious and nutritious meals, convenient access to a range of exercise options, and on-site health support. Contact us today to learn more about how San Marino can support a heart-healthy lifestyle!