Heart Healthy Advice for Seniors

As we age, taking care of our hearts becomes even more important. Seniors are at a higher risk for heart disease, and many factors can contribute to your heart health. However, simple lifestyle choices can keep your cardiovascular system running smoothly.

Know Your Risk Factors

As we grow older, the risk of heart disease for seniors can increase. A range of factors come into play, like your blood pressure, cholesterol and the amount of exercise we’re getting — some you can control, while others you can’t. That’s why it’s important for older adults to monitor their heart health and have regular checkups. 

Other contributing factors to your heart health include your:

• Sex - After age 65, women are more likely to have high blood pressure. 
• Race - Some racial groups, such as Black, Asian, and Hispanic adults, tend to have higher blood pressure rates. This can be caused by a lack of access to health care and cultural practices.
• Family History - Some heart conditions, like high blood pressure, can be influenced by your family’s health history. 
• Weight - Being overweight can put extra strain on your cardiovascular system. 
• Physical Activity - A lack of consistent exercise can lead to high blood pressure. 
• Diet - An unhealthy diet, particularly one high in sodium, can have adverse effects on your heart. 
• Sleep Habits -Sleep apnea has been linked to hypertension. 

Thankfully, there is much you can do to lower your risk of heart problems and prompt your cardiovascular health! Here’s how:

Remember to Eat Well

Eating a balanced, varied diet is important for both your overall wellness and specifically your heart’s health. Eating well is important for your blood pressure, cholesterol levels, and to maintain a healthy weight.

Smart practices include:

• Watching your portion sizes - Portions in restaurants can be quite large! Keep an eye on how much you’re eating and fill up more on nutrient-rich foods. For a fun trick use a smaller bowl or plate to trick your eye into thinking you’re eating more!
• Choosing fruits and veggies - Fruits and vegetables have many benefits, including being low in calories, rich in fibers, and a good course of vitamins and minerals. 
• Going for whole grains - Food made with whole grains can help lower both your cholesterol and blood sugar levels. 
• Limiting unhealthy fats - Choose healthy fats like olive oil, vegetable oils, avocados, and nuts and seeds. Limit saturated fats in your diet (like butter, lard, and hydrogenated oils) and stay away from trans fats. 
• Choosing low-fat proteins - Lean meats, chicken, fish, eggs, and low-fat dairy products are all great sources of heart-healthy proteins. 
• Limiting sodium - A diet high in sodium can lead to high blood pressure, which is a major risk for heart disease. Limit your sodium intake by paying attention to nutrition labels and using salt sparingly.
• Measured drinking -  Heavy alcohol use can lead to heart failure, stroke, and arrhythmia. Drink with moderation and don’t overconsume.

Keep Your Body Active

Regular exercise is key to maintaining healthy cholesterol levels. Physical activity helps raise levels of HDL (“good cholesterol”) in your system and moves non-HDL (“bad cholesterol”) to your liver, where it will be safely broken down. This in turn helps prevent cholesterol blockages from forming in your arteries, which can increase the risk of heart attack or stroke. 

Know the Warning Signs

The most common symptom of poor blood flow to the heart (which can cause a heart attack or stroke) is chest pain. Other common symptoms include:

• Fatigue, weakness, or shortness of breath. 
• Swelling of the legs, ankles, or feet
• Pain or numbness in feet or calves
• Difficulty speaking
• Confusion

If symptoms are severe or last longer than a few minutes, call 911 or seek medical help right away. 

Keep Your Heart Healthy With Atrium Village

Living at a senior living community like Atrium Village in Owings Mills, MD, makes prioritizing your heart health easy! Enjoy delicious and nutritious meals, easy access to exercise opportunities, and on-site health support. Contact us to learn more and see how Atrium Village can support your healthy heart journey!