5 TO THRIVE - HEALTHY HEART TIPS FOR SENIORS
February is American Heart Month! Here’s how to get “heart healthy” in 5 easy steps.
Our five to thrive:
#1 Get and maintain a healthy weight
Aging causes body changes like losing muscles mass. Unfortunately that means you lose fewer calories even when you do exercise. This can lead to weight gain, so watch your fats and calories, and learn to eat more nutrient-rich foods. Your body still needs energy, so not eating enough can lead to tiredness, even illness. Do not skip meals! Obesity can increase your risk of heart disease or stroke, consider the Mediterranean Diet. The mayo Clinic has a helpful link here: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
In addition, a regular exercise routine in good for your brain as well as your heart! It will burn calories and also help strengthen your muscles and bones. Always ask your doctor first about changes in diet and exercise.
#2 Ban fast food and sugar
As your body begins to age it absorbs nutrients more slowly so pack in more vitamins, and minerals that are valuable to your heart function. Fruits and veggies are better than fast food burgers and fries. You may also find your system is sluggish so include more fiber in your diet. Don’t discount the value of dairy and Vitamin D, just make sure the products you consume are fat-free or low-fat dairy products. Drink water instead of soda, and cut out sugar wherever you can. Learn to read container labels and get educated about what you are consuming. Remember – “…you are what you eat!”
#3 Get physical
Take the stairs when you can. Sit less, walk more, even if it is just across the parking lot. Physical activity helps strengthen your body and increase flexibility. If you can’t jog or bike, try low-impact exercises such as walking and swimming. Most everyone can attempt chair yoga if a full blown aerobic workout or weights are not possible. Be realistic when setting your goals and you will be able to stick to an exercise routine. Start slowly and with short sessions, then build up your stamina over time. Stay hydrated at all times, be sure to warm up and cool down to prevent injury.
#4 Control your cholesterol
Too much cholesterol can contribute to heart disease and stroke. High-density lipoproteins (HDL) are considered the good cholesterol that decreases risk of heart disease. However low-density lipoproteins (LDL) are considered the bad cholesterol that raises your risk. Have your doctor check your your cholesterol levels regularly – there is much that can be done naturally and without medication to improve your numbers!
#5 Manage your blood pressure
Everybody knows high blood pressure is a major risk for heart disease. It’s easy enough to check at the local pharmacy, walk-in clinic, even the health club or supermarket has a “do it yourself” device available. home with a small device. Talk to your doctor about the new guidelines that have been published, because your risk level may have changed this year. Lifestyle changes as well as new medications can help keep it under control. Monitoring your blood pressure regularly can help you and your physician manage it better.
In conclusion: Know your risk for heart disease whether, family history, lifestyle, contributing conditions or illness, and know what steps to take to cut that risk. Review the signs and symptoms of a heart attack here: https://www.healthline.com/health/heart-disease/heart-attack-symptoms. Get educated and spread awareness – the life you save might just be your own.
Ladies, keep in mind that heart disease is the #1 killer of women in America. Also be aware that heart attack symptoms in men and women differ!
No matter what your age, making healthy changes today to protect your heart will give you more tomorrows. Home care may be of benefit to those who need a little coaxing to eat right, exercise more, take their meds, and get out and about more frequently or visit the doctor for a checkup if they can’t on their own. Find out more about our companionship services in Jupiter, Tequesta, Juno Beach, North Palm Beach, Palm Beach Gardens, and the West Palm Beach area by calling 561-328-7611.
Till next time!
Irv Seldin, JD, Owner and CEO of Visiting Angels of the Palm Beaches
*This article not intended as medical advice.