Four Lifestyle Habits That Help Prevent Heart Disease
According to the Centers for Disease Control and Prevention, the leading cause of death in the United States is heart disease. Each year, one in every four deaths are caused by heart disease. As we age, our cardiovascular system undergoes change as our blood vessels and arteries stiffen. This causes our heart to work harder in order to pump blood through the vessels and arteries. Over time, this leads to high blood pressure and other cardiovascular conditions, if no changes are made to unhealthy lifestyle habits.
The American Heart Association wants to help everyone live a longer, healthier life so that they can enjoy more of life’s precious moments. While American Heart Month is recognized during the month of February, it’s important to remember that cardiovascular disease knows no time frame. The good news is that most heart disease is preventable by making a healthy lifestyle a habit. Here are four lifestyle habits that help prevent heart disease in seniors.
The Habit of Nutrition
Many seniors struggle when it comes to eating a nutritious meal. It can be time consuming to plan heart-healthy meals, purchase fresh produce, and prepare meals at home. If you’re a single senior, preparing food for one can trigger loneliness. Yet, eating healthy foods is crucial for maintaining a healthy heart. Instead of focusing on what seems daunting, try making simple swaps to add more nutrition into your diet. Fill your half of your plate with fruits or vegetables and limit foods containing high sodium. Buy heat-healthy foods, such as nuts or low-fat yogurt for a snack, instead of potato chips. Choose salmon over red meat or aim to have a meatless Monday. Little adjustments that you make over time really do add up and can benefit your heart health.
The Habit of Exercise
We all know that exercise is vital for our health, especially our heart health. Yet, many seniors continue to live a sedentary lifestyle. Turn exercise into a habit by setting small goals, instead of saying “I’m going to exercise more.” Set a goal of exercising three times a week for a month, then add another day of exercise. Over time, exercise will become a regular habit. If you don’t know where to start, the American Heart Association recommends at least 150 minutes of moderate exercise per week to improve overall cardiovascular health. Of course, we recommend that you have a conversation with your doctor regarding what exercise routine would be suitable for you. Then, find an accountability partner, sign up for senior fitness classes at the gym, and make a plan to add more movement to your day.
The Habit of Monitoring Numbers
According to the American Diabetes Association, approximately 25% of Americans over the age of 65 suffer from diabetes, both diagnosed and undiagnosed. According to the Centers for Disease Control and Prevention, 64% of men and 69% of women over the age of 65 have high blood pressure. Being diagnosed with diabetes, high blood pressure, and/or high cholesterol leads to an increased risk of developing cardiovascular disease. When left unmonitored, the risk of suffering a heart attack or stroke greatly increases. In order to reduce your risk for developing cardiovascular disease, schedule regular check-ups with your doctor. It’s also important that you monitor your numbers at home, in between physician visits. With the oversight of your physician, diabetes, high blood pressure, and high cholesterol can all be managed with medication, along with a heart-healthy diet and exercise.
The Habit of Ditching Unhealthy Habits
There are a few heart disease risk factors that you cannot change, such as your age, gender, ethnicity, and family history. However, there are more risk factors that you can control in order to prevent heart disease. You control how often you exercise, what you eat, your blood pressure, and how you manage stress. You also control your weight, how much you sleep, your alcohol intake, and whether or not you smoke. Talk with your doctor about what a healthy weight is for you and ways you can achieve that. Aim to get between seven to nine hours of sleep each night. Limit how much alcohol you consume and choose to quit smoking. Choose to take control of your lifestyle choices in order to prevent heart disease.
Finally, consider the habit of senior home care services provided by Visiting Angels Fort Worth. Our home care services include a walking aid, so that you can take a safe stroll around the neighborhood, getting the exercise that you need. We offer meal planning and preparation assistance, so that you have well-balanced meals throughout the week. Our compassionate caregivers can escort you to and from doctor appointments, so that you don’t have to cancel due to lack of transportation. We can even offer encouragement as you make changes to support a heart-healthy lifestyle. Simply contact us today to schedule your free in-home consultation.