Five Simple Lifestyle Habits that Help Prevent Heart Disease

According to the Centers for Disease Control and Prevention, the leading cause of death for both men and women 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.

As devastating as this sounds, the good news is that heart disease can be prevented. Making healthy choices can lead to preventing heart disease. February is American Heart Month, a month dedicated to raising awareness about heart disease and how it can be prevented. As with most diseases, seniors are at a greater risk for suffering from a heart attack or stroke, simply due to age. The heart is, after all, a muscle, and undergoes change with age. In order to decrease your risk for developing heart disease, consider these five simple lifestyle habits that help prevent heart disease.

Choose to Move
We all know that exercise is good for us. We hear it all the time, on the news, at our doctor's appointments, from our adult children. Yet, many older adults continue to live a sedentary lifestyle. Exercise hasn't become a habit for them. Instead of living another idle day, choose to move, knowing that a consistent exercise regime is vital for maintaining a healthy heart.

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 plan to add more movement to your day.

Choose to Eat for Your Heart

Another lifestyle area that many older adults struggle with is nutrition. It’s easier to swing by the drive-thru to pick up dinner or heat up a microwave dinner that’s loaded with sodium, especially when living alone. But studies show that eating a heart-healthy diet helps prevent cardiovascular disease. A heart-healthy diet consists of mainly fresh fruits and vegetables, while limiting saturated fats, salt, and foods containing cholesterol, like fatty meats. Consider your portion sizes and fill at least half of your plate with fruits and vegetables instead of meat and carbohydrates.

Choose to Monitor Yourself
If you are over the age of 65, chances are you have been diagnosed with high blood pressure, high cholesterol, or diabetes. Any or all of these diagnoses puts you at a higher risk for having a heart attack or stroke. If you have received a diabetic, high blood pressure or high cholesterol diagnosis, choose to keep yourself in check by monitoring your numbers, per your doctor’s recommendations. Schedule regular check-ups with your physician as well. 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.

Choose to Relax
Stress compounds many heart disease risks that seniors already face, steering them towards an unhealthy lifestyle. Stress also leads to an increased blood pressure, which in turn leads to cardiovascular disease when left unchecked. Instead of allowing stress to overwhelm you, choose to reduce or cope with stress in healthy ways. Try a senior yoga class or drink a calming tea. Engage in a hobby or download a stress management app of your smartphone. Confide in a trustworthy family member or friend so that you can brainstorm ways to work through the stressful situation.

Choose to Take Control
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 cardiovascular disease. You can control how often you exercise, what you eat, blood pressure, and how you manage stress. You can also control your weight, how much you sleep, your alcohol intake, and whether or not you smoke. If you are overweight, aim to get to a healthy weight. Aim to get between 7-9 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 developing cardiovascular disease.

Our compassionate caregivers can be your cheerleader as you choose to put your health first. We can help you go for a walk around your neighborhood, so you get the exercise that you need. We can help with meal planning and preparation, so you have healthy meals to eat throughout the week. We offer medication reminders and companion care, so you don't have to remain alone and isolated. If you are ready to put yourself first, please contact our office today.