Four Lifestyle Changes That Improve Senior Heart Health
Taking care of one’s health starts with the heart. After all, this approximately eleven-ounce muscular organ is vital to life itself. The heart is responsible for pumping blood throughout the entire body and other organs. Neglecting the heart puts anyone at risk for death. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both senior men and women in the United States. It’s also quite preventable by choosing to live a healthy lifestyle.
February is American Heart Month, a month dedicated to raising awareness about heart health and heart disease prevention. It’s the perfect opportunity for seniors to reflect on their lifestyle choices and recommit to living a healthier life that they set out to do at the start of 2020. Here are four lifestyle changes that improve senior heart health. They are simple and can be implemented today.
Monitor Your Alcohol Consumption
There are mixed results regarding alcohol consumption and heart disease. Some studies report that a glass of red wine a day helps prevent heart disease. Other studies report opposite findings, but these studies typically refer to excessive alcohol intake. Regularly consuming excessive alcohol is not only detrimental to your liver but can also hurt your heart and lead to heart disease. Alcohol consumption increases blood pressure, which contributes to heart failure or stroke. Heavy drinking can also lead to obesity, which only adds more risk to heart disease. The key here is moderation. If you do enjoy a glass of wine with dinner or a beer during the big game, do so in moderation. The American Heart Association recommends one to two drinks per day for men and one drink per day for women. The link defines what constitutes one drink; we encourage you to check it out.
Exercise
We all know how important exercise is to maintaining heart health and preventing heart disease, yet many seniors are missing the mark when it comes to getting enough exercise. Your heart is a muscle and needs exercise in order to strengthen it. Two exercise that target the heart include aerobic exercise and strength exercise. Aerobic exercise, such as walking on the treadmill, swimming, cycling, or playing a sport, improves circulation. This results in lowered blood pressure and heart rate. Strength exercises target specific groups of muscles. This results in reduced fat and leaner muscle mass, both great for the heart. Many seniors shy away from strength exercises or resistance training, when they benefit greatly from incorporating a few exercises into their fitness routine. Start small, with one to three-pound weights. Try bicep curls, squats, tricep extensions, or combine a squat with an overhead press. Check out free strength training for seniors’ DVDs at the library or join a senior fitness class. Aim for 30 minutes of aerobic exercise five days a week, and at least two nonconsecutive days per week of strength exercises.
Watch What You Eat
Again, improving heart health begins by making healthy lifestyle choices. Look at your plate before you mindlessly eat your meal. Fill at least half of the plate with fruits or vegetables. Include a small portion of lean protein. Replace unhealthy carbohydrates with whole grains. Limit your intake of saturated fats, cholesterol, salt and sugar. Refuse to eat foods containing trans-fat. If diet is something you struggle with, limit the number of unhealthy snacks and sweets that you keep around your home. Instead, buy fresh produce and single-portioned healthy snacks, such as yogurts or nuts, to help keep your diet on track. Even if you make one small change to your plate a day, you will start to improve your heart health.
Connect with Others
Finally, it may seem unrelated to your heart health, but staying connected with others can actually benefit your heart. Seniors with depression or symptoms of depression have a 64 percent greater risk for developing heart disease. Decrease your risk by reaching out to a neighbor and inviting them over for coffee. Stay accountable to your fitness goals by signing up for a fitness class with a friend. Invite your family over for dinner and try a new, nutritious recipe. Learn more about healthy heart habits by attending a seminar at a cardiology hospital nearby. Not only will you ward off depression and loneliness, but you’ll also reduce your risk for heart disease as you make socializing a priority.
Another lifestyle change that will improve your heart health is to invite Visiting Angels Sarasota into your home. We offer a variety of senior home care services that allow seniors to remain safe and independent in the comfort of their own home. Our caregivers have big hearts and offer warm companionship to each of their clients. Whether you’re looking for a little help to get started with an exercise program or need assistance with heart-healthy meal planning, we provide services that promote a healthy lifestyle. To learn more about us and how we can serve you, please contact us today by calling 941-952-5800.