Heart Health Tips for Seniors: Simple Ways to Protect Your Heart Every Day

Reviewed By: Rebecca Anderson, FNP-BC

February is American Heart Month, a campaign that has been observed since 1964 to raise awareness of the risk factors for heart disease and support those living with the condition [1]. According to the CDC, one person dies every 34 seconds due to heart disease, making it the leading cause of death in the United States [2]. At Greater Good Health, we are committed to a future where individuals are educated and empowered to take necessary steps toward preventing heart health issues. Keep reading to learn more about what steps you can take today to take care of your heart health and help reduce your risk of heart conditions.

Stay Active with Senior-Friendly Exercise

Exercise is a pillar of good health, helping individuals lower blood pressure, decrease the risk of diabetes, maintain a healthy weight, support circulation, and reduce inflammation [3]. All of these factors bolster heart health, supporting your chance of preventing the onset of heart conditions. Additionally, exercise can help increase your energy levels, make you fall asleep more easily, promote social connection, and boost your mood [4]—all of which are practices that seniors often struggle to maintain as they age. These benefits don’t require rigorous exercise routines, either. Simply making an effort to move your body every day can help keep your heart healthy.

Health professionals recommend that individuals incorporate a combination of aerobic exercises (like walking and swimming), resistance training (like weight lifting), and flexibility/balance workouts (like stretching and yoga) into their fitness routines [5]. Seniors should speak to their primary care physician before starting a new exercise routine to ensure it is appropriate for their health concerns and existing conditions.

Eat for a Healthy Heart

What you decide to put into your body is also often a reflection of your overall health. To maintain heart health, eating a diet rich in nutrients and low in fat and sodium can help reduce the risk of heart disease [6]. Some foods to incorporate into your diet are fruits, vegetables, and healthy sources of protein. Likewise, healthcare professionals recommend avoiding processed foods, added sugars, and foods high in sodium to protect your heart health [7].

Changing your diet is easier said than done, especially if you have gotten used to eating a certain way. However, there are a few simple swaps you can make that can improve your overall health, especially your heart. First, choose “low-sodium” options if they are available. Then, trade processed foods with added sugars, like packaged treats, for fresh fruits and vegetables. Finally, choose low-fat protein options, like chicken breast, lean ground beef, salmon, and beans [8], over high-fat options.

Similar to what you eat, what you drink also makes a difference in your heart health. Drinking enough water throughout the day hydrates your body enough so it can pump blood through your body [9]. When your body is not hydrated, your heart has to work harder to pump blood, which can make you feel dizzy and fatigued, as well as lead to other symptoms. Water is always the best option, so make sure you refill a reusable water bottle and carry it with you everywhere. Avoid regularly drinking fruit juices and soda, which are high in sugar, and alcohol, which can negatively impact blood pressure [10].

Keep an Eye on Blood Pressure and Cholesterol

Regularly monitoring your blood pressure and cholesterol can make a difference in preventing other heart conditions, as these measures are typically necessary to detect warning signs for conditions [11]. If you notice a sudden increase in your cholesterol or blood pressure, this is a red flag and should warrant a discussion with your primary care physician. The American Heart Association recommends using an automatic, cuff-style, upper arm (biceps) monitor, which your primary care provider can teach you how to use during an appointment before you begin measuring at home [12]. Similarly, you can use a cholesterol test kit to measure cholesterol levels at home and discuss results with your primary care provider or you can ask your provider to order a kit for you [13]. Tracking blood pressure and cholesterol progress over the years can help you and your doctor make more informed decisions about your healthcare plan.

Don’t Skip Preventive Care

Every individual should attend their physical exam/wellness visit once a year, but this is especially important for seniors. As seniors are at increased risk for many chronic conditions [14], annual wellness appointments are vital for early detection and prevention. This includes heart conditions. At your wellness visit, your doctor will do various screening tests, like a blood pressure screening, cholesterol screening, and a body weight measurement, to assess your heart health [15]. If you have any questions about your heart health, ask your doctor at your wellness visit or schedule an additional appointment if the matter is urgent.

Manage Stress and Prioritize Rest

If you struggle to control your stress levels or get quality sleep each night, this can impact your heart health. Prolonged exposure to stress naturally raises blood pressure, increases inflammation, and worsens symptoms associated with heart conditions [16]. Similarly, the inability to get quality sleep each night is associated with high blood pressure, as well as type 2 diabetes and obesity [17]. Unfortunately, the two factors can affect one another. You may not get enough sleep because stress makes it difficult to relax at night and fall asleep. Or, your lack of sleep may inhibit you from completing your day-to-day tasks, leading to increased stress. It’s important that you emphasize sleep and stress management to protect your heart health, as well as the other aspects of your health.

Small Changes Add Up to Big Results

Even the slightest lifestyle changes can make a difference in your risk for heart health conditions. Whether it’s making diet changes, switching up your exercise routine, getting more sleep, keeping up with annual exams, monitoring your blood pressure and cholesterol, or managing your stress, incorporating these changes into your lifestyle can increase the chances of you living a long, healthy, and happy life. Make an appointment with your primary care provider today to create a routine that works for you!

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