heart in hands giving
By Kristin Glasure, FAIRHOPE president and CEO
February, the month associated with love and all things heart-related, is American Heart Month. This offers an ideal time to focus on cardiovascular health, especially as people age and experience changes with their heart and blood vessels.
Reduce the risk of heart disease with heart-healthy habits. Here are 8 tips to keep your heart healthy:
Don’t smoke. Smoking, the leading cause of preventable death in the United States, damages blood vessels and artery walls and can cause heart disease. If you don’t smoke, don’t start. If you smoke, quit. Quitting, even in later life, can lower the risk of heart disease, stroke, and cancer over time and result in improved circulation and increased energy.
Manage conditions. It is important to keep uncontrolled high blood pressure, high cholesterol and/or diabetes under control as they can contribute to risks for heart disease and stroke. Follow your health care team’s recommendations to manage these conditions, including taking any medicines you have been prescribed.
Eat a heart-healthy diet. Choose to eat foods that are low in trans-fat, saturated fat, added sugar, and sodium. Salt can cause swelling in the legs and feet as we age. Replace foods high in sodium with fresh fruits and vegetables to help lower blood pressure and eat foods high in fiber and those made from whole grains to ward off cardiovascular disease.
Stay physically active. Staying physically active helps keep the heart and blood vessels healthy at any age and can lower blood sugar, help obtain a healthy weight, maintain bone mass, improve mental ability, and build strength and stamina. The American Heart Association recommends that individuals perform at least 150 minutes per week of moderate exercise – every day is best, and physical activities can be done in shorter bursts, like brisk walking, dancing, bowling, bicycling, water aerobics, yoga, or gardening. Talk with your doctor about incorporating a variety of activities into your weekly routine, including aerobic or endurance exercise as well as ways to strengthen muscles, improve balance, and increase flexibility.
Maintain a healthy weight. Carrying extra weight can increase your risk for heart disease, high blood pressure, type 2 diabetes, and bone issues. Maintain a healthy body weight as you age by eating wisely, limiting portion sizes, and staying physically active. Muscle mass loss and a decrease in metabolism may mean older adults need to eat and drink fewer calories and ensure foods are high in nutrients to maintain energy.
Limit alcohol intake. Excessive alcohol consumption can worsen health conditions that contribute to heart disease, like blood pressure, arrhythmias, and high cholesterol levels.
Reduce stress. Learn how to manage stress, relax, and cope with problems to improve physical and emotional health. To lower your risk of heart disease, utilize healthy outlets like meditation and stress management programs, as well as physical activity such as yoga. It can also help to talk with friends or family.
Get proper rest. Sleep is beneficial for brain functionality, metabolism, immune functionality, and emotional well-being. Most older adults should sleep between 7 and 9 hours each night. If snoring is accompanied by sleep apnea, or breathing that pauses during sleep, it can be associated with high blood pressure, arrhythmia, stroke, and heart failure. A sleep study can help diagnose if there are issues that could be harmful to your cardiovascular health.
Fully embrace heart health during American Heart Month by taking care of your body and your health to reduce your risk of developing heart disease and other health conditions. It is never too late to start living a healthy lifestyle to reduce your heart disease risks.