7 Habits for Improving Cardiovascular Health as You Age
The heart wants what it wants. So claimed American poet Emily Dickinson in an 1862 letter to her friend Mary Bowles. And while Ms. Dickinson was undoubtedly directing her remark toward the more emotional or esoteric things of life, it applies equally well to the physical realm. Because while your metaphorical heart may crave fried chicken with a side of bacon a bit too regularly, your actual heart wants to be healthy and strong.
Of course, as we age, maximizing and maintaining one’s heart health becomes more important and often more challenging. Fortunately, stepping up to this challenge doesn’t require perfection, just consistency. To help get you started (or back on track), we’ve assembled the following seven habits. They’re all simple, sustainable ways to support your heart’s well-being. So you can feel better longer, and even feel okay about the occasional bit of bacon.
- Eat With Your Heart in Mind
Unless you’ve managed to avoid magazine articles, the internet, and your own doctor for the past 50 years, you know that diet plays a major role in heart health. Of course, there can often be a vast gulf between knowing and doing. So even if you understand that a diet rich in fruits, vegetables, whole grains, and healthy fats can reduce your risk of heart disease and lower your blood pressure, how can you incorporate more of those things into your meals in way you’ll actually enjoy? Luckily, it’s not only relatively simple, it can be downright delicious, too.
One popular and well-researched approach is the Mediterranean diet. Not only is it one of the most heart-friendly ways to eat, but it’s surprisingly easy to enjoy. It focuses on fruits, vegetables, whole grains, beans, fish, and healthy fats like olive oil to reduce inflammation and support healthy cholesterol levels. Instead of cutting out entire food groups, it encourages balance and mindful portions. Best of all, it’s flavorful, satisfying, and easy to stick with over time.
- Get Physical
Yes, we’re making a 40-year-old Olivia Newton John reference. But, you may be asking, how much exercise do seniors really need to keep their hearts healthy? While the truth is that you don’t need to run marathons to benefit your heart (but more power to you if you can), you should aim for around 2.5 hours of moderate activity per week, according to the American Heart Association. Walking, dancing, cycling, water aerobics — and almost countless other options — all make great, low-impact activities that support mobility, circulation, and heart strength.
But don’t stick to just one muscle group (even if it is the most imporant). Strength training for older adults has been shown to help reduce cholesterol, control blood pressure, and build lean muscle mass. And a strong body can help prevent falls, fight off infections better, and speed recovery.
Staying active can also help prevent or reduce symptoms of a condition that many seniors have never even heard of called Peripheral Artery Disease (PAD). With PAD, plaque builds up in the arteries of one’s legs and feet. Unchecked, PAD can lead to increased risk of heart attacks and strokes, non-healing ulcers, and even amputation. So if you want to be active later, stay active now.
- Maintain a Healthy Weight
We’ll cut to the chase: You don’t need to go on a highly restrictive diet (unless your doctor puts you on one for other reasons, of course) to achieve and maintain a healthy weight. That’s the good news. The better news is that you’ll have more energy, reduce your risk of developing certain conditions, and help lessen the impact or severity of conditions you may already be dealing with.
While maintaining a healthy weight benefits your body as a whole, it benefits your heart even more. Being overweight increases your risk of developing high blood pressure, type 2 diabetes, high cholesterol, and other conditions that all put extra strain on your heart. But losing just 5% to 10% of your body weight (assuming, of course, you have a little extra to lose) lessens these risks along with your chances of heart attack, stroke, and heart failure.
- Break the Habits That Break Your Heart
We’ll be lovingly blunt: If you smoke, stop. If you drink a bit too much too often, cut back. Granted, you may be wondering what difference will it make after decades of indulgence, and that’s a fair question. The answer is plenty. Your risk of heart attack begins dropping considerably just one year after you stop smoking (not to mention the benefits to your lungs and lowered risk of cancer). As for alcohol, it often interferes with the efficacy of numerous medications — including those for high blood pressure and high cholesterol. So the less you imbibe, the better off you’ll be.
- Seriously, Relax
When everyday frustrations turn into a steady source of irritation, it may be a sign you’re dealing with chronic stress. Over time, chronic stress can lead to higher blood pressure, increased inflammation, and a greater risk of heart disease. The good news is that there are simple ways to manage it.
Gentle relaxation practices like yoga, tai chi, mindfulness meditation, or simply a quiet walk outside can help ease tension. Hobbies also provide a valuable release valve for the pressures of everyday life, as does spending time with friends, loved ones, and even (or perhaps especially) pets.
- Catch All the ZZZs
At certain times of your life, getting even seven hours of quality sleep probably felt more like a pipe dream than a healthy habit. Newborns, work pressures, and other duties seemed to conspire against getting a good night’s rest. But now that you’re retired, a full, fruitful night’s sleep is finally within reach.
Your goal should be to get 7 to 9 hours of quality sleep. Poor sleep has been linked to high blood pressure, obesity, and a greater risk of heart attacks. To improve your sleep, try setting a consistent bedtime routine. For example, turn off screens at least an hour before bed, keep your bedroom cool and dark, and avoid caffeine or heavy meals in the evening. And if you think you might have a sleep disorder such as sleep apnea, talk to your doctor. Left untreated, such disorders can significantly increase your risk of heart disease.
- Stay on Top of Health Screenings
Finally, one of the simplest habits may also be the most powerful: Don’t skip your checkups. Regular screenings can help detect cardiovascular issues early, before they become serious problems.
There’s a good chance your doctor is already checking multiple things as part of your routine exams and lab work. But it pays to be an advocate for your own health, so talk to your doctor to make sure things like your cholesterol levels, blood pressure, and blood sugar levels are being monitored. If you’ve never mentioned a family history of cardiovascular disease to your provider before, be sure to do so at your next appointment. And if you’ve started experiencing any amount of leg pain, don’t wait to get it checked out — it could be a sign of peripheral artery disease.
Don’t forget, many preventive services are covered by Medicare or, if you have one, a Medicare Advantage Plan.
Summit Vista Helps You Keep the Beat
Yes, the heart may want what it wants, but it can only thrive when we consistently make healthy choices. The good news is, you don’t have to go it alone. At Summit Vista, heart health is woven into everything we do. From chef-prepared meals that support balanced nutrition to wellness programs and facilities that make physical fitness fun and rewarding, life here is designed to help you feel your best. Because when where you live supports the entirety of your well-being, it’s that much easier to care for the most important muscle in your body.