Protecting your heart health is a year-round priority, but Heart Health Month in February is a good time to revisit all the reasons cardiovascular care is so important — and determine whether you need to take additional steps to safeguard your heart.
If you’re personally concerned about your heart health, or perhaps a loved one or your doctor has mentioned that it’s an area that needs attention, a smart first step is learning more about heart health for seniors. Then you can begin exploring how to build a more heart-healthy lifestyle.
How Heart Health Affects Overall Wellness
It’s no secret that your heart is among your body’s most vital organs. What you may not realize is, your heart health can affect numerous other body systems and even influence your risk for certain diseases and medical conditions.
A healthy heart delivers oxygen to your lungs and circulates blood to the rest of your body, allowing your body systems to function as they’re intended. Your circulatory system delivers oxygen-rich blood and nutrients to your organs and tissues so they can operate efficiently. It’s also responsible for transporting waste like carbon dioxide back to your lungs to be released from the body when you exhale.
However, several factors can affect how efficiently the heart performs those tasks. Some, like age, are beyond your control. For example, the heart’s natural reaction in response to stress, including physical activity, is to beat faster. However, as you age, it becomes less efficient at doing so.
You may also notice rhythm variations in your later years, like flutters or a sensation that your heart is beating extra hard. Occasional events probably aren’t much to worry about, but if they happen often, it’s worth discussing with a doctor.
Other natural changes in the heart can include enlarged chamber walls, which decrease the amount of blood the heart can hold, and alterations to the valves between the heart’s chambers, which can decrease blood flow or cause leaks that lead to fluid buildup.
Any change that affects the way the heart’s chambers work together can restrict the amount of blood and oxygen circulating in your body. That, in turn, can have a harmful effect on the body since so many systems are dependent on steady blood flow and oxygen.
For example, kidney disease develops when the kidneys can’t filter blood to eliminate waste. A stroke occurs when blood doesn’t reach the brain properly.
In fact, heart disease, which is the leading cause of death for all Americans, can also affect your overall health in numerous ways. Living with heart disease, you may find yourself short of breath with mild exertion, experience pain and swelling, or notice that you become easily fatigued.
Healthy Habits That Promote Heart Health for Seniors
Symptoms that emerge suddenly, such as pain and trouble breathing, can signal an emergency, such as a heart attack. However, up until that point, many people don’t realize their heart health is in jeopardy. That’s why it’s so important to be aware of the healthy habits that can improve heart health for seniors.
Fortunately, there are many factors influencing your heart health, like diet and weight, that can be managed. It’s never too late to make lifestyle changes that play a role in heart disease prevention for seniors. In fact, in addition to preventing future problems, you may even be able to reverse some heart-related health concerns.
Monitor your numbers.
Although high blood pressure is not considered heart disease, it is a risk factor for developing heart disease. It’s easy to monitor your blood pressure at home. Historically, most experts recommended maintaining a blood pressure under 120/80. In recent years, some organizations have increased that threshold to allow for some of the natural aging factors described above. However, if you have other conditions that can increase your risk, such as diabetes or kidney disease, maintaining a lower blood pressure may help reduce your risk. Your doctor can help you pinpoint the best blood pressure target based on your personal health history.
High cholesterol can also impact your heart health. Cholesterol creates fatty buildup in your arteries, diminishing blood flow throughout your body and increasing the chance of blood clots and high blood pressure. Your doctor can help you pinpoint the best cholesterol levels for your body.
If you have high blood pressure or high cholesterol, you may be able use medication to help manage your levels, in addition to making some lifestyle choices that help lower your numbers.
Stick to a nutritious diet.
While some medical conditions and medications can cause elevated cholesterol levels, high cholesterol is often linked to a high-fat diet. Common culprits include fatty protein, dairy products and many packaged products, especially snacks foods and desserts.
Cutting out trans fats (found in margarine and many baked and frozen goods) is a big step toward managing your cholesterol. Limiting animal fats (saturated fats) and eating good fats (oily fish, avocado, and olive oil, among others) in moderation can also help reduce your cholesterol levels.
Adding more fiber to your diet can also help reverse high cholesterol and keep it down. Some of the best foods for senior heart health are good sources of fiber, including fruits like apples and citrus fruits; veggies, including broccoli and Brussels sprouts; and whole grains and oats.
Aside from managing your fat intake, other dietary changes can help promote better heart health. Limiting your salt and sugar and cutting back on processed foods can all contribute to better heart and overall health.
Participate in regular physical activities.
You’ve probably heard over and over that it’s important to remain physically active as you age. It’s with good reason. Staying active is essential for your mobility and physical health, but it’s also a factor in your heart health.
When you get your blood pumping, you’re effectively giving your heart a workout, which means you’re making the muscle stronger. That, in turn, results in better blood circulation and potentially lower blood pressure because your heart is in the habit of pumping more efficiently.
Physical activity also benefits your heart health by impacting several other risk factors, including reducing stress, burning calories for weight loss and lowering cholesterol. Many types of fitness activities can be beneficial. Even walking regularly can provide heart-health benefits, but you can also explore a range of senior-friendly workouts to add some variety.
Manage your stress.
If you’ve ever noticed your heart racing when you’re under pressure, then you know that stress has a physical impact on your body. When your body senses a threat, such as stress, it produces hormones to help eliminate the threat.
For the heart, this can mean an elevated heart rate and increases in your blood pressure, among other potentially damaging impacts. The potential for damage is especially high when you experience ongoing stress, which means your heart is in reactive mode over an extended period of time.
Keeping your stress under control can help prevent potential heart damage. Meditation, talking with a counselor or loved one, and participating in activities that trigger feel-good hormones (such as a favorite hobby or exercise) can all help combat the heart-health impacts of stress.
Make sleep a priority.
When you wake up feeling refreshed and recharged, it’s because when you’re asleep that’s exactly what your body does. Sleep allows your body to slow down and rejuvenate itself.
While you’re resting, your blood pressure and heart rate lower, giving your heart a chance to rest, too. It’s also a time of recovery, when your hormone levels stabilize and healing occurs, including reducing inflammation that can impact heart health.
Make it a priority to get at least seven to eight hours every night. Creating a bedtime routine and making sure you have a comfy, cozy sleeping environment can help you ease into slumber more easily.
Avoid adding risk factors.
With so many other potential risks to manage, you’ll do yourself a favor by avoiding other risks, like smoking or drinking in excess. Also be wary of extra weight; losing as little as 5% to 10% of your body weight can improve your heart health.
Discover a Community of Heart-Health Support
Surrounding yourself with others who are committed to protecting their health is a great way to nurture your own wellness journey. Canterbury Court supports heart health for seniors through tailored wellness programs, fitness opportunities and nutritious dining options. Learn more about this community that prioritizes engaged senior living and wellness by scheduling a visit to discover heart-healthy living in action.