February 11, 2025 —Is it a coincidence that American Heart Month aligns beautifully with Valentine’s Day, a celebration of love and connection? We like to think not. Either way, it’s an on-the-nose reminder to practice self-love. By prioritizing our heart health, we maintain the vitality to enjoy life’s special moments with loved ones.
Heart disease, also known as America’s silent killer, remains the leading cause of death worldwide, and maintaining heart health is particularly important for older adults who – merely by aging – experience changes in their hearts and blood vessels. Other risk factors, however, such as high blood pressure, high cholesterol and physical inactivity, can be managed with simple lifestyle changes and heart-healthy habits.
In this post, we’ll share ten ways you can reduce your risk for heart disease – starting with your next meal!
1. Prioritize a Heart-Healthy Diet
A balanced diet rich in colorful fruits and vegetables, whole grains, and lean proteins is essential for heart health. These nutrient-dense foods supply necessary vitamins, minerals and antioxidants that support cardiovascular function, reduce inflammation, and help maintain healthy blood pressure levels.
Heart-healthy fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Nuts, particularly almonds and walnuts, provide healthy fats and can help lower cholesterol levels. Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats (MUFAs) and antioxidants that also reduce bad cholesterol.
Diets low in sodium, sugar, and unhealthy fats are equally important to a happy heart.
High sodium intake can elevate blood pressure, increasing the risk of heart disease and stroke. Limiting added sugars helps prevent weight gain and reduces the risk of type 2 diabetes, which is a significant risk factor for heart disease. Avoiding trans fats and minimizing saturated fats can improve cholesterol levels and lower the risk of arterial plaque buildup.
Check out recipes and how-to videos recommended by the American Heart Association.
2. Maintain a Healthy Weight
Excess weight increases the likelihood of high blood pressure, high cholesterol and type 2 diabetes, all of which are major contributors to heart disease. Carrying extra weight puts added strain on the heart, forcing it to work harder to circulate blood. Over time, this can lead to weakened heart muscles and a higher risk of heart failure and other cardiovascular complications.
Maintaining or achieving a healthy weight is a vital step in protecting heart health. Consider these 9 tips for weight loss and management after 60.
3. Control Cholesterol Levels
Cholesterol plays a significant role in heart disease, particularly when levels of low-density lipoprotein (LDL), often referred to as “bad” cholesterol, are too high. Excess LDL cholesterol can accumulate on the walls of blood vessels, forming plaques that narrow or block arteries. This condition, known as atherosclerosis, reduces blood flow and increases the risk of heart attacks, strokes, and other cardiovascular complications. High levels of high-density lipoprotein (HDL), or “good” cholesterol, can help remove LDL cholesterol from the bloodstream.
Managing LDL cholesterol levels is crucial for heart health and can be achieved through a combination of diet, exercise and medication.
4. Monitor Blood Pressure Regularly
High blood pressure, also known as hypertension, is a major risk factor for heart disease.
When blood pressure is consistently high, the heart works overtime to pump blood, which can weaken the heart muscle. Additionally, hypertension can damage the arteries, making them less elastic and more prone to plaque buildup, which increases the risk of heart attacks, strokes and other cardiovascular issues.
Regular blood pressure monitoring is essential, particularly for seniors, who are more likely to experience hypertension due to age-related changes in blood vessels and overall health. Frequent health clinic checks and home monitoring can help identify high blood pressure early, enabling timely interventions to prevent complications.
5. Stay Active with Regular Exercise
Staying physically active is one of the most effective ways to strengthen your heart and enhance overall cardiovascular health. Regular exercise improves blood circulation, lowers blood pressure and aids in weight management, all of which reduce burdens on the heart.
Moderate exercises, such as walking, swimming or low-impact aerobics, are gentle on the joints while effectively increasing heart rate and promoting endurance. Walking, for instance, is a convenient and accessible way to stay active, while swimming offers a full-body workout that is especially beneficial for those with joint issues.
When done correctly, combining cardiovascular activities with strength and flexibility exercises creates a balanced approach to physical fitness. This ensures that your body can perform the regular physical activity necessary for a healthy heart.
6. Get Enough of the Right Kind of Sleep
Quality sleep is often overlooked as a vital component of heart health. During sleep, the body undergoes essential restorative processes, including regulating blood pressure, reducing stress hormones, and repairing blood vessels. Poor sleep patterns, such as insufficient sleep or sleep disorders like sleep apnea, are linked to an increased risk of heart disease, high blood pressure, and stroke. Consider these practical tips:
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
- Create a relaxing bedtime routine: Engage in calming activities, such as reading, meditating or taking a warm bath, to signal to your body that it’s time to wind down.
- Optimize your sleep environment: Keep your bedroom dark, cool and quiet. Invest in the right mattress and pillows that improve your sleep quality.
- Limit screen time before bed: Reduce exposure to phones, tablets and TVs at least an hour before bedtime, as the blue light can interfere with melatonin production.
- Avoid stimulants in the evening: Limit caffeine and nicotine intake in the hours before bedtime, as they can disrupt sleep patterns.
- Be mindful of meals and alcohol: Avoid heavy meals and excessive alcohol consumption close to bedtime, as these can disrupt your sleep cycle.
7. Manage Stress Effectively
Increased levels of stress hormones like cortisol and adrenaline raise our blood pressure and heart rates. Prolonged stress can also contribute to unhealthy coping mechanisms, such as overeating, smoking or excessive alcohol consumption, all of which negatively impact heart health. Chronic stress may increase the risk of hypertension, plaque buildup, and other cardiovascular conditions.
Stress-reducing activities like yoga, meditation and deep breathing exercises help lower stress levels by promoting relaxation and mindfulness. These activities reduce the production of stress hormones, improve blood flow, and enhance emotional resilience.
Maintaining strong social connections, spending time with family and friends, participating in community activities, or joining support groups can provide a sense of belonging that alleviates heart-harming feelings of loneliness and stress.
8. Quit Smoking and Limit Alcohol
Smoking damages blood vessels, increases blood pressure, and reduces oxygen levels in the blood, all of which strain the heart. It also accelerates the buildup of fatty deposits in arteries, heart attacks, and strokes. Practical tips for quitting include:
- Seek support: Join a smoking cessation program or connect with a support group for guidance and encouragement.
- Use nicotine replacement therapy: Products like patches, gum or lozenges can help reduce cravings and withdrawal symptoms.
- Identify triggers: Recognize situations or habits that prompt smoking and develop alternative coping mechanisms.
- Set goals: Establish clear, realistic milestones for quitting and celebrate progress.
Excessive alcohol intake also can raise blood pressure, contribute to weight gain, and disrupt heart rhythms, further elevating the risk of cardiovascular disease. Indulge in moderation with these strategies:
- Set limits: Follow recommended guidelines for alcohol consumption – no more than one drink per day for women and two drinks per day for men.
- Choose alternatives: Opt for non-alcoholic beverages during social events or meals.
- Monitor intake: Keep track of the amount of alcohol consumed to maintain accountability.
- Seek help if needed: Reach out to a healthcare provider or support group if moderating alcohol intake proves challenging.
9. Stay Hydrated
Hydration is essential for maintaining healthy circulation and optimal heart function. Water helps regulate blood volume, which ensures that the heart can pump blood effectively throughout the body. Proper hydration also facilitates the transportation of nutrients and oxygen to cells and aids in the removal of waste products, reducing strain on the cardiovascular system. Dehydration, on the other hand, can lead to thicker blood, increased heart rate, and a higher risk of developing cardiovascular issues.
Encouraging seniors to stay hydrated is particularly important, as the sense of thirst tends to diminish with age. Practical tips for maintaining hydration include:
- Drink water regularly: Aim to consume 8 to 10 cups of water daily, adjusting for individual needs and activity levels.
- Choose hydrating foods: Include fruits and vegetables with high water content, such as cucumbers, watermelon and oranges, in your diet.
- Set reminders: Use alarms or apps to prompt regular water intake throughout the day.
- Keep water accessible: Carry a reusable water bottle to make hydration convenient.
10. Regular Checkups with Healthcare Providers
Keep open communication with your healthcare provider, especially if you have a family history of heart disease or other risk factors like smoking, obesity or diabetes.
Routine checkups can detect potential issues early, often before symptoms appear. Regular visits to the doctor provide an opportunity to assess risk factors like blood pressure, cholesterol levels and overall cardiovascular fitness. Addressing concerns early, whether through medicinal treatments or lifestyle changes, can significantly reduce the risk of serious conditions such as heart disease, stroke and other complications.
Ready to show your heart some love this February? Explore how Kendal on Hudson can support your heart health and overall well-being.
Call 833-235-5850 today to schedule a tour and discover how our vibrant community, personalized care, and active lifestyle can help you live a longer, healthier and more enjoyable life.