5 Steps to Better Heart Health for Seniors
While February is American Heart Health month, the truth is that we should be thinking about heart health every month. Heart health is determined by genetics in many ways, but there are still a number of lifestyle choices that can significantly improve your heart health and better protect yourself from heart disease.
According to The American Heart Association (AHA), “An estimated 85.6 million American adults (over 1 in 3) have one or more types of Cardiovascular Disease (CVD). Of these, 43.7 million are estimated to be over 60 years of age.” This results in various heart and blood vessel diseases such as congestive heart failure (CHF), atherosclerosis, heart attack, stroke, heart failure, arrhythmia, and heart valve problems. Heart failure is the second most common reason for hospital admission, after sepsis, for adults.
It becomes increasingly important for seniors to take action when it comes to heart health as The National Institute on Aging says, “Aging can cause changes in the heart and blood vessels. For example, as you get older, your heart can't beat as fast during physical activity or times of stress as it did when you were younger.”
This February, in solidarity with those battling heart disease, here are 5 ways to step toward better heart health:
1. Follow a Heart Healthy Diet
Though dieting is challenging, when it comes to heart health the benefits far outweigh the costs. To make it easier, all you have to do is DASH. The National Heart, Lung, and Blood Institute’s (NHLBI) DASH diet is “a flexible and balanced eating plan that helps create a heart-healthy eating style for life.”
The diet plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.
Studies show that “the DASH diet lowers blood pressure and LDL cholesterol [‘bad’ cholesterol] in the blood and shaped the NHLBI’s DASH eating plan recommendations, which includes following a DASH diet with reduced sodium intake.”
Increase your Physical Activity
Physical activity has been shown by The Centers for Disease Control and Prevention (CDC) to improve “brain health, weight management, reducing disease, strengthening your bones and muscles, and improving your ability to do everyday activities.” Regular physical activity “can also lower your blood pressure and improve your cholesterol levels,” which decreases your risk of heart disease.
Before you get started, speak with your doctor or health care professional to discuss what types of activities would work best for you. The NIA recommends “to get at least 150 minutes of physical activity each week. Every day is best. It doesn't have to be done all at once.”
Some examples of activities include:
Brisk Walking
Dancing
Bowling
Bicycling
Gardening
Group exercises
Check Your Blood Pressure
Even if you are healthy, the NIA stresses the importance of having your blood pressure checked because “aging changes in your arteries can lead to hypertension. You may feel fine but, if not treated, high blood pressure could lead to stroke and problems with your heart, eyes, brain, and kidneys.”
Some tips to manage blood pressure “include exercise, dietary changes, and reducing salt intake” and in some cases medication may be necessary to better control blood pressure.
Weight Management
There are a number of reasons to keep your weight in the healthy range when it comes to heart health. The American Heart Association says that when your weight is in a healthy range:
Your body more efficiently circulates blood.
Your fluid levels are more easily managed.
You are less likely to develop diabetes, heart disease, certain cancers, gallstones, osteoarthritis, breathing problems and sleep apnea.
You may feel better about yourself and have more energy to make other positive health changes.
The key to managing a healthy weight is making small, gradual changes to your diet and physical activity. The AHA says “To lose weight, you need to burn more calories than you eat. And to stay at a healthy weight, you need to balance healthy eating and physical activity.” Some examples of small, gradual changes include: limiting portion size, adding healthy snacks throughout the day, finish eating for the day after dinner and talk to your doctor or dietitian to help make a meal plan that fits your needs.
Learn the Warning Signs of Heart Disease
By making changes to diet, physical activity, keeping blood pressure in check, and managing your weight, you’ll be better able to prevent heart disease. You should also know the warning signs related to heart disease.
Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes – or it may go away and then return. It can feel like uncomfortable pressure, squeezing, fullness or pain.
Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
Shortness of breath. This can occur with or without chest discomfort.
Other signs. Other possible signs include breaking out in a cold sweat, nausea or lightheadedness.
Stroke - Remember to act F.A.S.T
F - Face Drooping on one side or numbness. If it’s hard to smile, or uneven or lopsided, that’s another way to check.
A - Arm Weakness in one or both arms.
S - Speech difficulty.
T- Time to Call 9 -1-1. Don’t hesitate to call 9-1-1, even if you are unsure.
By making small changes and having the importance of heart health on the forefront, we can work towards spreading awareness this February for American Heart Health Month and ensuring the best health possible!