Heart disease remains the leading cause of death in the United States, accounting for a significant portion of mortalities. As we age, the risk of developing cardiovascular diseases increases. However, it is crucial not to resign ourselves to this fate. There are numerous actions we can take to maintain a healthy heart regardless of our age. We will explore seven practical tips for promoting heart health in old age.
Stay active through exercise
Engaging in regular physical activity is beneficial for cardiovascular health at any age. Experts recommend at least 30 minutes of exercise on most days of the week. For older adults, it is important to incorporate four types of activities into their routine: aerobic exercise, muscle-strengthening exercises, balance-improving activities, and flexibility-enhancing exercises. Gradually progress to avoid injury and minimize soreness when starting a new exercise regimen. Various activities provide multiple benefits. For example, water aerobics with weights can offer both strengthening and aerobic advantages, while yoga combines balance, flexibility, and strengthening. Walking is an excellent all-around exercise, promoting lower blood sugar, weight loss, maintenance of bone mass and mental agility, as well as building strength and stamina. Remember to warm up and cool down for about 10 minutes each session, start slowly and gradually intensify your activity, wear appropriate footwear, and cease exercising if you experience pain, dizziness, or shortness of breath. Stay hydrated by drinking plenty of water before, during, and after your workout.
Adopt a heart-healthy diet
Diet plays a crucial role in preventing cardiovascular diseases. Consider the following dietary recommendations:
- Consume a wide range of nutrient-rich fruits and vegetables, including varieties that are orange, yellow, and green.
- Choose whole grains such as oatmeal, whole-wheat bread, and brown rice.
- Incorporate fat-free or low-fat dairy products, or fortified soy or rice milk with vitamin D and calcium.
- Obtain protein from seafood, lean meats, poultry, beans, nuts, and seeds.
- Avoid sugar-sweetened beverages and desserts that contain added sugars.
- Limit foods high in unhealthy fats, such as butter, shortening, and other fats.
- Say no to white bread, rice, and pasta made from refined grains.
- Berman highlights the importance of consulting a primary care physician or nutritionist to develop an effective nutrition plan. It is also beneficial to learn how to read nutrition labels accurately.
Monitor your numbers
Regular checkup appointments with your primary care physician are vital. Dr. Mandeep advises patients to bring a comprehensive list of all medications, including vitamins and supplements, to every doctor appointment. Don’t hesitate to ask questions if something is unclear or doesn’t feel right.
Discuss with your doctor how often you should be screened or monitored for conditions that affect the heart, such as high blood pressure, high cholesterol, and diabetes. The frequency of screenings varies based on factors such as age, health status, medical history, and risk factors.
Blood pressure screening is one of the most critical measurements, as high blood pressure often has no symptoms. It can usually be controlled through lifestyle changes and/or medication. Regular fasting lipoprotein profiles, which measure total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides, are essential. High blood glucose levels increase the risk of developing insulin resistance, prediabetes, and type 2 diabetes, which can lead to serious medical complications, including heart disease and stroke.
Manage your weight
Being overweight or obese elevates the risk of heart disease, high blood pressure, type 2 diabetes, and bone problems. It is important to make wise food choices and engage in regular physical activity to preserve muscle and bone mass and maintain a healthy weight as you age.
Due to age-related muscle mass loss and a decline in metabolism, older individuals typically require fewer calories than they did in their younger years. Therefore, it is crucial to consume nutrient-dense foods that provide essential nutrients despite the reduced caloric intake.
People with congestive heart failure need to be particularly vigilant about monitoring their weight, as sudden weight gain may indicate dangerous fluid retention. Berman advises weighing yourself each morning at the same time, wearing the same clothes, before eating or drinking anything, and using the same scale. Consult your doctor if you gain more than three pounds in one day or five pounds in one week.
Be aware of sleep apnea
While snoring may be bothersome to your partner, it is usually harmless. However, when accompanied by sleep apnea, it can negatively impact cardiovascular health.
Sleep apnea occurs when a person’s breathing pauses during sleep. These episodes, ranging from mild to severe, sometimes awaken the individual as they gasp for air, but not always. Consequently, some people remain unaware of their condition.
Sleep apnea is associated with high blood pressure, arrhythmia, stroke, and heart failure. The most common type is obstructive sleep apnea, where weight on the upper chest and neck contributes to the obstruction of airflow.
A sleep study can help diagnose sleep apnea, which can be managed with continuous positive airway pressure (CPAP) therapy involving wearing a mask while sleeping. Losing weight often helps reduce or eliminate symptoms.
Quit smoking
If you are a smoker, it is crucial to quit as soon as possible. Do not postpone it—take action today. Consult your doctor for assistance in quitting smoking.
Moderate your alcohol consumption
Excessive alcohol intake can exacerbate health conditions that contribute to heart disease, including high blood pressure, arrhythmias, and high cholesterol levels. It is essential to consume alcohol in moderation or, ideally, avoid it altogether.
Incorporating these seven strategies into your lifestyle can significantly promote heart health in old age. Prioritize regular exercise, adopt a heart-healthy diet, monitor your numbers through regular checkups, manage your weight, be aware of sleep apnea, quit smoking, and moderate your alcohol consumption. By taking proactive steps, you can reduce the risk of heart disease and enjoy a healthier, happier life in your later years.