Ways for Seniors to Stay Heart Healthy!

A month dedicated to the awareness and prevention of heart disease.

The National Heart, Lung, and Blood Institute (NHLBI) and The Heart Truth celebrate this month and use it to motivate Americans to adopt healthy lifestyles that can help prevent heart disease. People with poor cardiovascular health are at higher risk of severe illness from infections like COVID-19 and the flu, “Focusing on your heart health has never been more important.” 

Get Your Heart Checked

According to the NHLBI, two of the most significant risk factors for heart disease are high blood pressure and high blood cholesterol. If either one of these factors gets too high, it can put seniors at risk. The organization suggests people have their blood pressure checked at least once a year, more often for those with high blood pressure or as determined by their physician.

The three types of cholesterol include:

• LDL, or low-density lipoprotein, is known as 'bad' cholesterol. High levels of LDL cholesterol can increase the risk of heart disease and stroke.
• HDL, or high-density lipoprotein, is known as 'good' cholesterol, as it helps remove excess cholesterol from the body.
• Triglycerides are the most common form of fat in the body, primarily sourced from the foods you eat, such as butter, oils, and other fats. While some triglycerides are essential for maintaining good health, elevated levels in the blood can increase the risk of heart disease and stroke.

Your physicians can order lab tests for bloodwork to check your cholesterol numbers, including LDL cholesterol, HDL cholesterol, and triglycerides. From there, your doctor can create a plan to manage your cholesterol levels in a healthy range.

Choose Heart-Healthy Foods

We have all heard it more than once: The more fruits and veggies we eat, the less sugar and saturated and trans fats we consume, the better our heart health will be. However, it can be much easier said than done for those trying to change a lifetime of bad eating habits.

If that sounds like you, don't give up! Take one step at a time by slowly replacing saturated and trans fats, excess sugar, and fried foods with those that will give your heart a healthy boost:

• Legumes: kidney beans, lentils, chickpeas, and lima beans.
• Fruits and veggies: tomatoes, cabbage, leafy greens, blueberries, apples, mangoes and more.
• Low-fat or fat-free dairy
• Whole grains
• Healthy proteins: seafood, chicken, turkey, lean meats, vegetable proteins, and more.
• Healthy fats and oils: When cooking, choose healthy fats and oils such as vegetable, avocado, or olive oil instead of butter.

Bonus: Before your next visit to the grocery store, check out MyHealthFinder's 'Heart-Healthy Shopping List'

Get Movin’

Maintaining a healthy weight and regular physical activity are paramount in protecting one’s heart health. Work with your physician to determine a healthy BMI (body mass index) to aim for when it comes to your ideal weight. Regular physical activity does wonders in managing heart disease factors such as lowering bad cholesterol levels, increasing good cholesterol levels, managing high blood pressure, lowering stress, and improving mental health.

Sleep your way to a healthy heart!

Sleep is an essential part of a healthy lifestyle. Adequate rest can help maintain the body’s healthy balance of the hormones that make us feel hungry or full, support a healthy immune system, and heal and repair the heart and blood vessels.

In contrast, not enough quality sleep can increase the risk of heart disease, obesity, high blood pressure, diabetes, and stroke. For those who have trouble sleeping, create a soothing pre-bedtime routine such as taking a soothing bath, having a warm cup of decaffeinated tea, or reading a book in favor of screen time.

This February, Fellowship Square encourages seniors to get heart-healthy! It’s never too late to care for one’s heart, body and mind. And remember: be sure to speak with your physician before making any lifestyle changes, such as a new diet and exercise program.

Here's to a healthy and happy heart!