Heart-Healthy Habits for Seniors

Our chances of developing heart disease increase as we get older. In the United States, heart disease is the most common cause of death, and about one in four people die from it. The statistics may seem scary, however, let's not assume that it's inevitable. Knowing its symptoms could help turn things around:

Heart Disease: Know Its Symptoms

Heart disease can develop over time. The first signs or symptoms of heart disease can appear long before serious issues arise. It may not be easy to detect its early signs. Also, not everyone experiences the same symptoms. Heart disease is barely noticeable in its early stages, which is why it's vital to maintain regular checkups with your physician. These are its common symptoms:

• Chest pain or discomfort
• Cold sweats
• Inability to exercise or be physically active
• Trouble breathing
• Nausea
• Headaches
• Fatigue or exhaustion after physical activity
• Swelling in the legs, ankles, or feet
• Back, neck, or unusual shoulder pain
• Dizziness or confusion
• Frequent heart palpitations
• Feelings of pain, numbness, or tingling

While arrhythmia is much more prevalent in older adults than in younger ones, be aware of the symptoms that may indicate heart disease. If you encounter the above signs, call your doctor before it gets worse.

Heart-Healthy Habits for Seniors

A healthy lifestyle for the elderly can help prevent cardiovascular disease and reduce stroke and heart attack risks. Listed below are some healthy heart tips for seniors:

1. A Heathy Diet for a Healthy Heart

It's essential to eat heart-healthy foods! You can choose from these wide varieties of choices:

• Well-balanced diets free of trans and saturated fats, salt, and added sugar are good for your heart. Keep your blood pressure under control and your heart healthy by eating a variety of colorful, heart-healthy foods with plenty of fruits, vegetables, and whole grains. These foods are good for your overall well-being and make your heart happy, too!
• Choose a variety of fiber-rich grains, including barley, brown rice, bulgur, millet, oatmeal, and whole wheat. If you eat dairy (i.e., cheese, milk, yogurt), go for fat-free and low-fat alternatives. Consume protein-rich foods such as fish, lean meat, eggs, and beans. Also, don't forget to drink more water. Staying hydrated will boost your energy levels.
• Keep salty foods, sweets, and highly processed foods to a minimum. You can also reduce your risk of cancer, diabetes, and heart disease by regularly drinking green tea. Green tea is a good alternative that contains disease-preventing antioxidants. To reap the most health benefits, drink three to five cups of green tea daily.

2. Exercise Makes Your Heart Healthy

At any age, physical activity is beneficial to your cardiovascular health. Studies indicate that older people aged 45-64 exercised four or five times per week, spending 150 minutes. Thus, the researchers found that physical activity can improve heart health and lower heart failure risks. The improvements were also visible to previously inactive individuals, supporting that it is never too late to start. You can start doing these types of exercises:

• A brisk walk, a swim, a bike ride, or light aerobics improve your heart rate and blood flow. For seniors, these exercises provide safe and effective cardio workouts.
• As well as strengthening heart muscles, low-impact exercises such as walking, swimming, and running can reduce blood pressure. 
• Stretching exercises can reduce the risk of diseases like diabetes and arthritis as well as reduce stress levels. Also, it helps you maintain good posture and minimizes body pain.
• Caregiver support at home can help seniors with mobility issues exercise safely without compromising their health. In addition, the caregiver can recommend the best exercises depending on a patient's current fitness level. 

Overall, these exercises are beneficial for fall prevention by helping maintain your body's balance and strength. Speak with your doctor before you engage in these exercises. 

3. Learn to Manage Your Stress

Stress exists in every age group. In contrast, it can cause an unhealthy lifestyle in older adults, increasing their risk of heart disease. For this reason, finding ways to deal with stress is essential. You can relieve stress by meditating, deep breathing, or even doing yoga. Release those tensions and worries you are holding within.

4. Quit Smoking/Alcohol.

The consumption of alcohol and smoking is a risk factor for heart disease. So tips for seniors: the sooner you stop the habit, the better. Breaking a deeply entrenched habit isn't easy, but there are some ways you can do about it. Consider joining a local support group if you are having trouble quitting. Talk to your doctor about the programs you can use.

5. Make Sure You Maintain a Healthy Weight.

Too much weight gain increases your risk for heart disease, high blood pressure, and diabetes. Fortunately, losing weight can reduce these risks. It also improves your well-being. Speak with your family doctor or cardiologist about a target weight. Maintaining a healthy weight is possible with a heart-healthy diet and exercising regularly. 

6.Ensure Regular Checkups

Older people are at higher risk of health problems, so they should schedule regular medical checkups. Having your doctor diagnose high blood pressure, for example, in its early stages can prevent such issues from worsening. You should see your doctor regularly for checks on blood pressure, other vital signs, and signs of disease. By monitoring your health, your risks of contracting preventable diseases are lower. 

7. A Consistent Good Night’s Sleep

Getting enough sleep boosts brain health and physical well-being. Over time, not getting enough sleep can cause heart disease, hypertension, diabetes, and stroke. So with a healthy lifestyle, you should sleep between seven and nine hours each night. Try to improve your sleep habits by avoiding nicotine and caffeine, going to bed, and waking up early every day.

So, start a healthy lifestyle now and get your heart disease risk under control. These heart-healthy habits for seniors are great ways to stay healthy as you age. Moreover, you can maintain control over health issues with the assistance of your doctor.

Ocana Medical Care, located in Tampa, FL, aims to bring you as much information as possible to keep you healthy. We’re in this together. #ocanacares