Tanja Sloan, PA-C, is a physician assistant specializing in cardiology at the Heart Center at Sheridan Memorial Hospital.
Heart health is crucial at every stage of life, but becomes even more significant as we age. With increasing age, the risk of developing heart diseases increases. Incorporating a few lifestyle changes can help seniors maintain a healthy heart and live their golden lives to the fullest. In honor of American Heart Month, here are some heart-healthy tips for seniors.
Embrace a heart-healthy diet
One of the most important steps toward heart health is embracing a heart-healthy diet. Load up on fresh fruits and vegetables while limiting saturated fats, salt and foods containing cholesterol. Opt for lean protein sources like fish and poultry over red meat. Do not forget to include whole grains and low-fat dairy products in your diet. Remember to add, not subtract – make healthier choices rather than just cutting out food.
Stay active
Physical activity is important not only for maintaining health weight but also for strengthening the heart. It helps lower blood pressure and cholesterol levels, both of which are major risk factors for heart disease. Aim for at least 30 minutes of moderate exercise, such as walking, five days a week. Remember, it is never too late to start!
Monitor your health numbers
Knowing and monitoring your health numbers, including blood pressure, cholesterol levels and blood sugar, can help you stay on top of your heart health. Regular check-ups with your health care provider will ensure that any changes are detected early and managed appropriately.
Get adequate sleep and manage stress
Good quality sleep and stress management also play a crucial role in heart health. Chronic sleep deprivation and stress can increase the risk of heart disease. So, make sure to get 7-9 hours of sleep per night and incorporate stress-reducing activities like yoga, meditation or deep breathing exercises.
Supplements
Dietary compliance, exercise and conventional medicines are the mainstay of treatment for heart disease. However, there are many health and dietary supplements that claim to promote heart health and can be purchased over the counter. Are they effective and more importantly, are they SAFE?
Remember:
- There are many products on the market. ALWAYS take health supplements and alternative medications with care.
- ALWAYS consult your provider before using any health or herbal supplements especially if you have existing medical conditions or are taking prescription medications.
- Natural does not mean safe. An overdose of health supplements may be harmful and there can be significant interactions with other supplements/medications.