The Centers for Disease Control and Prevention reports one in four deaths each year is due to heart disease, making cardiovascular disease the leading cause of death in the United States. While 610,000 people in the U.S. die from heart disease each year, it’s possible to reduce your risk of a heart attack and improve your cardiovascular health. Here are a few ways you can improve heart health:
Lower Blood Pressure
If you have high blood pressure, your doctor may have already spoken with you about your options to reduce your blood pressure rate. You may be a candidate for prescription medications, which can make a significant difference in your overall heart health. In addition to taking your daily dose, you should also focus on reducing sodium in your diet, exercising, and possibly shedding a few pounds. Talk to your doctor about healthy blood pressure rates, medications, and how to get your blood pressure into a healthy range.
Exercise
“Exercise is a key component to heart health.”
Exercise is a key component of heart health – regularly pumping blood is vital to preventing heart disease. The American Heart Association recommends getting 30 minutes of exercise five days a week to keep your heart in shape. You don’t have to hit the gym or run a marathon to get the benefits of exercise – taking the dog for a walk, swimming at the local pool, or gardening all count. Remember that you can split up sessions – a 15-minute walk in the morning and another 15-minute walk at night is just as good as one longer session.
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Eat a Healthy Diet
A healthy diet can boost heart health and help prevent heart disease, reducing your risk of heart attack and other health problems. Add plenty of fruits and vegetables to your diet, and avoid excessive salt, fatty meats, and saturated fats. There’s never a wrong time to eliminate processed foods from your diet and to focus on getting fresh vegetables instead, but if you’re a senior, it’s especially important. Now is the time to prioritize heart health and give yourself as many good years as possible.
Reduce Stress
“If you’ve spent years dealing with stress in unhealthy ways, it’s time to turn those habits around.”
Stress affects health in a variety of ways. Stress itself can elevate blood pressure, increasing the risk of heart disease, but stress can also lead to unhealthy habits such as overeating, smoking, and drinking, all of which have a negative impact on cardiovascular health. Find ways to reduce stress in your life – go for a walk, meditate, and talk out your problems with family, friends, or a therapist. If you’ve spent years dealing with stress in unhealthy ways, it’s time to turn those habits around. Besides having a negative impact on your heart, why would you want to spend your golden years stressed?
Manage Your Weight
Talk to your doctor about your weight and whether a change on the scale would help your heart. Reducing your body weight by just 10 percent can significantly affect your overall health. When you maintain a healthy body mass index, your body can circulate blood more efficiently, and you’re less likely to develop heart disease, diabetes, and even some cancers. Losing weight can also help alleviate joint pain while exercising and eating healthily, which can positively affect mental health. Combine diet and exercise to lose weight and improve cardiovascular health over time.
Reduce Alcohol Intake
Ingesting unhealthy levels of alcohol can lead to high blood pressure, weight gain, stroke, and other major health issues. The American Heart Association recommends that women drink no more than one drink per day and that men have no more than two alcoholic beverages each day.
Light drinkers are in luck – some researchers have found a link between moderate alcohol intake and a healthy heart. However, this link may also be due to other lifestyle factors, such as a healthy diet and exercise, associated with those who avoid overdrinking. For now, though, you don’t have to abstain completely – you can still have that glass of wine or beer with dinner, especially if that dinner is a heart-healthy meal complete with lean protein, hearty grains, and plenty of vegetables.
It’s never too late to put your health front and center in life. Combining the above lifestyle changes and proper medical attention can all help improve heart health and give yourself more good years along the way.
