Heart Healthy Advice for Seniors

In our older years, prioritizing heart health becomes more important than ever. According to the National Institute on Aging, our hearts and blood vessels go through natural changes as we age that increase a person’s risk of heart problems. The good news is that adopting small, everyday habits can help support a strong and healthy heart. 

Discover easy heart health tips for seniors and how Alderlsy Retirement Community in San Rafael, CA, makes staying healthy easy with active senior living.

Know Your Risk Factors

While the risk of heart disease increases with age, according to the CDC, several other genetic and environmental factors can also increase your risk, such as:

• Family History – Genetic predisposition can increase the likelihood of high blood pressure and heart complications.
• Sex – Women 65 and over are more likely to develop high blood pressure.
• Race – Certain racial groups, including Black, Asian, and Hispanic adults, tend to have higher rates of high blood pressure, often influenced by healthcare access and cultural factors.
• Weight – Excess weight can place additional stress on the heart.
• Physical Activity – A lack of exercise can increase your risk of high blood pressure and other heart-related issues.
• Diet – Foods high in sodium or saturated fats can negatively impact cardiovascular health.
• Sleep Habits – Sleep apnea and lack of sleep have been linked to hypertension and high blood pressure.
• Substance Use – Drinking too much alcohol and consuming tobacco both raise blood pressure and damage the heart and blood vessels. 

While being informed about your risk factors is crucial, there are also many steps you can take to protect and improve your senior heart health. Here are some easy ways to get started:

Eat a Nutritious Diet
The food on your plate has a huge impact on how strong your heart stays. A well-balanced diet helps keep blood pressure, cholesterol, and weight in check. Smart eating habits include:

• Watching your portions – Stick with nutrient-rich foods, and try smaller plates to help your mind register fullness sooner. Restaurant servings often run large, so pay attention to how much you're consuming.
• Eating lots of fruits & vegetables – Rich in fiber, vitamins, and minerals, these low-calorie foods are heart-healthy options.
• Opting for whole grains – Whole-grain choices help keep cholesterol and blood sugar levels balanced.
• Cutting back on unhealthy fats – Choose heart-friendly fats like olive oil, avocado, nuts, and seeds. Reduce saturated fats (found in butter and lard) and steer clear of trans fats entirely.
• Choosing lean protein sources – Good choices include lean meats, poultry, fish, eggs, beans, and low-fat dairy.
• Reducing sodium intake – Excess salt can raise blood pressure. Read nutrition labels carefully and season thoughtfully.
• Drinking in moderation – Heavy alcohol consumption raises the risk of heart failure, stroke, and irregular heartbeat. Enjoy alcohol sensibly or opt for non-alcoholic options. 

Aldersly’s distinctive dining program features restaurant-style dining with a chef-inspired menu to craft delicious, heart-healthy diets for seniors. We offer individualized dining options crafted specifically for your dietary needs, so you end each meal feeling nourished and satisfied. 

Get Moving and Stay Active

Regular exercise plays a major role in supporting your cardiovascular system. Staying physically active helps keep cholesterol levels healthy by raising HDL ("good" cholesterol) and lowering non-HDL ("bad" cholesterol), which prevents artery buildup and reduces your chances of heart attack and stroke.

The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both. When you’re just starting your exercise routine, it helps to start simple and gradually increase intensity. The AHA's 10-minute home workout is a great starting point for heart-healthy activities for seniors, or you can stay active using Aldersly's modern fitness center and group fitness classes.

Know the Warning Signs or
Spotting early signs of heart problems can save a life. Chest pain is the most well-known warning sign, but other symptoms to watch for include:

• Tiredness, weakness, or trouble breathing
• Swelling in the legs, ankles, or feet
• Pain or numbness in the feet or calves
• Trouble speaking
• Mental confusion

If symptoms are intense or persist for more than a few minutes, call 911 or get medical help right away.

Keep Your Heart Healthy at Aldersly Retirement Community

At Aldersly in San Rafael, CA, maintaining a healthy lifestyle is easy. Our active community offers residents nutritious meals, an exciting range of fitness and wellness amenities, and a full continuum of care. 

Discover a Life Plan Community that prioritizes your well-being. Contact us today and visit our welcoming garden community for yourself.