Your heart works hard every day to keep you moving, thinking and living your life.
As you get older, taking care of your heart becomes even more important. Changes in your blood vessels and heart muscle are a normal part of aging, but there is a lot you can do to keep your heart strong and healthy.
Here is what you need to know about heart health and aging, and how you can take simple steps to protect yourself.
How Aging Affects Your Heart
As you age, your heart and blood vessels can change in ways that make it harder for your heart to pump blood efficiently.
Some common changes include:
- Blood vessels becoming stiffer
- A slight thickening of the heart walls
- An increased risk of high blood pressure
- A greater chance of developing heart disease or heart failure
Although these changes are normal, healthy habits can help slow them down and keep your heart working its best.
Why Heart Health Matters
Heart disease is one of the leading causes of death for older adults, but it is not inevitable.
Many risk factors for heart disease are manageable, including:
- High blood pressure
- High cholesterol
- Diabetes
- Smoking
- Obesity
- Lack of physical activity
Taking care of your heart now can help you stay active, independent and feeling your best for years to come.
How to Protect Your Heart
Here are some simple, everyday habits that can make a big difference:
Stay Physically Active
Aim for at least 150 minutes a week of moderate-intensity exercise, like brisk walking, dancing or swimming.
Physical activity strengthens your heart muscle, improves circulation, and helps control blood pressure and weight.
Eat a Heart-Healthy Diet
Choose foods that support heart health, such as:
- Fresh fruits and vegetables
- Whole grains
- Lean proteins like fish and poultry
- Healthy fats from nuts, seeds and olive oil
Limit foods high in salt, sugar and saturated fats.
Maintain a Healthy Weight
Even modest weight loss can lower blood pressure, reduce cholesterol levels and take strain off your heart.
Focus on portion control and making small, sustainable changes.
Manage Stress
Chronic stress can raise blood pressure and strain your heart.
Practice relaxation techniques such as deep breathing, meditation, stretching or spending time in nature.
Get Regular Checkups
Visit your doctor regularly to monitor blood pressure, cholesterol and blood sugar levels.
Early detection of problems can help you make adjustments before they become serious.
Quit Smoking
If you smoke, quitting is one of the best things you can do for your heart and overall health.
There is support available, and every day without smoking improves your heart health.
A Strong Heart for a Strong Life
Taking care of your heart is one of the best investments you can make in yourself.
It is never too late to build healthier habits.
Start small, stay consistent and know that every step you take brings you closer to a longer, stronger and more vibrant life.
