When Valentine’s Day comes around, it’s easy to focus on cards, chocolates, romantic dinners, or dazzling gifts. But the true symbol of the day is the heart—and keeping it healthy is the key to lasting love and well-being. For older adults, supporting cardiovascular health is vital, and even small changes can have a big impact.
Cardiovascular diseases (CVD) are the leading cause of death worldwide. Over 17 million die annually from a disease of the heart or blood vessels, like a heart attack or stroke; that’s more than cancers, respiratory diseases, and diabetes combined. About 80% of CVDs are preventable and while some risk factors, such as family history, can’t be adjusted, many others can be through lifestyle changes and treatment.
Here are seven tips for keeping seniors’ hearts strong and healthy:
1. Quit smoking. You can reduce your risk of coronary heart disease by 50% in the first year and continue to lower it over time by stopping. Smoking damages blood vessels, reduces oxygen flow, and increases the risk of blood clots.
2. Eat a balanced diet. Fruits, vegetables, whole grains, lean proteins, and healthy fats have been shown to reduce cholesterol and help blood pressure. Salt is linked to high blood pressure; most of us eat 10 times the amount of salt we need in prepackaged, processed food.
3. Stay physically active. Whether formal exercise or daily movement, activity strengthens the heart muscle and improves circulation. Research shows that those who are least active are twice as likely to have heart disease than those who move the most. In fact, just moving a little can drop the risk by almost 30%.
4. Watch health markers. Regular checkups to monitor blood pressure and cholesterol levels are critical for early detection of potential issues. Even mildly elevated levels of both together can quickly damage your blood vessels and your heart. Controlling these factors reduces the risk of heart attack and stroke.
5. Limit alcohol consumption. Excessive alcohol intake can cause high blood pressure, heart muscle damage, and abnormal heart rhythm. According to the British Heart Federation, “there is no drink, such as red wine or beer, that can be proven ‘better’ than another.” So, moderation is key: no more than the equivalent of 6 medium glasses per week.
6. Manage stress. Feeling and being overwhelmed for a long time can take a toll on the body, increasing inflammation in the heart and driving up blood pressure. Mindfulness has been shown to reduce anxiety as much as medication. Yoga, deep breathing, and meditation are mindful practices.
7. Get quality sleep. Poor sleep can contribute to heart problems, including high blood pressure and arrhythmias. Individuals 50 and over with seven to eight hours of nightly sleep reduce the risk of heart disease and stroke by 75% compared with those who have poor sleep.
How home care supports heart health
Being heart healthy doesn’t have to be a lonely journey; in fact, it can be easier with help. And home care can play a vital role in supporting seniors in maintaining a strong heart. Caregivers can:
- Encourage nutritious eating by preparing heart-healthy meals and ensuring loved ones follow dietary guidelines.
- Promote physical activity, including assisting with exercises suited to clients’ ability levels.
- Provide medication reminders so that they are taken on time and accurately.
- Reduce stress through companionship and emotional support.
- Monitor health changes by noticing and reporting any early symptoms of heart issues to family or healthcare providers.
By fostering heart habits, home care services ensure older adults can live healthier, happier lives.
Let’s make every day a celebration of the heart. By prioritizing heart health, we create opportunities for many more days of cards, chocolates, romantic dinners, or dazzling gifts.
Show yourself some love by contacting Home Care Assistance to see how we can support your best health.
###
Sources: World Heart Federation; ASH; Better Health Channel; NYT; Healthline; British Heart Foundation; Washington Post; CDC; Science Daily