While February may be most closely associated with candy hearts for Valentine’s Day, it is also a great time to think about your own heart. February is American Heart Month, which aims to raise awareness about cardiovascular health. And while February is devoted to these “matters of the heart,” it’s important to keep your heart health in mind all year long.
Cardiovascular disease is the world’s No. 1 leading cause of death, causing one of every four deaths (about 655,000 annually) in America. While heart health is important at any age, people 65 and older should be especially kind to their hearts, as risk of heart disease and other heart-related emergencies increases with age. According to the National Institute on Aging, heart disease is also a major cause of disability, limiting activities and eroding quality of life for millions of older people.
How does your heart change with age?
According to the NIA, as you get older, your heart can undergo quite a few significant changes. For one, it can’t beat as fast as it once did during times of stress or physical activity. Age-related changes can also affect the heart’s electrical system, leading to arrhythmias and/or the need for a pacemaker. Valves may become thicker or stiffer, causing fluid buildup in the lungs or body.
The chambers of your heart may increase in size, and it may fill more slowly, increasing the risk of atrial fibrillation, a common heart rhythm problem in older people. Over many years, fatty deposits may begin to build up in the artery walls. Large arteries may stiffen or harden, causing an individual’s blood pressure to rise. Due to a number of factors — including previous heart attacks, long-standing high blood pressure, diabetes and chronic heavy alcohol use — the heart muscle can even become weakened or damaged, resulting in heart failure.
While these issues are all relatively common among older Americans, the best way to stay ahead of the curve is to take precautionary measures that keep your heart in tip-top shape.
Heart Smart – What can I do to take care of my heart?
One of the biggest ways to stay heart-healthy is to be mindful of what you eat and drink. Cut out sugar-filled beverages like sodas — and, instead, try water with a slice of cucumber or a sprig of mint. Cut down on processed, prepackaged foods and choose whole foods like fruits, veggies, cheese or nuts. Try to eat five servings of fruits and vegetables daily, even if it means blending fruits and vegetables into a smoothie. Also, it’s important to limit your alcohol consumption to recommended levels based on age and gender. For those age 65 and older who do not take any medications, that means one drink or less per day for women or two drinks or less per day for men.
In addition to eating well, another great way to take care of your heart is to exercise in whatever way you’re able. Try to fit in at least 30 minutes of moderate-intensity activity, such as brisk walking, five times a week. Adults 65 and older may want to spend at least two exercise sessions strengthening their muscles and three sessions focused on improving balance. To keep you on your toes, mix up your exercise. Walking, dancing and intense housework all count as exercise. And don’t forget to take advantage of your beautiful surroundings, walking the grounds of Ardenwoods or your favorite area nature trail.
Of course, the single most important thing you can do for your heart (and your overall health) is to quit smoking, if applicable. By quitting use of tobacco products, your heart is already automatically healthier than those who continue to smoke. This one act can reduce or even reverse heart disease in patients.
Let the color red be a reminder: Any time you wear the hue, see it on others or in your surrounding, try to incorporate one or more of these heart-healthy tips into your day. Your heart will thank you!