Heart Health Advice for Older Adults

As we age, keeping our hearts in top shape becomes more important than ever. While growing older naturally increases the risk of heart disease — due to both genetics and lifestyle factors — small, everyday choices can make a big difference in maintaining a strong, healthy heart.

Understanding Your Risk Factors
Heart disease risk rises with age, especially for older adults. Several factors come into play, from family history to daily habits. While some risks are beyond your control, many can be managed with awareness and proactive care. Regular checkups and heart health monitoring are key to staying ahead.

Here are some major factors that can impact senior heart health:

• Sex – Women over 65 are more prone to high blood pressure.
• Race – Black, Asian, and Hispanic individuals can experience higher rates of hypertension, often due to healthcare access and cultural factors.
• Family History – Genetic predisposition can contribute to high blood pressure and heart complications.
• Weight – Carrying extra weight puts added stress on the heart.
• Physical Activity – A sedentary lifestyle can lead to high blood pressure and other heart issues.
• Diet – High-sodium foods can negatively affect heart health.
• Sleep Habits – Conditions like sleep apnea have been linked to hypertension and other cardiovascular concerns.

The best part? You have plenty of ways to take charge of your heart health! Here are some simple and effective steps to keep your heart strong:

Watch Your Diet
What you put on your plate plays a major role in keeping your heart strong. A well-balanced diet helps manage blood pressure, cholesterol levels, and weight—all essential for overall heart health. Smart eating habits include:

• Watching your portions – Restaurant servings can be oversized, so be mindful of how much you’re eating. Stick to nutrient-dense foods, and try using smaller plates to trick your brain into feeling satisfied.
• Loading up on fruits & veggies – Packed with fiber, vitamins, and minerals, these low-calorie superfoods support heart health.
• Choosing whole grains – Whole grain foods help regulate cholesterol and blood sugar, keeping your heart in check.
• Limiting unhealthy fats – Opt for heart-friendly fats like olive oil, avocados, nuts, and seeds. Cut back on saturated fats (found in butter and lard) and avoid trans fats altogether.
• Picking lean proteins – Great options include lean meats, poultry, fish, eggs, beans, and low-fat dairy.
• Cutting back on sodium – Too much salt can raise blood pressure. Check nutrition labels and season food wisely.
• Moderating your alcohol intake – Drinking alcohol in moderation – Excessive drinking can raise the risk of heart failure, stroke, and arrhythmia. Enjoy alcohol responsibly.

Staying Active
Regular exercise is key to supporting your cardiovascular system. Physical activity helps maintain healthy cholesterol levels by boosting HDL (“good” cholesterol) and reducing non-HDL (“bad” cholesterol), preventing buildup in the arteries and lowering your risk of heart attack and stroke.

Recognize the Warning Signs
Catching the early symptoms of heart trouble can be lifesaving. Chest pain is the most common red flag, but other warning signs include:

• Fatigue, weakness, or shortness of breath
• Swelling in the legs, ankles, or feet
• Pain or numbness in the feet or calves
• Difficulty speaking
• Confusion

If symptoms are severe or last more than a few minutes, call 911 or seek medical help immediately.

Keep Your Heart Healthy with Wesley Pines Retirement Community
At Wesley Pines in Lumberton, NC, maintaining a heart-healthy lifestyle is both convenient and enjoyable. Residents can choose from nutritious daily meals, a diverse range of exercise opportunities, and on-site health support, all within a vibrant senior living community.

Experience a retirement community that prioritizes your well-being. Contact us today to learn more about how Wesley Pines can support both your heart health and overall wellness.