Seven ways to build heart healthy habits at any age.
Heather Sholl
Founder of Hustle with Heart Cardiac Rehab
Owner of The Villages Gym May 2021
Seven ways to build heart healthy habits at any age.
Stay active with exercise. Physical activity is good for cardiovascular health at every age. Walking is a great exercise for lowering blood sugar, losing weight, maintaining bone mass and mental ability, and building strength and stamina.
Eat a heart-healthy diet. What you eat is one of the most important factors for warding off cardiovascular disease. “Eat from the rainbow" of nutrient-rich fruits and vegetables and choose whole grains, like oatmeal, whole-wheat bread, and brown rice,
Watch your numbers. Schedule regular checkup appointments with your primary care physician. Blood pressure is one of the most important screenings because high blood pressure can’t be detected without being measured. You should routinely test cholesterol and triglycerides and blood glucose levels.
Watch your weight. Being overweight may increase your risk for heart disease, high blood pressure, type 2 diabetes, and bone issues. Due to muscle mass loss and a dip in metabolism, you need to eat fewer calories when you get older. This means you have fewer calories to help you get the nutrients your body needs for energy, so, you need to eat foods that are high in nutrients or are “nutrient dense.”
5. Check for sleep apnea. Sleep apnea is associated with high blood pressure, arrhythmia, stroke, and heart failure.
6. Quit smoking. If you do smoke, it's time to quit. Do it today. Don’t wait until tomorrow. Ask your doctor for help to quit smoking.
7. Reduce your alcohol intake. Excess alcohol consumption can worsen health conditions that contribute to heart disease, like blood pressure, arrhythmias, and high cholesterol levels.