February is American Heart Month, a time to raise awareness about heart disease and promote healthy habits that can help prevent or reduce negative outcomes. Cardiac health is especially important for seniors, as cardiovascular disease remains one of the leading causes of death in their age group.
The good news is that by making small, consistent changes, you can significantly improve your heart health and overall well-being. As a cardiovascular disease specialist with Conviva—a healthcare provider that specializes in senior care and offers comprehensive services, including cardiology care embedded within primary care—I recommend you follow these simple but effective steps every day to protect your heart.
Stay Active
Physical activity is one of the most critical components of maintaining a healthy heart. Incorporating regular exercise into your routine should be simple and never stressful. Moderate activity, such as a daily 20- to 30-minute walk, can make a big difference; other aerobic workouts like swimming or using a stationary bike help improve circulation, reduce blood pressure, and keep your heart functioning efficiently.
What’s important is finding activities that suit your physical abilities. If knee pain makes walking difficult, for example, swimming or cycling might be a better option. The key is to keep moving. Consistency is more important than intensity, so aim for regular, moderate exercise that you can sustain over time. This is beneficial not only for heart health but also for maintaining functional independence, which is vital for aging well.
Adopt a Heart-Healthy Diet
Healthy eating plays a crucial role in heart health, and well-balanced meals can significantly reduce the risk of heart disease. A heart-healthy diet emphasizes fresh, whole foods like fruits, vegetables, nuts, seeds, and legumes. The Mediterranean diet is a great example of a heart-healthy eating plan that focuses on plant-based foods, healthy fats, and lean proteins. This diet includes plenty of fiber-rich foods like beans and lentils, which help lower cholesterol and improve blood pressure, and limits processed foods and refined carbohydrates.
In addition to eating more plant-based foods, you should include fish in your diet—particularly fatty fish like salmon, which is rich in omega-3 fatty acids. Omega-3s are beneficial for heart health as they help reduce inflammation and lower triglyceride levels. Foods to avoid include processed foods as well as sugary and salty snacks high in saturated and trans fats, such as fried foods. These can cause high cholesterol, high blood pressure, and an increased risk of heart disease.
A good rule of thumb when grocery shopping is to focus on food options typically found on the outer aisles of the store, including fresh produce, lean proteins, and whole grains.
Listen to Your Body
If you’ve been inactive for a while or are new to exercise, it’s best to start slowly. Jumping into an intense workout routine can be overwhelming and even risky. Instead, you should gradually increase the intensity of your workouts to give your body time to adjust.
If you experience any unusual symptoms, such as shortness of breath, chest pain, dizziness, or nausea, it’s important to stop and consult a healthcare professional. These symptoms could be warning signs of a heart issue. Similarly, if you have been able to do a physical activity—like walking to the mailbox every day—and suddenly find you can’t do it anymore, it’s important to discuss this with your doctor.
Take Your Meds and Schedule Regular Check-ups
For those already diagnosed with heart disease or at risk, medications may be necessary to help manage blood pressure, cholesterol, or inflammation. Statins are commonly prescribed to lower cholesterol and reduce inflammation, and baby aspirin is often recommended to help prevent blood clots. If you are prescribed any heart medications, be sure to take them as directed and continue making healthy lifestyle choices.
You should also ensure you have regular check-ups with your healthcare provider. This allows doctors to monitor heart health and catch potential issues early. A collaborative approach to healthcare can provide you with the support needed to manage your heart health effectively.
Commit to a Healthy Lifestyle
The number one recommendation for seniors who want to avoid heart disease is simple: stay active and eat a heart-healthy diet. Even if your diet isn’t perfect, regular physical activity can help counteract potential health risks. Additionally, maintaining a Mediterranean-style diet will help achieve long-term heart health success.
For many people, losing weight—even just 10 pounds—can significantly lower blood pressure and improve heart health. Small, sustainable changes can have a big impact on overall health and quality of life.
During American Heart Month, I encourage you to take a moment to evaluate your heart health. By incorporating exercise into your daily routine, eating a heart-healthy diet, and managing stress, you can help ensure that your heart stays strong for years to come. Remember, it’s never too late to start taking steps toward a healthier heart!
Conviva Senior Primary Care, along with its sister brand, CenterWell Senior Primary Care, is poised for continued expansion across Florida, with new centers opening in some Walmart locations and others in standalone centers. CenterWell and Conviva deliver care in 15 states, including Florida.
ABOUT CONVIVA
Conviva is part of CenterWell, a leading health care services business focused on creating integrated and differentiated experiences that put our patients at the center of everything we do. The result is high quality health care that is accessible, comprehensive, and, most of all, personalized. As the largest provider of senior-focused primary care, one of the leading providers of home health care, and a leading integrated home delivery, specialty, hospice, and retail pharmacy, CenterWell is focused on whole health and addressing the physical, emotional, and social wellness of our patients. CenterWell and Conviva are part of Humana Inc. (NYSE: HUM). Learn more about what we offer at CenterWell.com and ConvivaCareCenters.com.
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