Heart Healthy Checklist
According to the American Heart Association, heart disease is one of the most prevalent health risks globally, accounting for nearly nine million cases for just males alone in today’s society.
Heart disease is also the leading cause of death in the United States, according to the Centers for Disease Control And Prevention (CDC), and is prevalent in both seniors and younger adults.
While the prevalence is seen across age, race, and gender for all of those with high-risk factors, heart disease does impact men more significantly. This is likely due to the fact that men tend to be more likely to smoke and drink, be obese, consume an unhealthy diet, have diabetes, and avoid regular doctor’s visits.
This data doesn’t mean that men are always at greater risk, yet it illustrates the root causes and risk factors associated with heart disease. The importance of avoiding any poor lifestyle factors noted above is dramatic.
In what follows, we’ll be discussing the importance of managing heart health, particularly as a senior over the age of 65. Further, we’ll share a heart-healthy checklist compiling six key tips for developing optimal heart health.
Heart Disease
Heart disease comprises several types of heart-related conditions, including coronary heart disease, heart failure, cardiovascular disease, and other heart-related irregularities and defects. Heart disease describes all heart-related conditions.
While there are many heart conditions, the signs and symptoms are often similar and include chest pain, shortness of breath, irregular heartbeat, and weakness. Other symptoms may include dizziness, lightheadedness, and dry cough.
Depending on the type and severity of heart disease, it’s likely that an individual will experience more than one symptom simultaneously. In some rare cases, individuals may have no symptoms at all.
Heart Healthy Checklist
Heart health is crucial, especially for seniors. As we age, our bodies go through various changes, and it becomes very important to make an effort to manage these changes to maintain good heart health.
The following is an effective heart health checklist for seniors to follow to ensure their heart health is optimized as much as possible.
Be Sure To Research Your Family History
Knowing your family history can give you an idea of the potential risk factors to which you may be predisposed. If any of your close family members have a history of heart disease or stroke, it is essential to be prudent and take necessary precautions. It is advisable to consult a healthcare professional and discuss your family history and any potential risks.
Further, it’s also advisable to obtain regular heart evaluations from your mid-thirties onward if you have a family history of heart disease, as this will give you the best chances of early detection and prevention.
Manage Your Current Health Risk Factors Well
There are several risk factors that can increase the chances of heart disease. Some of these include high blood pressure, high cholesterol, diabetes, and obesity. It is essential to manage and reduce these risk factors by maintaining a healthy lifestyle and taking medications as prescribed by your healthcare provider.
Using diabetes as an example, it’s important to maintain a normal Hemoglobin A12c level. Doing so will reduce heart risks while maintaining optimal health, blood sugar, and otherwise.
Exercise to Increase the Heart Rate on a Daily Basis
Regular physical activity is crucial for maintaining a healthy heart. It helps to improve blood circulation, lower blood pressure, and reduce the risk of heart disease. Seniors should aim for at least 150 minutes of moderate-intensity aerobic activity every week.
This can include activities like walking, swimming, or dancing, and it’s important to understand that intensity is relative to the individual.
Maintain an Ideal Body Weight
Being overweight or obese increases the risk of heart disease. It is essential to maintain a healthy weight by following a balanced diet and incorporating physical activity into your daily routine. Consult a physician or a dietitian to determine your ideal body weight and the steps you can take to achieve it.
Quit Smoking or Avoid it Altogether
Smoking is one of the leading causes of heart disease. It damages the lining of the arteries, leading to a buildup of plaque, which can increase the risk of heart attack and stroke. If you are a smoker, it is crucial to quit as soon as possible to reduce the risk of heart disease. If you don’t smoke, then never start.
Continue Eating Healthy Foods
A healthy diet is crucial for maintaining a healthy heart. It is essential to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet while also avoiding habits such as overeating or under-eating.
Avoid foods that are high in saturated and trans fats, added sugars, and sodium, as they can increase the risk of heart disease.
Final Thoughts
By following this heart health checklist, seniors can take proactive steps to maintain good heart health and reduce the risk of heart disease. Be sure to consult a healthcare provider to discuss any concerns you may have about your heart health.
