This is a subject that hits home with me. My father, who wasn’t a drinker or smoker and wasn’t fat, had his first heart attack when he was forty-nine. It was in 1964, and there wasn’t as much information about heart disease as now. He stayed in the hospital for 3 months. From then on, he exercised quite a bit and had a rather bland diet. Even with this strict regimen, he still died at the age of 61 of a massive heart attack.
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So, this is an essential subject for me and probably for most people who enter the senior years. A lot of things have changed since my father passed away. There have been great strides in heart disease prevention. But you must still live a healthier lifestyle, including a well-balanced diet and exercise at your doctor’s suggestion.
So, let’s look at a few things you can do to maintain a healthy heart.
Keep Regular Medical Appointments
Of course, keeping regular appointments should be at the top of your list for a healthy heart. Try to follow his advice and let them set up tests they think you need to determine your heart condition.
It’s plain and simple: exercise is vital to a healthy heart. I began walking around a park about a month ago, and it’s been tough. With my balance problems, I always need to bring along my cane. My legs are starting to feel stronger; sometimes, I carry my cane and walk alone. It’s slow progress, and my legs feel tired after I’m done, but it’s worth it.
I gradually increased my walking distance, and now I’m up to a mile a day. I’m in no hurry to increase the distance because I would risk getting burned out and probably discouraged if I tried to push it daily. It’s also important to note that you shouldn’t walk if you become winded. Walk comfortably, and if you are walking with someone, ensure you can keep up a conversation.
Swimming is an excellent alternative to walking. If you have a public aquatic center for seniors, you might also look into senior citizen aquatic exercise classes. Being in the water has the added benefit of low impact on your legs and knees.
Bike riding is great exercise as well but be careful. Always wear a helmet and keep an eye on the traffic around you. Biking also requires balance, which I can’t do.
Eat a Heart-Healthy Diet
Eating the right foods is as important as exercising. It’s another part of being heart healthy. You may like foods with a lot of fat and sugar, but it isn’t great for the heart. Fish like salmon and lean meats like chicken breasts are a terrific alternative. Whole grains and fruits are also heart-healthy
You might want to avoid foods that are high in sodium, saturated fats, and added sugar. Remember to drink plenty of water.
Manage Blood Pressure and Cholesterol
Have you had your blood pressure and cholesterol levels checked lately? They both need to be checked on a regular schedule. You can check blood pressure at home with a relatively inexpensive machine. While cholesterol is checked when doing blood work, like an annual physical. Your doctor can suggest having them both in a normal range through diet changes or medications. I have taken medication for both years, and it’s kept everything in range.
Quit Smoking and Limit Alcohol
I hope you aren’t still smoking. This is one of the worst habits that can be severely detrimental to your health. I’ve had relatives die at an early age due to cigarette smoking, and it’s a real shame to see loved ones go through lung cancer or heart attacks. If you quit now, you will be glad you did.
I have never been much of a drinker, and now with all the medications that I take, I can’t even drink a beer. And that’s okay, I don’t miss it. It raises your blood pressure, which is a bad thing and isn’t good for the heart. You can follow some moderation tips on drinking, but it’s probably best not to drink at all.
Get good sleep
Sleeping when you get older can be challenging. If you don’t sleep, you feel listless during the day and take naps, making it harder to sleep in the evening. I know that 7 hours seems to be the number to shoot for, but I usually don’t get that much.
You can do things to make sleep easier, such as having a regular sleep routine. Go to bed at the same time each night, keep the room dark, and don’t eat before bedtime. Easier said than done, I know. Another problem exists if you have sleep apnea. There aren’t many good choices to correct it. The CPAP machine has been around for many years, and it takes quite an adjustment to feel comfortable with a mask over your face. Talk to your doctor about any of the latest advancements concerning sleep apnea and see if there are other choices.
Manage Stress
Is stress a common factor in your life? If it is, you are probably hurting your heart. It’s not easy to control stress, but there are lots of things that you can do. Taking long walks in the park with others or by yourself takes the edge off stress and is excellent exercise. Yoga is popular, although I cannot do it with Parkinson’s disease. You could also immerse yourself in hobbies like writing, painting, or playing pickleball if physically able. Being around friends and relatives also takes the edge off stress.
Counseling has helped me over the years. Not everybody is into it, and I understand. However, it might be worth trying. Talk to your doctor for advice.
Conclusion
A healthy heart lets you live the best life. You’ll have more energy to do things, which is so important when you get older. Whether it’s exercising or eating the right foods, these changes won’t happen overnight, but you have to start somewhere.
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