As we age, we start experiencing changes in many aspects of our life. Our personal and professional lives get affected. But these changes mostly root from one mutual source, i.e., our body. With age, our body demands more work, attention, and care. Unfortunately, we seldom provide our bodies with adequate care, neglecting our health as we did in our younger years. Where many diseases start following you as you cross your fifty’s, the statistics for heart diseases rise exponentially. Do you know 67% of people between 60 to 79 years of age are diagnosed with heart disease? After 80 years of age, this number jumps to higher than 80%. Undoubtedly a lot of physiological changes occur in the body that are inevitable. Nevertheless, most heart diseases are preventable by simple yet significant lifestyle modifications. Here are a few tips to help keep your heart healthy and young and improve your quality of life!

1. COMPLIANT TO MEDICATIONS

We are all quite aware of the fact prevention is better than cure. It is true. If you have the risk factors for developing heart disease, it is better to consult with a cardiologist and start taking medication before the onset of the illness. In most cases, easily treatable diseases such as thrombosis become life-threatening due to late diagnosis or medication non-compliance. If you are already diagnosed with a heart condition such as angina or have suffered a heart attack, take your medications regularly. Patients at risk for heart blocks could prevent emergencies by getting an AED, an automated external defibrillator available at the Avive Store. It is used to revive a patient who has gone into cardiac arrest by giving an electrical shock, restoring the heart’s normal electrical activity. Often other diseases are linked to a higher probability of developing cardiac conditions, such as diabetes. In that case, you should start monitoring blood sugar levels and adhere to medications.

2. HEART-HEALTHY DIET

You are what you eat; this means that whatever you consume is evident in how healthy your body is. It makes food the best weapon against all heart diseases, as diet directly impacts your vessels and, therefore, the heart itself. A restricted, unappealing diet is very hard to comply with and sustain for a longer time. But making a healthy meal plan with occasional treats is the way to go! An ideal meal should be low in calories but rich in fiber and vitamins. Here are some dietary recommendations to get the perfect heart-healthy diet.

• Incorporate plenty of fruits and vegetables.
• Avoid processed food, high in unhealthy preservatives.
• Fish such as tuna and salmon are rich in omega-3 fatty acids, which improve good cholesterol levels.
• Replace portions of pasta and white bread with whole grains.
• Limit consumption of saturated fatty acids, and replace them with unsaturated fatty acids, which are healthier.
• Have foods with low sodium and start reducing the amount of salt while cooking.

3. KEEP MOVING

Keeping your body physically active is crucial in avoiding heart diseases and many morbidities. At least 30 minutes of exercise almost daily is recommended for optimum heart health. Older adults should do a combination of activities regularly, such as low-impact cardio paired with strength training. It will keep your muscles and joints flexible, help you burn extra calories, and boost your metabolism. If you have not been active lately, you may start slowly and build your pace, but in general, try to aim for at least 150 minutes a week of walking with two or more strength training sessions a week. Make sure to warm up and cool down before and after each session, stay hydrated, and wear comfortable shoes.

4. QUIT SMOKING

It is never too late to quit! One of the biggest gifts you can give your heart is to stop smoking. If you are not a smoker, avoid secondhand smoke as well. Cigarette smoke has heinous effects on the body, but the impact on the lungs and heart can be irreversible and fatal. It lowers the amount of oxygen in your blood, raising the blood pressure and heart rate, eventually putting more strain on the heart. It also damages your blood vessels, increasing the risk of atherosclerosis or clot formation. However, the good news is that your risk of heart disease starts to drop within a day of quitting. It reduces to almost half that of a smoker.

5. MODERATE LEVELS OF ALCOHOL

Alcohol is a major risk factor for varying cardiovascular diseases. It raises blood sugar and cholesterol levels, damaging your liver’s metabolic functions. All of these effects worsen the heart condition and functioning capacity. Even younger men should not drink more than two glasses daily, and women should only cut it down to one glass.

6. KEEP YOUR BLOOD PRESSURE IN CHECK

High blood pressure is directly related to heart disease and high mortality rates. While adapting to the lifestyle modifications mentioned above is crucial and helpful in keeping the blood pressure down, it is not sufficient to reduce the risk to zero. Continuous blood pressure monitoring is as important as adhering to your medication because high blood pressure most commonly has no symptoms until the disease progresses to an irreversible stage. Talk to your doctor about the required blood pressure screenings for your age and risk factors.

7. WATCH YOUR WEIGHT

The more body fat you store, the more susceptible you become to heart diseases, diabetes, bone disorders, breathing issues, and various metabolic syndromes—normal BMI for a healthy adult range from 18.5 to 24.9. Losing weight alone can be your savior and protect against cardiac diseases. People at risk of heart failure should be more vigilant. A sudden increase in their weight could be due to fluid retention, which is potentially life-threatening. Try to weigh yourself every morning at about the same time before having breakfast. It is a red alert if you gain over five pounds weekly. Reach out to your doctor instantly.

8. MANAGE STRESS

Stress is the root cause of hypertension, clot formation and may even trigger a heart attack. Chronic stress increases the levels of cortisol hormone in your body. Persistently high levels can lead to memory impairment, weight gain, slow metabolism, and depression. If you feel stressed often, try breathing exercises, meditation, talking to a loved one, and regular physical activity.

CONCLUSION

Stay aware of the early symptoms of heart disease. With many natural heart changes occurring with age, you still must be able to differentiate between the signs of heart disease and normal changes. Nevertheless, heart problems are not always associated with age. Taking small daily steps towards a healthier lifestyle can greatly impact the quality of life in the long run. Stay happy and stress-free as it is still the best remedy to prevent most diseases.