According to the U.S. Centers for Disease Control and Prevention, heart disease is one of the leading causes of death for people over 65 in America, including in Fairfield, Hamilton, Middletown, Cincinnati, Loveland, and Milford. But you don't have to become one of the statistics. In fact, you can reduce your risks of heart disease with a few simple lifestyle modifications that seniors should do daily, monthly, and annually.
Heart Disease Statistics for Senior Citizens
The CDC estimates that one in every five deaths is linked to heart disease. The numbers may seem scary, but you can reduce your risk through lifestyle modifications. Examples include exercising regularly and maintaining a healthy diet, as well as regular check-ups with your doctor.
Risk Factors for Heart Disease in Seniors
There are a few risk factors that seniors need to be aware of when it comes to heart disease. Age is one, as the risk for heart disease increases dramatically after the age of 65. Men tend to have higher rates than women, and having a family history of heart disease also puts you at greater risk. Smoking substantially increases your chances, along with high blood pressure, high cholesterol, and diabetes or pre-diabetes.
6 Ways to Reduce Your Heart Disease Risks
1. Prevent Heart Disease by Exercising Daily
Exercise is one of the most important lifestyle modifications to decrease your heart disease risk. Ideally, seniors should aim for at least 30 minutes of physical activity per day, such as walking, biking, and strength training. If you're worried about mobility issues or joint pain, try doing low-impact exercises like stretching, yoga, and aquatic aerobics.
2. Eat a Heart-Healthy Diet Daily
Eating a heart-healthy diet is also key to decreasing your risk of developing heart disease. The main focus should be on incorporating more fruits and vegetables, whole grains, lean sources of protein like fish or skinless chicken, low-fat dairy products, and healthy fats from foods like olive oil, avocado, and nuts. Don't forget to limit your intake of processed foods high in sugar, saturated fat, or sodium as these types of food can increase the cholesterol levels in your body and lead to an increased risk for heart disease.
3. Check Your Weight Monthly and Maintain a Healthy Weight
Maintaining a healthy weight is also critical to reduce the risk of heart disease. The best way to do this is by tracking your BMI, or body mass index. This can quickly be done at home, with the help of a friend, or through a doctor's office. Ideally, you should aim for a BMI between 18-25. If your BMI is higher than 25, it would be wise to seek additional medical advice from a healthcare professional about ways to lose unhealthy weight safely to decrease your risk of developing heart disease.
4. Check Your Blood Sugar Every 3 Months
For those who are pre-diabetic or have diabetes, it's incredibly important to regularly check your blood sugar to monitor for any signs of abnormal levels. For senior citizens at risk for developing heart disease, checking their blood sugar every 3 months is recommended to catch any issues early and help prevent complications from arising.
5. See Your Doctor For a Physical Exam Every 3 Months
Every senior is different, and your doctor can give you personalized advice. In general, aim to see your doctor every three months, although your doctor may recommend more frequent exams depending on your lifestyle. During the exam, your doctor will be able to listen to your lungs and heartbeat, check your cholesterol levels, and discuss any other lifestyle modifications or medications you may need to reduce the risk of developing heart disease.
6. Get Your Blood Pressure Checked Once a Year
In addition to seeing your doctor every three months, it's important to get your blood pressure checked annually. High blood pressure is one of the biggest risk factors for heart disease and can be difficult to manage without proper monitoring. An annual blood pressure check-up will help ensure that you are not putting yourself at higher risk and can help motivate you to make sure any necessary lifestyle or medication changes are being done to keep your levels under control.
Senior Helpers of Greater Cincinnati Can Help
Senior Helpers of Greater Cincinnati is here to help you with meal planning, exercise, diet monitoring, and other lifestyle modifications designed to improve your heart health. Contact Senior Helpers of Greater Cincinnati today to learn more about how we're making a difference in the lives of seniors in Fairfield, Hamilton, Middletown, Cincinnati, Loveland, and Milford.