Ways to Keep Your Heart Healthy as you Age

1. Eat Healthy and Heart-Friendly Foods

The right foods will keep your heart functioning well and will also improve circulation, while the wrong ones double your risk for heart diseases. The following are the best foods for your heart:

• Fish rich in omega 3 like mackerel, salmon, tuna, and herring.

• Healthy nuts such as almonds and walnuts.

• Fiber-rich berries including blueberries, raspberries, cranberries, and strawberries.

• Fruits high in beta-carotene like papaya, cantaloupes, and oranges

• Flaxseeds

• Colored veggies. The best are carrots, sweet potatoes, and red peppers.

• Kidney beans and black beans.

• Tofu & Spinach

• Red wine & Asparagus

• Dark chocolates

• Whole grains

• Poultry

2. Exercise Regularly

Aerobic exercises like brisk walking and jogging for at least 30 minutes a day can boost your heart health as it helps move all your muscle groups and not only make you healthy but fit as well.

3. Avoid Foods Harmful to Heart Health

Avoid foods high in fats, sugar, and salt content as they can increase your risk factors for heart disease and stroke. Since eliminating these foods from your diet isn’t that easy, you can reduce the portions. Avoid these foods:

• Bacon, which is high in saturated fats

• Red meat like beef and pork, which contains loads of saturated fats

• Processed meat such as hotdogs, salami, and sausage

• Soda and other sweetened beverages

• Baked goodies like muffins and cakes

• Rice, bread, and pasta, which are made from white flour

• Sodium filled pizza

• Butter

• French fries that are not only loaded with sodium but also with fats

• Fried chicken

4. Avoid or Don’t Smoke

Smoking poses serious health risks for your heart and it causes damage to your heart’s linings, which leads to fat build-up and narrowing of the artery. Smoke also affects proper blood flow by reducing the amount of oxygen in the blood.

5. Check Your Family History

If your siblings, parents or relatives have heart issues, give more focus on your health and lifestyle choices and lookout for possible symptoms.

6. Avoid A Sedentary Lifestyle

As you get older, your activities are being reduced. Ensure you are active and alternate your exercising schedule to avoid boredom.

7. Maintain A Healthy Weight

Health experts present a strong link between obesity and heart problems. Obesity can also result in high blood pressure and diabetes, two of the serious diseases that affect circulation and are likely to lead to heart diseases and heart attacks.

8. Manage Your Stress Levels

Prolonged stress is linked to serious diseases including heart problems. Fortunately, stress can be managed in a lot of ways such as having quality time with family, taking breaks, practicing mindfulness, and doing something that you love.

9. Avoid Alcohol Consumption

Prolonged excessive drinking of alcohol is also another risk factor for heart diseases. Alcohol can damage your heart in many ways like it can raise the levels of triglycerides in the blood and increase blood pressure and calorie intake.

Conclusion

A healthy heart paves the way to longevity and with certain lifestyle changes you can live your golden years more comfortably.

Sources: ucihealth.org, blog.bayada.com, grandoaksdc.org

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on November 08, 2022