Reaching your 60s is a milestone, bringing both wisdom and a deeper appreciation for life. However, it also comes with increased health risks, including heart failure. Implementing crucial lifestyle changes can significantly reduce this risk and help you maintain a healthier heart. Here are the top lifestyle changes you should start now to avoid heart failure.
Monitor Your Weight
Maintaining a healthy weight is essential for heart health. Excess weight increases the strain on your heart, leading to high blood pressure, diabetes and other cardiovascular issues. Regularly monitoring your weight can help you stay on track. Incorporate a balanced diet rich in fruits, vegetables, whole grains and lean proteins while avoiding excessive sugar, salt and unhealthy fats. Regular physical activity, such as walking, swimming or yoga, can also help you manage your weight effectively.
Quit Smoking
Smoking is one of the leading causes of heart disease and heart failure. If you smoke, quitting is the single most effective step you can take for your heart health. Smoking damages your blood vessels, reduces the amount of oxygen in your blood and increases your heart rate and blood pressure. Seek support through counseling, nicotine replacement therapy or medications to help you quit smoking and protect your heart.
Be Physically Active
Regular physical activity strengthens your heart, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling or dancing. Located near the scenic Ocean Grove beaches, our retirement community is well positioned to help you maintain an active and vibrant lifestyle. Incorporating strength training exercises at least twice a week can also help to build muscle and improve overall fitness.
Get Enough Rest
Adequate sleep is vital for heart health. Poor sleep quality and duration can lead to high blood pressure, obesity and diabetes, all of which increase the risk of heart failure. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule. Create a relaxing bedtime routine, avoid caffeine and heavy meals before bedtime and ensure your sleeping environment is comfortable and free from distractions.
Manage Stress
Chronic stress can negatively impact your heart health by raising your blood pressure and heart rate. Learning to manage stress effectively is crucial in avoiding heart failure. Practice relaxation techniques such as deep breathing, meditation or yoga. Engage in hobbies and activities that bring you joy and help you unwind. Connecting with friends and family can also provide emotional support and help you manage stress more effectively.
Track Your Fluid Intake
Monitoring your fluid intake is important, especially if you have been diagnosed with heart failure or are at risk. Excessive fluid can lead to fluid buildup in the body, making it harder for your heart to pump efficiently. Follow your doctor’s recommendations on daily fluid intake and limit your consumption of caffeinated and alcoholic beverages, which can dehydrate you.
Limit Alcohol
While moderate alcohol consumption may have some heart benefits, excessive drinking can lead to high blood pressure, cardiomyopathy and heart failure. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men. If you don’t currently drink alcohol, it’s not advisable to start for potential health benefits.
Eat for Heart Health
A heart-healthy diet is crucial in preventing heart failure. Focus on consuming a variety of nutrient-dense foods that support heart health. Include plenty of fruits and vegetables, whole grains, lean proteins and healthy fats like those found in nuts, seeds and olive oil. Avoid processed foods, sugary drinks and excessive salt, which can not only cause heart problems but obesity as well. Consider following dietary patterns such as the Mediterranean diet, which has been shown to promote heart health.
Monitor Blood Pressure
High blood pressure is a significant risk factor for heart failure. Regularly monitor your blood pressure at home and keep track of your readings. Work with your healthcare provider to manage your blood pressure through lifestyle changes and medications if necessary. Maintaining a healthy diet, staying physically active and reducing stress can all help keep your blood pressure in check.
At our community, we prioritize your health and well-being by offering the best senior living options, services and amenities. Our personalized care plans and engaging environment are designed to support you in maintaining a healthy lifestyle. Schedule a tour today to learn more about how we can help you achieve your health goals and live your best life!
