50yrs or Older? Improve Your Heart Health With These 10 Tips

1. Eat a heart-healthy diet. This means eating plenty of fruits, vegetables, and whole grains. It also means choosing lean protein sources, such as fish, poultry, and beans. Limit your intake of saturated and unhealthy fats, cholesterol, sodium, and added sugar.
2. Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, biking, swimming, or dancing.
3. Maintain a healthy weight. Being overweight or obese puts you at increased risk for heart disease and other chronic health conditions.
4. Manage your blood pressure. High blood pressure is a major risk factor for heart disease. If you have high blood pressure, work with your doctor to get it under control.
5. Manage your cholesterol. High cholesterol levels can lead to the buildup of plaque in your arteries, which can increase your risk of heart disease. If you have high cholesterol, your doctor may prescribe medication to help lower it.
6. Quit smoking. Smoking is one of the leading risk factors for heart disease. If you smoke, quitting is the best thing you can do for your heart health.
7. Limit alcohol intake. Too much alcohol can damage your heart and increase your risk of heart disease. Men should have no more than two drinks per day, and women should have no more than one drink per day.
8. Get enough sleep. Most adults need around 7-8 hours of sleep per night. When you don’t get enough sleep, your body releases stress hormones that can raise your blood pressure and heart rate.
9. Manage stress. Stress can contribute to heart disease. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
10. See your doctor regularly. Get regular checkups and screenings, especially if you have other risk factors for heart disease.

Here are some additional tips that may be especially helpful for people aged 50 or older:

• Be mindful of your sodium intake. As you age, your kidneys may not be as efficient at filtering out sodium. This can lead to high blood pressure, which is a major risk factor for heart disease. Aim to consume no more than 2,300 milligrams of sodium per day.
• Get regular blood pressure and cholesterol checks. High blood pressure and high cholesterol are two of the leading risk factors for heart disease. It is important to get regular checkups to monitor these levels and make sure they are under control.
• Talk to your doctor about your medications. Some medications, such as certain beta-blockers and diuretics, can lower your blood pressure and reduce your risk of heart disease.
• Be aware of the signs and symptoms of heart attack and stroke. If you experience any of these symptoms, call 911 immediately:
  • Chest pain or discomfort
  • Shortness of breath
  • Lightheadedness or dizziness
  • Pain or numbness in your arm or shoulder
  • Slurred speech or difficulty speaking
  • Sudden vision changes or loss of vision

By following these tips, you can improve your heart health and reduce your risk of heart disease and other chronic health conditions.