Heart health: A complete guide

As you age, maintaining a healthy heart becomes more and more important. This guide will give you with actionable tips on diet, exercise and what to be aware of to keep your heart in top shape. We'll also discuss when it's a good idea to seek medical help.

Choose whole grains

• Opt for whole-wheat bread, brown rice and quinoa over refined grains.
• Aim for 6–8 servings of grains daily, with at least half being whole grains.

Limit unhealthy fats

• Choose lean proteins like fish, skinless poultry and legumes.
• Use unsaturated fats (like olive oil). Try to stay away from trans fats and saturated fats.

Reduce sodium and salt

• Limit sodium intake to no more than 1,500 mg per day.
• Choose fresh foods and low-sodium options.
• Use herbs and spices to add flavor without extra salt.

Manage caffeine and alcohol

• Limit caffeine to no more than 200 mg daily.
• Use alcohol in moderation, if at all.

Add in potassium

• Eat foods with potassium, like bananas, cantaloupe, broccoli and whole-wheat bread.

Plan ahead

• Make daily meals that include vegetables, fruits, whole grains, lean meats and healthy fats.
• Prepare healthy snacks in advance to avoid reaching for less healthy options.

Exercise: Keeping your heart strong

Aerobic exercise

• Get at least 150 minutes of moderate exercise each week. Aim for at least 30 minutes a day, five days a week.
• Activities like brisk walking, swimming or cycling are excellent choices.

Resistance training

• Try to do strength training at least 2 separate days a week.
• You can use free weights, weight machines or body-resistance exercises like push-ups and squats.

Flexibility exercises

• Try to add in flexibility exercises each day. This keeps your muscles and bones healthy. It also helps prevent injuries.
• Activities like stretching routines, yoga or tai chi are beneficial.

What to be aware of — recognizing symptoms and seeking help

Monitor blood pressure

• Regular checkups with your doctor are essential to monitor blood pressure and cholesterol levels.
• Even if you feel fine, these checkups can help catch issues early.

Recognize symptoms

• Be aware of symptoms such as chest pain, shortness of breath, lightheadedness and swelling in the feet, ankles, abdomen and legs.
• These symptoms can be signs of heart disease or other serious conditions.

When to seek medical help

• If you have sudden or unexplained symptoms, call 911 immediately.
• Symptoms like severe headaches, shortness of breath, severe anxiety and nosebleeds also need urgent medical attention.

Additional tips for heart health

Habit stacking

• Link new healthy habits to existing ones to make them easier to stick with.
• For example, do 5 squats while waiting for your coffee to brew

Mindful walking

• Focus on your breath and surroundings during walks to make the activity more enjoyable and beneficial.

Gratitude

• List things you are grateful for daily to lower stress and improve overall well-being.

Have regular visits with your primary care clinician

If you're worried about your heart health or have any questions, talk to your doctor. They can offer you advice tailored to your needs, keep track of your health, and help you develop a complete plan to keep your heart healthy.

By following these tips and staying proactive about your health, you can lower your risk of heart disease and enjoy a healthier, more vibrant life. Remember, small and consistent changes can lead to big improvements in your heart health.

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