To keep the heart healthy, it is important to prevent or delay the accumulation of plaque on the arterial walls. When plaque accumulates on the arteries, it narrows them and can hinder or completely block blood flow. To compensate for this hindrance in blood flow, the heart must pump harder to pump enough blood to meet the needs of the body. This can result in heart attack, stroke, heart failure and sudden death.
Lose Weight
Extra weight significantly contributes to increased cholesterol and triglyceride levels, which contribute to the development of plaque on the arterial walls. According to MayoClinic.com, it only takes a small weight loss of 5 to 10 lbs. to lower cholesterol and triglyceride levels significantly and to reduce the chances of heart disease. An easy way for a senior to lose a few pounds is to take short walks around the neighborhood or take the dog for a walk. Some health clubs even offer senior health classes and senior discounts.
In addition, exercise can help reduce triglycerides and LDL cholesterol and raise HDL cholesterol, which is often referred to as the "good" cholesterol. Exercise also increases the availability of oxygen in the bloodstream, which is beneficial for heart health.
Heart-Healthy Foods
A heart-healthy diet is one of the most important ways to keep the heart functioning properly and the arteries clear. Saturated and trans fats increase triglyceride levels in the blood. They also raise total cholesterol as well as LDL cholesterol, which is often referred to as the "bad" cholesterol. Saturated and trans fat should be eliminated from the diet as much as possible. Fried foods, shortening, cookies, cakes and pies often contain these fats. Foods that contain unsaturated fats, such as vegetable oils, nuts and lean meats, should replace trans fats.
Seniors should also limit the amount of cholesterol and sodium in the diet. Daily intake of cholesterol should not exceed 300mg and sodium should not exceed 2,300mg. Foods that contain high levels of cholesterol include egg yolks, fatty meats and whole-fat dairy products.
A heart-healthy diet should consist mainly of whole-grains, fruits, vegetables and omega-3 fatty acids, which can be found in fish, nuts and flaxseed.
Lifestyle Modifications
Another important idea for seniors to stay heart-healthy is to cut back on potentially harmful lifestyle habits, such as smoking and consumption of alcohol. Smoking causes damage to the arteries, which can lead to the development of plaque and increased blood pressure. MayoClinic.com notes that within just 24 hours of quitting smoking, the risk of having a heart attack significantly decreases.
Alcohol also contributes to high blood pressure, heart attack and stroke risks. It is important for seniors to consume alcohol only in moderation. This means no more than two drinks per day for men and one drink per day for women.
