Heart disease is a major concern in Pakistan. Research shows that one in five middle-aged adults in the country has coronary artery disease (CAD), also known as ischemic heart disease. According to WHO data, Ischemic heart disease is the leading cause of death in Pakistan, accounting for 110.9 deaths. As this number poses a threat to everyone, seniors are at the highest risk due to factors like age and multiple health conditions.
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ToggleCommon Heart Issues Due to Aging:
Aging impacts every part of the body, including the heart. It’s important to understand how these changes affect your heart health so you can take steps to prevent issues and maintain a healthy lifestyle.
- Blood vessels become less flexible with age, making it harder for the heart to pump blood efficiently.
- Over time, cholesterol and other substances accumulate in arteries, narrowing them and increasing heart disease risk.
- Aging can reduce the heart’s ability to contract and pump blood effectively.
- Blood pressure often rises with age, putting more strain on the heart.
- Conditions like diabetes, obesity, and high cholesterol, common in older adults, raise the risk of heart disease.
How to Keep Your Heart Healthy:
Two main aspects of maintaining heart health are a heart-healthy diet and regular exercise. Combined, these can make a big difference in protecting the heart from disease.
Heart-Healthy Exercises for Seniors:
Regular exercise is crucial for seniors to keep their hearts strong and healthy. It can help lower blood pressure, improve cholesterol, and maintain a healthy weight. Seniors should aim for at least 150 minutes of moderate-intensity exercise each week.
Here are some heart health exercises for you to practice;
1. Aerobic Exercise:
Aerobic exercise involves using large muscle groups to increase heart rate and breathing. Examples include walking, cycling, swimming, light housework and gardening.
This exercise improves circulation, lowers blood pressure, and helps manage cholesterol levels. It also promotes weight management, reducing the risk of type 2 diabetes and easing breathlessness. Break down your session into 5-10-minute sessions if you’re starting. Gradually work up to longer sessions as your fitness improves.
2. Resistance Training:
Resistance training is also known as strength training. It involves exercises that make muscles work harder, such as lifting weights, using resistance bands, or bodyweight exercises like standing from a chair or wall push-ups. These exercises help build stronger muscles, which reduces the workload on the heart and makes daily tasks easier. It can also improve balance, making it easier to perform aerobic exercises.
Perform resistance training 2-3 times per week, with a day of rest in between. Start with light weights and aim for 10-12 repetitions per exercise, increasing the load gradually as it becomes easier.
3. Balance and Flexibility Exercises:
Exercises like yoga, Pilates, or Tai Chi help improve balance and flexibility. Stretching exercises are also beneficial for maintaining muscle flexibility. These exercises reduce the risk of falls and help maintain flexibility, allowing you to move more easily during other exercises. They also improve overall stability, which is crucial as we age.
Try to include balance and flexibility exercises 2-3 times a week, holding stretches for at least 30 seconds. You can add stretching into your aerobic routines after your muscles are warmed up.
Safety Tips:
Make sure to follow these when starting any sort of exercise;
- Always begin with a warm-up, like stretching, and end with a cool-down to bring your heart rate down.
- If you are recovering from surgery, begin with light activities and gradually increase your intensity.
- Exercise should make you feel warm and slightly out of breath, but you should still be able to talk comfortably. Stop immediately if you feel pain, chest tightness, or extreme fatigue.
If you’ve recently had heart surgery or a heart attack, consult your doctor before starting any exercise, especially if you have had an angina attack or heart failure. Those with heart failure should build up slowly and avoid heavy lifting or raising arms overhead early on.
Heart Healthy Diet:
A healthy diet is necessary for controlling cholesterol levels and managing blood pressure. Here are some basic dietary guidelines for seniors:
- Include a variety of fruits and vegetables in your diet. These provide vitamins, minerals, and fiber while being low in calories. Aim to fill half your plate with them.
- Prefer whole grains over refined grains. Whole grains like brown rice, oats, and whole wheat are high in fiber and help reduce cholesterol.
- Add lean proteins such as fish, poultry, beans, and nuts. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health.
- Reduce intake of saturated fats (found in red meat and butter) and trans fats (often found in processed foods). Instead, use healthy fats like olive oil and avocado.
- Eating the right amount helps with weight management, which is vital for heart health.
- Excess sodium can lead to high blood pressure. Use herbs and spices to flavor food instead of salt.
Read More: Making Healthy Fitness Meals for Seniors
Is the Keto Diet Healthy for Your Heart?
The keto diet can boost HDL (good cholesterol) levels, offering short-term benefits, especially for those who are overweight or diabetic. However, many on the diet experience an increase in LDL (bad cholesterol), which heightens the risk of heart disease.
This risk is particularly concerning when the diet includes high amounts of saturated fats from red meat and processed foods. There is also limited research supporting the long-term heart health benefits of keto. While it may improve metabolic markers in the short run, its long-term impacts, especially the rise in LDL, make it potentially risky for heart health.
Before starting any diet plan, professional medical advice is mandatory as heart health is critical and no risks should be taken.
Lifestyle Tips for Better Heart Health:
In addition to exercise and diet, adopting the following habits can further support heart health:
- Stress can contribute to heart disease. Seniors should involve themselves in relaxation techniques such as meditation or hobbies they like or used to practice in their youth.
- Quitting smoking dramatically improves heart health, no matter how long someone has smoked.
- Monitor blood pressure and cholesterol levels.
- Aim for 7-9 hours of sleep each night. Poor sleep can increase the risk of heart disease
Which Supplements are Good for You?
Here are some herbal supplements that are particularly beneficial for seniors’ heart health:
1. Hawthorn:
Known for improving blood flow and strengthening heart contractions, hawthorn helps lower blood pressure and can reduce symptoms of angina (chest pain). It’s often taken as a tincture or capsule.
2. Garlic:
Garlic supports heart health by lowering cholesterol and blood pressure. It can be taken in capsule or tablet form, or consumed raw for similar benefits.
3. Omega-3 Fatty Acids (Fish Oil)
Omega-3s from fish oil help reduce inflammation, lower LDL cholesterol, and improve overall heart function. It’s usually taken as soft gel capsules.
4. Magnesium:
This essential mineral regulates heart rhythm and lowers blood pressure. Magnesium supplements, typically in citrate or oxide forms, help maintain steady cardiovascular function.
5. Red Beetroot:
Rich in nitrates, beetroot supplements help improve blood flow and lower blood pressure. It can be consumed in powder, chew, or capsule form.
6. Turmeric:
It contains curcumin, which reduces inflammation and helps prevent heart disease by improving arterial health. Best taken as capsules or powder.
To Learn More:
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Takeaway:
To maintain heart health and stay active, it’s essential to adopt a balanced lifestyle. This includes regular exercise, heart healthy diet, and habits like managing stress and staying hydrated. Adding simple activities such as walking, strength training, or stretching can significantly benefit your heart over time.
FAQ’S
1. Will losing weight help heart health?
Yes, losing weight can make a big difference in heart health. Shedding just 5-10% of your body weight can lower your blood pressure, reduce cholesterol, and help regulate blood sugar. This lightens the load on your heart and reduces your risk of heart disease. Even small steps, like eating healthier or walking regularly, can contribute to significant improvements.
2. Can heart health be restored?
While some damage to the heart may be irreversible, you can still improve your heart’s condition. Lifestyle changes, such as eating a heart-healthy diet, exercising regularly, and quitting smoking, can greatly enhance heart function. Medications and medical procedures can also help manage symptoms and prevent further damage. In other words, it’s never too late to start caring for your heart.
3. What age does heart disease start?
Heart disease can start quietly at a young age, even in your 20s or 30s, due to factors like poor diet or lack of exercise. However, the risk increases significantly for men after 45 and women after 55. Adopting healthy habits early on and getting regular check-ups can help prevent it from becoming a problem later in life.
4. Is teeth health related to heart health?
Yes, there’s a connection between teeth and heart health. Poor oral hygiene, particularly gum disease, can lead to bacteria entering the bloodstream, causing inflammation in the arteries. This can increase your risk of heart disease. So, keeping your teeth and gums healthy is also a way to care for your heart.
5. How do I know if I have heart problems or anxiety?
Heart problems and anxiety can feel similar, with symptoms like chest pain or a racing heartbeat. However, heart issues often come with physical symptoms like shortness of breath or pain that spreads to the arm, while anxiety may include feelings of fear or panic. If you’re unsure, it’s best to get checked out, especially if you experience chest pain.
Fakiha is an experienced writer at ConsidraCare with an optimistic interest in life. She has a proactive approach to improving health and wellness for seniors. She offers well-researched and thoughtful information to help individuals make informed healthcare decisions for themselves and their loved ones.