Now that we're a month into 2025, how are your New Year's resolutions holding up? Are you still sticking to your healthy eating and exercise goals?
For older adults, adopting healthy habits isn't just about feeling good in the moment -- it can also help you live longer. Heart disease remains the number one cause of death among seniors, but the good news is that making simple lifestyle changes can significantly reduce your risk. Since February is American Heart Month, it's the perfect time to focus on heart health and explore habits that can help you protect your heart and increase your chances of living a longer, healthier life.
Heart Disease in Older Adults: The Stats
Before diving into lifestyle tips, it's important to understand the scope of heart disease among older adults. According to the American Heart Association (AHA):
Heart disease and stroke cause more deaths in the U.S. than all forms of cancer and chronic lower respiratory diseases combined.
In a study of adults aged 60-79, 77.5% of males and 75.4% of females had some form of cardiovascular disease, while 67.5% of males and 75.7% of females had high blood pressure.
These numbers show just how prevalent heart disease can be, but the good news is that healthy lifestyle choices can make a significant difference. Here are four key ways to lower your risk of heart disease:
1. Exercise: Take It Step by Step
Exercise is one of the most effective ways to protect your heart, but you don't have to jump into an intense routine right away. Start with something simple -- walking. In fact, research from the AHA shows that adults who walked 4,500 steps per day had a 77% lower risk of experiencing a cardiovascular event compared to those who walked fewer than 2,000 steps daily. Even small increases in activity can have a big impact on heart health.
2. Healthy Eating: Small Changes Add Up
What you eat has a direct impact on your heart health. Consider swapping red meat for lean proteins like chicken or fish, eating more fruits and vegetables, and cutting back on foods high in saturated fats, added sugars, and salt. While making drastic changes to your diet might seem overwhelming, try introducing healthier choices gradually for the best long-term success.
3. Manage Stress: Find What Works for You
While stress is often linked to work or family pressures, older adults often experience high levels of stress too. Chronic stress can take a toll on your heart, so it's essential to find ways to relax and recharge. Regular exercise is a great stress-reliever, but you might also find techniques like meditation, mindfulness, or simply maintaining strong social connections to be helpful. There are many apps available to guide you through stress-reduction exercises tailored to older adults.
4. Sleep: The Heart-Health Connection
Sleep is just as important for heart health as diet and exercise. The National Institute on Aging recommends that older adults get at least seven hours of sleep each night. To improve your sleep quality:
Go to bed and wake up at the same time each day.
Avoid naps during the day.
Steer clear of screens (phones, tablets, TVs) before bed.
Limit caffeine in the afternoon and evening.
Heart Health at McKay Creek Senior Living
At McKay Creek Senior Living, promoting heart health is at the core of our care approach. We offer fitness programs tailored to the unique needs of each resident, heart-healthy meal options, and a dedicated team to support overall wellness. By encouraging healthy lifestyles, we help our residents live longer, more vibrant lives.
To learn more about our community or to schedule a tour, visit us online at mckaycreekal.com or call us at (541) 612-8213.