Over time, the function of the heart may be decreased. It may not be able to work as properly as before. Here are some tips for a healthy heart tips while you are aging.
#1 Keep a healthy weight
As you age, your body changes. You lose muscles mass. Your body uses fewer calories even when you do exercises, which leads to gaining more weight. As a result, you may need to eat foods that provide fewer calories than you did when you were young. But your body still needs energy, so you need to eat more nutrient-rich foods.
Some seniors do not eat enough foods while some are overweight or obese. Not having enough foods can lead to tired, illness. Overweight or obesity can increase your risk heart disease or stroke.
Moreover, proper exercises can help strengthen your muscles and bones. Ask your doctor about your healthy weight and how to keep that index.
#2 Eat balanced meals
Your body begins to burn fewer calories while it still needs energy for working so you have to eat more nutrients such as vitamins, and minerals. Ask your doctor or nutritionist about your healthy meals. They will give you proper advice. One important thing to remember is eating breakfast.
Eat more these foods
- Vegetables such as broccoli, spinach, carrot, pepper; and fruits such as orange, berries, apples. They contain plenty of vitamins.
- Whole grains. They contain fiber.
- Fat-free or low-fat dairy products such as skim milk, 1% fat milk, cheese, soymilk. They are rich in calcium and vitamin D. They can also provide you with water.
- Seafood such as salmons. Salmons are rich in omega-3 fatty acids. A good fat that can reduce your risk for heart problems.
Eat less these foods:
- Fast foods.
- Foods with sugar, unsaturated fat, trans fat, shortening, butter.
#3 Do physical activities
Exercises are good for everyone. Physical activities help strengthen your body, increase your flexibility. Low-impact exercises such as walking, swimming are good for your heart because they promote the work or your heart. Try to keep an exercise routine. Start slowly with short sessions and build up over time. You can set goals for your program. Then increase the amount of exercises and the time you do them.
Try to drink plenty of water before, during, and after you do exercises. Warm up and cool down are needed. Discuss with your doctor before you try any exercise.
#4 Control your cholesterol levels
Although your body needs cholesterol for proper function, extra cholesterol can contribute to heart disease and stroke. High-density lipoproteins (HDL) are considered good cholesterol that decreases your risk for heart problems. While low-density lipoproteins (LDL) are considered bad cholesterol that raises your risk for heart conditions. Check your cholesterol levels regularly for early detection of heart diseases.
#5 Manage your blood pressure
High blood pressure is a major risk for heart disease. Your blood pressure can be checked at home with some small devices. You can also go to a hospital or clinic for checking. Checking your blood pressure regularly can help you know if you have high blood pressure as soon as possible. So you can find treatment to help manage it.
Your heart should be paid attention because it provides blood to nourish the whole body. Thus, caring for your aging heart is important to maintain a healthy body. Check with your doctor or health care provide for suitable adjustment if these tips do not completely fit you.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: March 21, 2017 | Last Modified: March 21, 2017
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