Dr Sreekanth Shetty, Senior Consultant & Head – Interventional Cardiology, Sakra World Hospital, Bengaluru shares tips to keep your heart healthy
As we progress through life, the aging process is a natural part of our journey. With each passing year, our bodies undergo various changes, and one organ that requires special attention during this process is our heart. Maintaining heart health is crucial at any age, but as we grow older, it becomes even more important to take proactive steps to ensure that our hearts continue to beat strongly and steadily.
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Understanding the Aging Heart
Before we delve into the strategies for preserving heart health as we age, it’s essential to understand how the heart changes with time.
People aged 65 and older are at a much higher risk of having heart attacks, strokes, coronary heart disease (often called heart disease), and heart failure compared to younger individuals. As we age, our hearts may beat more slowly, potentially affecting blood flow and pressure. Reduced physical activity with age can also influence heart fitness, though the resting heart rate typically remains consistent. These shifts can heighten the risk of heart disease, primarily due to the gradual buildup of fatty deposits in artery walls over time. Understanding these factors is crucial for managing heart health as we grow older.
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As we age, it’s common for our arteries to lose some of their flexibility, a condition known as arteriosclerosis or the hardening of arteries. This can result in a higher likelihood of experiencing high blood pressure. As the years pass, we may gather risk factors like elevated blood pressure, increased cholesterol levels, and obesity, all of which can place extra strain on the heart.
Strategies for Heart Health in Aging
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- Sustained Physical Activity As you age, preserving heart health requires frequent exercise. To ensure the fitness of your heart and muscles, combine aerobic exercises like brisk walking with strength training.
- Balanced Diet Focus on a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sodium and sugar intake to help manage blood pressure and weight.
- Maintain a Healthy Weight Achieving and maintaining a healthy weight can significantly reduce the strain on your heart. Consult with a healthcare provider to set realistic weight goals.
- Control Blood Pressure and Cholesterol Regular check-ups to monitor blood pressure and cholesterol levels are essential. Medication may be necessary to manage these risk factors effectively.
- Manage Stress Chronic stress can take a toll on your heart. Explore stress-reduction techniques like meditation, yoga, or hobbies you enjoy.
- Maintain a Healthy Social Life Having a healthy social life can benefit your heart. Heart disease rates are lower when people are connected to their communities.
- Get Quality Sleep Aim for 7-8 hours of quality sleep each night. Poor sleep can contribute to heart problems.
- Regular Check-ups Don’t skip your annual check-ups. Your healthcare provider can assess your overall health, including heart health, and provide guidance.
- Limit Alcohol and Quit Smoking Excessive alcohol consumption and smoking are detrimental to heart health. If you smoke, seek help to quit, and limit alcohol to moderate levels.
- Stay Informed Keep up with the latest research and guidelines for heart health. Knowledge is a powerful tool for prevention.
Aging gracefully involves accepting life’s inevitable changes while taking proactive measures to protect our health. The decisions we make daily can significantly impact how we age, particularly concerning heart health. By staying active, eating healthily, managing stress, and receiving regular medical care, we can ensure our hearts remain strong, allowing us to lead full and active lives well into our golden years. Living our healthiest lives at every stage is what it means to age gracefully, rather than attempting to defy the passage of time.
