The heart is one of the most important organs in our body because it pumps blood to all the other organs and helps us stay alive. As our hearts age, they can wear out and cause many health problems like heart failure. Regular exercise and prevention can help us avoid heart problems by keeping our hearts healthy.

How A Heart Changes with Age

Over time, our hearts can lose some of their strength, resulting in less pumping power. A healthy heart has a strong pulse, a regular heartbeat, and the ability to contract and relax. It is the muscle that gets tired quicker than normal as we age.

Signs That Your Loved One May Have Heart Problems

As someone who looks after seniors’ health, it is important to notice the signs that could mean your loved one has heart problems. The signs include:

Heart palpitations are a common cause of dizziness and fatigue. Heart palpitations occur when there is abnormal electrical activity in the heart muscle. The heart may feel like it is thumping or skipping beats while looking at it from the side or above. It can be a sign of a heart problem, especially among healthy, fit, and active people who smoke or drink excessively.
An older person’s sudden or unexplained dizziness or lightheadedness can be signs of a heart attack or other heart problems that need immediate medical attention.
Chest pains are the most common sign of a heart problem. These pains can result from cardiac ischemia (lack of blood to the heart). The pain may occur in the chest, neck, jaw, and abdomen. These pains are often sharp and will go away when treated.
Shortness of breath that isn’t associated with exercise is another symptom that requires immediate medical attention. It can be a sign of a heart attack or even lung problems.

Early heart disease frequently has no signs or symptoms that are scarcely detectable. That’s why it is essential to see your doctor frequently. If a family member has any of the above symptoms, it’s important to seek medical attention.

9 Healthy Heart Tips

While it is true that a gradually declining health condition accompanies aging, there are many ways we can keep our hearts fit and strong. Serenity Senior Care lists nine tips to help our hearts stay healthy.

1. Get moving.

Regular exercise is a good way to stay healthy, but it’s not always easy to find the time if you’re moving all day. Experts recommend thirty minutes of gentle movement a day for seniors with limited mobility. While it may seem daunting at first, there are plenty of ways to incorporate it into your daily routine:

When brushing your teeth and showering each morning, follow up by stretching or doing some light yoga.
Shoot for five minutes of continuous movement per hour while watching TV or sitting at your desk.
When you have a long commute on public transportation, try getting off one stop earlier and walking home the rest of the way.

These are just a few ideas—the key is finding what works best for you!

2. Eat a healthy diet.

In addition to regular exercise, a diet rich in fresh fruits, vegetables, whole grains, beans and legumes, nuts, and seeds while low in meat and processed foods is essential for keeping your senior loved one’s heart healthy. The right diet can help seniors prevent or manage heart disease and reduce the risk for secondary conditions such as kidney disease and diabetes.

Be sure he’s eating lots of colorful fruits and vegetables every day. These foods are chock full of antioxidants that combat inflammation in the body, contributing to cardiovascular disease. Aim for 4 or more servings of vegetables each day and at least two servings of fruit per day—if you can get five servings a day, you’re doing even better. If it helps, think about ways you might be able to sneak some extra veggies into meals without your loved one realizing it. For instance, toss some chopped spinach into his spaghetti sauce or try swapping out half the ground beef with beans in his tacos for a more fiber-rich alternative.

3. Reduce sodium intake.

Most people know the health risks associated with overconsumption of salt, but it’s important to remember that salt is just one sodium component. Sodium is often found in large quantities in processed foods and even bread; your senior loved one’s favorite snack. The recommendation for healthy older adults is to consume less than 2300 milligrams of sodium per day; however, one teaspoon of table salt can contain up to 2400 milligrams of sodium! If a senior has high blood pressure or heart disease, they must follow a diet that includes no more than 1500 milligrams of sodium per day.

Comfort meals like pizza, soup, and cold meats generally include high sodium levels. It may be challenging for older adults to reduce consumption because much preparation goes into this type of dietary change. Consider hiring a home care provider who can help you assist your parents with organizing and preparing meals that include less processed food and more fresh ingredients. It will assure you that his nutritional needs are being met while also preventing him from hitting the drive-thru after work. You might enjoy trying out some new recipes together as well!

4. Practice portion control.

Portion control is about taking the right amount of food to get the nutrition you need, but not eating so much that you gain unhealthy weight. If a senior eats too much, senior calorie intake can be higher than the recommended number for age and sex. These extra calories go into storage as fat in the body and lead to obesity.

When we’re hungry, it’s easy to eat more than we need. To avoid overeating, use these methods to help your loved one keep portion sizes in check:

Find out what size each portion should be by looking at labels or checking with a nutritionist or dietitian.
Use measuring cups or a food scale when planning meals.
Fill half a plate with vegetables, one-quarter of it with lean protein (such as fish or chicken), and another quarter with whole grains (such as rice or quinoa)

5. Reduce stress.

Regardless of age, stress is a part of life. Whether it stems from work or personal relationships, many things can add tension to our day-to-day lives. Maintaining healthy levels of stress is vital for seniors, and it’s up to those who care for them to help keep the mind and body relaxed.

Try some of these tips to stay calm:

Find a new hobby. Fun indoor activities for seniors such as carving, painting, or playing an instrument can all be great ways to keep the hands busy and the mind occupied. These activities will allow your loved one to be creative while also taking his focus off other concerns that may have been causing stress in his day-to-day life.
Explore new places. New experiences—from visiting an art museum with friends or taking a road trip across America—can help seniors get through stressful times by offering them something new to look forward to.
Try meditation. Meditation is relaxing and helps people focus on their breathing and de-stress without feeling like they’re just “killing time” until something less nerve-wracking comes up.

6. Monitor blood pressure.

As a caregiver, it’s important to monitor your senior loved one’s blood pressure. You can do this through regular medical checkups and learning how to take blood pressure at home.

High blood pressure puts seniors at risk of heart disease and stroke, which is crucial. It can also lead to other health issues, such as kidney damage or vision loss.

If an older adult has high blood pressure, his doctor will likely prescribe medication. However, many seniors can reduce their blood pressure through lifestyle changes alone. Encouraging your loved ones to exercise regularly is an effective way of lowering their blood pressure levels. Your loved one should be active for 30 minutes on most days of the week. Walking, swimming, water aerobics, and lawn work are suitable activities for seniors who want to keep their hearts healthy.

7. Get adequate sleep.

You should also ensure your parent is getting enough sleep and sticking to a regular sleep schedule. Sleep deprivation can negatively affect health, and it can contribute to heart disease, stroke, high blood pressure, diabetes, and mental health issues.

Good sleep habits often involve creating an environment that promotes healthy sleep. These means:

Keeping the room dark and free of background noises such as the television or radio.
You should limit the use of electronics in the hours leading up to bedtime because the light they emit can interfere with quality rest.
Keep the bedroom cool at night since warm temperatures disrupt sleep.

If an older adult has trouble falling asleep or staying asleep for at least seven hours every night, consult their doctor about possible solutions, including medication or behavioral changes.

8. Stay Hydrated.

It is important for your senior loved one to drink water regularly throughout the day—not just when he feels thirsty. If you notice your senior starting to feel faint or dizzy, it could be a sign of dehydration, which you can treat with fluids.

Most people need 8–12 cups of water per day (2 liters). However, this varies according to weight and activity level: The more active your loved one is, the more they need to stay hydrated.

9. Quit Smoking.

Smoking causes numerous health problems and is a leading cause of preventable death. In addition to the harmful effects smoking has on the lungs, it also causes numerous cardiovascular problems.

Nicotine is a stimulant that constricts your blood vessels and can increase heart rate and blood pressure.
Smoking increases the risk of heart problems and cardiovascular disease by making blood clots more easily and increasing plaque buildup in arteries.
Smoking increases the risk of stroke by causing the hardening of the arteries (atherosclerosis) that supply blood to the brain.

If you or your loved one smokes, quitting is one of the most important ways to improve overall health and prevent future diseases like cancer, respiratory issues, stroke, or heart attack.

Final Thoughts

We hope you enjoyed this article about how to keep your loved one healthy. Just because your loved one is a senior citizen, it doesn’t mean that they stop needing to be active, eat healthily, and stay mentally and socially active. We hope that our nine healthy heart tips were able to help show you how to support your loved ones to keep them happy and healthy! If you have any questions about your loved one, please contact Serenity Senior Care at 973-338-0124. Thanks for reading; we are always thrilled when one of our articles can provide useful information on this topic!

9 Healthy Heart Tips to Keep Your Senior Loved One Fit and Strong