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6 Ways to Show Your Heart Some Love

February is National Heart Health Month, a time to raise awareness about the importance of cardiovascular health and take steps toward a stronger heart. Maintaining heart health is essential for seniors to stay active, independent, and enjoy a high quality of life. Small, consistent habits can make a significant difference in protecting your heart and overall well-being.

Here are six simple, effective strategies to help keep your heart strong:

1. Move More, Sit Less

Regular physical activity is one of the best ways to keep your heart healthy. Exercise strengthens the heart, improves circulation, and helps maintain a healthy weight.

  • 150 minutes of moderate exercise per week, such as brisk walking, swimming, or biking is recommended by the American Heart Association.
  • If mobility is a challenge, try chair exercises, stretching, or light yoga to keep blood flowing.
  • Avoid sitting for prolonged periods—get up and move every 30-60 minutes to improve circulation.

2. Eat a Heart-Healthy Diet

What you eat plays a huge role in your heart health. The National Institute on Aging recommends you eat nutrient-rich, whole foods while avoiding processed and high-sodium options.

Best foods for your heart:

  • Fruits & Vegetables – Loaded with vitamins and antioxidants.
  • Whole Grains – Oatmeal, quinoa, and brown rice help lower cholesterol.
  • Lean Proteins – Fish (especially salmon), poultry, beans, and nuts.
  • Healthy Fats – Avocados, olive oil, and nuts support heart function.

Foods to limit:

  • Sugary drinks and snacks.
  • Fried and processed foods high in trans fats.
  • Excess salt can raise blood pressure.

3. Maintain Healthy Weight

Carrying extra weight puts stress on the heart and increases the risk of high blood pressure, diabetes, and high cholesterol. Even losing just 5-10% of your body weight can significantly improve heart health.

  • Track what you eat and choose portion-controlled meals.
  • Combine healthy eating with daily movement to manage weight.
  • Stay hydrated—drink at least 6-8 glasses of water per day.

4. Monitor Blood Pressure and Cholesterol Levels

High blood pressure (hypertension) and high cholesterol can increase the risk of heart disease and stroke. Regular check-ups help you stay on top of your numbers.

  • Check blood pressure regularly at home or at your doctor’s office.
  • Ask your doctor about cholesterol screenings and heart health tests.
  • Reduce sodium and unhealthy fats in your diet to maintain healthy cholesterol levels.

5. Manage Stress

Stress and loneliness can negatively impact heart health. Engaging in relaxing activities and social connections can lower blood pressure and reduce stress-related heart risks.

  • Try meditation, deep breathing, or gentle yoga.
  • Stay connected with family, friends, or community groups.
  • Engage in hobbies like gardening, painting, or reading to promote mental well-being.

6. Get Quality Sleep

Poor sleep can lead to high blood pressure, heart disease, and obesity. Seniors should aim for 7-9 hours of sleep each night.

  • Establish a relaxing bedtime routine.
  • Keep your bedroom cool, dark, and quiet.
  • Avoid caffeine or heavy meals before bed.

February is the perfect time to prioritize your heart. Small changes lead to big results! Whether it is moving more, eating healthier, or managing stress, taking steps to improve heart health now can help you enjoy a longer, healthier life.

Please consult with your healthcare provider before making any significant lifestyle changes.

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