This February, during American Heart Month, we’re raising awareness about heart health for seniors. Because heart disease remains a leading health concern in the United States, understanding how to support your cardiovascular system is key to your wellness journey.
The good news is that you can take actionable steps today to support your heart and build sustainable routines that enhance your quality of life. Although you should always consult your physician for questions about your personal healthcare, there are many ways to embrace a heart-healthy approach to daily life.
In this guide, we'll discuss:
- The Risk of Poor Heart Health for Seniors
- Heart Health Tips for Seniors: Physical Wellness
- Heart Health Tips for Seniors: Diet & Nutrition
- Heart Health Tips for Seniors: Daily Habits
- Heart Health Tips for Seniors: Medication Management
- Symptoms of Heart Disease
The Risk of Poor Heart Health for Seniors
As we grow older, prioritizing heart health becomes even more important. Natural changes over time, such as the heart working harder due to stiffening arteries or thickened heart walls, can increase the risk of heart disease.
A healthy heart pumps oxygen and essential nutrients throughout the body. However, a lack of movement or poor nutrition can gradually weaken the heart’s function.
Here are some of the leading risks:
- Weakened heart function: Factors such as a lack of physical activity or poor nutrition can compromise the heart’s ability to pump oxygen and essential nutrients throughout the body.
- Arteriosclerosis: This involves the hardening or stiffening of the arteries, a common change that occurs as we age.
- High blood pressure: Often a result of stiffening arteries, high blood pressure becomes increasingly common for older adults and requires consistent management.
- Reduced heart rate response: Over time, the heart may not beat as fast during physical activity or times of stress as it once did.
- Increased vulnerability to disease: Natural changes in the blood vessels, when combined with poor heart habits, can increase the risk of developing cardiovascular complications.
By staying informed and choosing a supportive environment, you can take control of these risks and focus on maintaining your independence.
Heart Health Tips for Seniors: Physical Wellness
Staying physically active plays a powerful role in helping older adults feel their best each day — from boosting energy to supporting heart health. Even small, consistent habits can add up to meaningful benefits, including:
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Prioritizing regular activity: Aiming for about 150 minutes of moderate movement each week, such as brisk walks, can make a world of difference.
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Managing vital numbers: Simple daily movement helps keep your blood pressure, cholesterol, and blood sugar in a healthy range.
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Watching your weight: Staying mobile is a natural way to reduce excess weight, which helps take unnecessary pressure off your heart.
Whether you’re a part of our independent living or assisted living communities, you’ll have access to on-site fitness centers with classes led by certified instructors who understand the unique needs of older adults. Tailored experiences—from exploring our beautiful walking trails to joining a specialized exercise class—are designed to help you move with greater independence and ease.
How Cedarhurst Supports Physical Wellness in Older Adults
Physical wellness is one of the 7 Dimensions of Wellness at Cedarhurst Senior Living. To help you stay active, our communities offer at least six daily opportunities to engage with different areas of your health. For your cardiovascular wellness, we help you focus on:
At many of our communities, you’ll have access to on-site fitness centers with classes led by certified instructors who understand the unique needs of older adults. Tailored experiences—from exploring our beautiful walking paths to joining a specialized exercise class—are designed to help you move with greater independence and ease.
Heart Health Tips for Seniors: Diet & Nutrition
A balanced approach to nutrition empowers you to manage blood pressure and energy levels while still savoring every bite.
To support heart health in seniors, a few simple adjustments to your daily meals can make a big impact:
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Choose fresh and lean: Focus on a variety of fruits, vegetables, and whole grains. Opt for lean proteins, such as fish or poultry, to keep your heart strong.
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Be mindful of sodium and sugar: Aim to limit added sugars and processed foods. Keeping your sodium intake between 1,500-2,300 mg per day is a helpful way to support healthy blood pressure.
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Stay hydrated: Water is essential for circulation. For those aged 51 and older, a good goal is approximately nine cups of water a day for women and 13 cups for men.
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Consider the DASH plan: Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced way of eating that focuses on heart-healthy choices.
How Cedarhurst Supports the Dietary and Nutritional Needs of Older Adults
Crafted by Cedarhurst®
At Cedarhurst, we believe that choosing foods that support your heart should be an enjoyable and flavorful experience. Our dining program, Crafted by Cedarhurst®, is designed to make healthy choices easy and delicious. We offer chef-prepared, on-site meals that suit your unique tastes and dietary needs, including heart-healthy and diabetic-friendly menu choices.
"We believe that a heart-healthy diet doesn't have to mean sacrificing the flavors you love," says Chef Christian Gullet. "At Cedarhurst, we focus on fresh ingredients and regional specials that make every meal a highlight of the day."
Heart-Healthy Recipes for Older Adults
Ready to try a few of our favorites? We put together a selection of recipes developed by Chef Christian Gullet, inspired by the Crafted by Cedarhurst® menu:
- Rise and shine breakfast omelet: A protein-packed start to your morning
- Tomato bisque: A comforting, heart-friendly classic
- Honey dijon garlic salmon: A flavorful, lean protein dish rich in omega-3s
Heart Health Tips for Seniors: Daily Habits
Beyond diet and exercise, making small changes to your daily habits can have ripple effects on your overall energy levels and physical health, including heart health.
To support your heart, consider these daily shifts:
- Adopt a smoke-free life: Quitting smoking is one of the most impactful steps you can take for your cardiovascular system. Research shows that quitting even after age 65 can lead to a longer, healthier life.
- Prioritize restful sleep: Aiming for 7-8 hours of sleep each night supports your heart's recovery. Irregular sleep patterns are linked to a higher risk of hardened arteries, heart attacks, and strokes. Additionally, consistent rest is a key part of physical wellness because it helps reduce the risk of falls.
- Create space for relaxation: Managing stress through meditation, a favorite hobby, or simple relaxation techniques keeps your heart rate steady and your mind clear.
- Be mindful of alcohol consumption: Choosing to moderate or avoid alcohol consumption can lead to better health outcomes. Excessive consumption is often associated with increased risks for cardiovascular disease in older adults.
How Cedarhurst Fosters Heart-Healthy Daily Habits for Older Adults
At Cedarhurst, our Living TRUE philosophy ensures that every resident is supported in making these healthy choices. We host daily events and programs tailored to your unique history and preferences, making it easier to find relaxation and joy in your current residence. Whether it’s a quiet meditation session or a social gathering centered around a favorite hobby, these opportunities to engage are designed to help you live life to the fullest.
Heart Health Tips for Seniors: Medication Management
Staying on track with your health regimen includes managing your medication.
To maintain a healthy rhythm, it’s helpful to:
- Monitor your numbers: Schedule routine checkups to keep an eye on your blood pressure, cholesterol, and blood sugar (i.e., glucose) levels.
- Collaborate with your doctor: Work closely with your physician to manage conditions such as diabetes, hypertension, or high cholesterol.
- Follow your prescriptions: Always take your medications exactly as directed by your healthcare provider to ensure they are working effectively for your heart.
How Cedarhurst Supports Medication Management for Residents
Cedarhurst communities offer medication management to help ensure you stay on track with your doctor’s orders. Many medical professionals refer older adults to Cedarhurst because they trust our team to provide the personalized care and supportive environment required to maintain cardiovascular health.
Symptoms of Heart Disease
Take control of your heart health today. Because the early signs of heart disease are often subtle, they can be easy to overlook.
Although symptoms can vary, it’s important to be aware of the following indicators:
- Chest discomfort: May include pain or pressure, especially while engaging in physical activity
- Breathing and energy changes: Feeling unusually tired or experiencing shortness of breath during your daily routines
- Physical sensations: Headaches, feeling lightheaded, dizzy, or confused, as well as persistent pain, tingling, or numbness
- Swelling: Noticing puffiness or swelling in the neck, stomach, legs, ankles, or feet
- General illness: Nausea, vomiting, or suddenly finding it difficult to perform your normal activities
If you’re experiencing any of these symptoms or have specific questions or concerns related to your heart health, please get in touch with your doctor as soon as possible.
Where will you begin your wellness journey? At Cedarhurst, we believe it starts with the power of connection. Discovering a sense of community through shared activities and meaningful experiences provides the support you need to live life to the fullest.
Explore senior health and wellness resources to get started.
