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Last week we took a look at Heart Health and Navigating Heart DIsease in the Elderly. Just click that link to review. This week we examine how exercise and nutrition set the stage for a healthy heart.
Your heart is like the engine of a car; it keeps everything running smoothly. But just like an engine needs the right kind of fuel and maintenance, so does your heart. This means eating healthy foods and staying active. A lot of people have heart problems because of not eating well and not moving enough. We're here to show you how you can help your parents, and even yourself, keep a strong and healthy heart by making good choices in what you eat and how you exercise.
Changing what we eat and how much we move can sound hard, especially with all the different advice out there. But it's really about making small changes that add up. We'll walk you through simple steps to make eating right and exercising a normal part of life. This isn't just about avoiding bad stuff; it's about giving your body what it needs to keep your heart beating strong.
Eating foods that are good for your heart is one of the best ways to look after it. Think about eating more real food. Things that grow and are not processed like: fruits, veggies, nuts, meat and fish. These foods help keep your heart happy because they have lots of nutrients and don't have the processed grain and other food products that increase calories without supporting your health.
But it's not just about adding good foods. It's also important to eat less of the stuff that's not so good for you. Try to stay away from foods that are high in salt, like chips and fast food, because too much salt can raise your blood pressure. Foods with a lot of sugar can also cause problems for your heart. If you're not sure what to eat at meal time, think about making a plan for the week that includes lots of heart-healthy foods and fewer of the ones that aren't so good. Know what to buy, prepare and cook ahead of time reduces the impulse to choose the most convenient option which is often the least nutritious choice.
Moving your body is another important way to take care of your heart. Exercise makes your heart stronger and helps your blood move around your body the way it should. It can also help you keep a healthy weight, which is really good for your heart. Adults should try to be active for at least 150 minutes every week. This might sound like a lot, but you can break it down into smaller parts, like 30 minutes a day for 5 days.
You don't have to run marathons to get your heart in shape. There are lots of ways to get moving that can fit into your life. Walking fast, dancing, swimming, and biking are all good choices. The key is to find something you enjoy so you'll want to keep doing it. It's also okay to start slow and do more as you get stronger. And remember, it's never too late to start. Even a little bit of exercise is better than none.
Drinking enough water is a big part of keeping your heart healthy. When you're well-hydrated, your heart doesn't have to work as hard to pump blood. Most people need about 8 glasses of water a day, but you might need more if it's really hot or if you're exercising a lot. If you're not a big fan of plain water, try adding a slice of lemon or lime to make it tastier. I like seltzer water mixed with a little kombucha for additional flavor.
Not all drinks are good for your heart, though. Try to drink less soda, juice with a lot of sugar, and energy drinks. These can have a lot of calories and little to no nutrients, which isn't great for your heart. If you're looking for something besides water, try unsweetened tea or milk. These can be good choices that still help you stay hydrated without a lot of extra sugar.
It's a good idea to keep an eye on how your heart is doing. You can do this by checking things like your blood pressure and cholesterol levels. If you're making changes to how you eat and how much you exercise, these numbers can tell you if it's working. You may not see the results right away in blood work or on the scale, but with consistent improvements you can see big changes over a longer time frame. It's also okay to adjust your plan as you go and see what works best for you.
If you're not sure if your changes are making a difference, or if you need help figuring out what to do, find someone who is your age or older and quite healthy. Ask if they can give you advice based what works for them. People love to talk about themselves so don’t be afraid to ask. Remember, the goal is to make your heart as strong as it can be. This means finding the right mix of foods, drinks, and exercise that works for you and your lifestyle. It might take some time to find what's best, but it's worth it to keep your heart healthy.
Taking care of your heart by eating right and staying active is one of the best things you can do for yourself and your loved ones. It doesn't have to be complicated or hard. Small changes can make a big difference. Remember to drink plenty of water, move your body every day, and eat foods that are good for your heart.
Your heart is the center of everything your body does. By taking steps to keep it healthy, you're helping ensure you and your loved ones can enjoy life to the fullest. Start today and make heart health a part of your everyday routine. Your heart will thank you for it.
That's all for today.
Take care, keep mom safe at home and have a great day!
Winn
I am a Doctor of Physical Therapy and have been working with the 70+ age group for over a decade. I will share my knowledge and experience to give you ideas to care for your aging parents. Read more >>