American Heart Month: What Seniors can do to protect their heart health

Every February, American Heart Month reminds us of a simple truth: heart health is one of the most important parts of healthy aging. Heart disease remains the leading cause of death in the United States, and seniors face the highest risk. But the encouraging news is that small, consistent habits make a meaningful difference, no matter your age.
This guide breaks down practical, senior‑friendly steps that support stronger hearts and healthier lives.

❤️ Why Heart Awareness Matters for Older Adults
As we age, the heart and blood vessels naturally change. Arteries may stiffen, blood pressure can rise, and conditions like diabetes or high cholesterol become more common. These changes increase the risk of:
– Heart attack
– Stroke
– Heart failure
– Irregular heart rhythms
– High blood pressure
But aging alone doesn’t determine heart health. Lifestyle, daily habits, and early detection play a huge role in preventing complications.

🩺 What Seniors Should Be Doing to Maintain Heart Health
1. Stay Active — Even in Small, Gentle Ways
Movement is one of the most powerful tools for heart protection. Seniors don’t need intense workouts; consistency matters more than intensity.
Simple ways to move more:
– Take short walks throughout the day
– Try chair yoga or stretching
– Use light hand weights or resistance bands
– Stand up and move every 30–60 minutes
Aim for 150 minutes of moderate activity per week, but start wherever you are. Even 5–10 minutes at a time adds up.

2. Choose Heart‑Healthy Foods
A balanced diet helps control blood pressure, cholesterol, and weight — all major factors in heart health.
Heart‑healthy choices include:
– Colorful fruits and vegetables
– Whole grains
– Beans, lentils, nuts, and seeds
– Lean proteins like chicken or fish
– Olive oil instead of butter
– Limiting salt, sugar, and fried foods
Many seniors find the Mediterranean diet easy to follow and beneficial for heart and brain health.

3. Monitor Blood Pressure Regularly
High blood pressure is often called the “silent killer” because it rarely causes symptoms. Yet it’s one of the biggest contributors to heart disease and stroke.
Seniors should:
– Check blood pressure at home
– Bring readings to medical appointments
– Use a simple log or notebook
– Follow medication plans consistently
If numbers are creeping up, early action makes a big difference.

4. Keep Up With Screenings and Check‑Ups
Regular medical visits help catch problems early — when they’re most treatable.
Important screenings include:
– Cholesterol levels
– Blood sugar (diabetes screening)
– Kidney function
– Heart rhythm checks
– Weight and BMI
– Medication reviews
Many communities offer free or low‑cost heart screenings during American Heart Month.

5. Understand New Advances in Heart Care
Heart health treatments have evolved dramatically in recent years. Seniors managing chronic conditions may benefit from newer options such as:
– Medications that support heart failure and kidney health
– Treatments that lower cholesterol in new ways
– Weight‑management medications that reduce cardiovascular risk
Discussing these options with a healthcare provider can open doors to better long‑term outcomes.

6. Avoid Smoking and Limit Alcohol
Quitting smoking at any age improves heart health. Alcohol should be consumed in moderation, especially for seniors taking medications or managing chronic conditions.

7. Stay Connected — Social Health Is Heart Health
Loneliness and isolation can increase inflammation, stress, and heart disease risk. Staying socially active supports emotional and physical well‑being.
Helpful ideas:
– Join a walking group
– Attend senior center activities
– Connect with family regularly
– Participate in community wellness events

❤️ Final Thoughts
American Heart Month is a reminder — not a warning. Seniors have tremendous power to improve their heart health through small, sustainable habits. Whether it’s walking a little more, eating a bit better, or staying on top of screenings, every step counts.