Did you know that the month of February is National Heart Month? Heart disease awareness month is a great opportunity to share some heart-healthy recommendations for seniors with your friends and family.

Heart disease is the leading cause of death in the United States. It is responsible for more deaths than all other types of cancer combined. A heart attack, a stroke, or the development of coronary heart disease are more likely to occur in seniors over the age of 65 than in younger persons. In the United States, an estimated 85.6 million persons suffer from one or more kinds of coronary heart disease, with 43.7 million of these being over the age of 60. Additionally, these disorders are a significant contributor to disability, reduced activity, and a poor quality of life in older adults.

The good news is that heart disease may be avoided in the vast majority of instances by adopting a healthy lifestyle. If you're 65 or older, you should consider taking the following precautions to maintain your heart healthy as you get older.

1. Consume foods that are heart-healthy.

Colorful fruits and vegetables are excellent for your heart since they are low in calories and abundant in vitamins, minerals, and fiber. These nutritional powerhouses should be consumed in at least five servings per day by seniors. Read all nutrition labels carefully, and keep saturated and trans fats, as well as added sugars, to a minimum. Purchase a large quantity of nuts and high-fiber meals. Avoid high-fat dairy and meat products, and keep your alcohol consumption to a minimum. Never skip a meal, especially morning.

2. Give up smoking.

Cigarette smoking is the largest avoidable cause of death in the United States. It can also increase your chance of developing heart disease or having a heart attack, as well as exacerbate any current heart disease risks. Tobacco use harms artery walls, but quitting—even later in life—can reduce your risk of heart disease, stroke, and cancer in the long run. If you're having trouble quitting, talk to your doctor about the services that are available to you. You can also try attending a local support group.

3. Continue to be physically active.

A regular physical exercise program can assist you in losing extra body weight, improving physical fitness and overall health, and lowering your risk for a variety of illnesses, including heart disease risk factors such as elevated cholesterol and elevated blood pressure. Consider activities such as brisk walking, dancing, or gardening—anything that gets you up and moving rather than sitting for long periods of time every day. Always consult with your doctor before beginning a new fitness regimen, especially if you have physical limitations or are using certain drugs, such as birth control pills.

4. Keep a healthy weight by exercising regularly.

The greater the amount of body fat you have, the greater the likelihood that you may acquire heart disease, high blood pressure, diabetes, breathing problems, and some forms of cancer. Losing weight, on the other hand, can assist to reduce several of these levels while also improving your general health. For most individuals, a healthy body weight is defined as having a body mass index (BMI) between 18.5 and 24.9. Consult with your doctor to determine the appropriate BMI for you. Adopting a heart-healthy diet and engaging in regular physical activity will assist you in attaining and maintaining a healthy weight. Consider using some of these extra suggestions to improve your general health and well-being.

5. Maintain tight control over your diabetes, high blood pressure, and/or high cholesterol levels.

In addition to high blood pressure, which is associated with stiffness of the big arteries that develops with age, high blood cholesterol, which can lead to plaque formation in your arteries, are two of the most significant risk factors for heart disease. If these figures are excessive, work with your physicians to bring them down.

6. Reduce the amount of unneeded stress in your life.

Higher amounts of stress, according to research, can precipitate a heart attack or angina. High blood pressure and other heart disease risk factors can be exacerbated by stress, as can other health problems. Chronic stress may have a negative impact on your memory, learning, immune system, anxiety, and depression, especially as you become older, as well as your overall health. If you're feeling anxious, especially if you're caring for a loved one, talk to someone you trust about your worries. You might also talk to your primary care physician or a certified therapist about your worries. Consume a nutritious diet and engage in regular physical activity, including relaxing techniques such as yoga, tai chi, or meditation. Try some of these suggestions as well.

7. Recognize the signs and symptoms of heart disease and seek medical assistance as soon as possible.

Early heart disease is difficult to detect, which is why it's critical to have frequent check-ups with your primary care physician to avoid complications. If you encounter any of the following common symptoms, you should consult your doctor:

Sensations of discomfort, numbness, or tingling
Inability to breathe properly or shortness of breath
Pain in the chest while participating in physical activities
Lightheadedness, dizziness, or disorientation are all possible symptoms.
Headaches
Sweating cold sweats
Nausea/vomiting
Feelings of exhaustion or tiredness
Ankles, feet, legs, stomach, and/or neck swelling are all possible symptoms.
workout or be physically active as much as they used to be
Having difficulties with everyday tasks

8. Recognize your own personal risk for heart disease.

Your risk is influenced by a variety of variables, some of which are controllable (such as physical activity and good nutrition) and others which are not (age, sex, and family history of heart disease). If you have high blood pressure or high cholesterol, are overweight or obese, have prediabetes or diabetes, or smoke, your risk of developing heart disease may be increased. Women are more likely than males to develop heart disease later in life, yet it remains the leading cause of death among women.

Preeclampsia, which occurs throughout pregnancy, might further increase your risk. Consultation with your doctor is a critical step in establishing your level of risk. The importance of thorough examinations and risk assessments cannot be overstated. Your doctor can also assist you in setting and achieving heart-healthy objectives. At your yearly checkups, inquire about your heart disease risk and discuss preventative and treatment options with your doctor.

9. Make sure you get enough sleep.

Sleep is essential for maintaining excellent health and well-being. Despite the fact that sleep is critical for supporting optimal brain function and maintaining general good health, only a minority of Americans obtain the necessary amount of sleep each night. Over time, not getting enough sleep might increase your chances of developing heart disease, obesity, high blood pressure, diabetes, and stroke, among other health problems. In order to enhance your sleep patterns, you should avoid nicotine and coffee, go to bed and wake up at the same time every day, and keep your bedroom calm and cold while still remaining dark. If you're still having trouble falling asleep at night, have a look at these suggestions.