While all the organs in the body are essential for its functioning and well-being, the one that is usually viewed as being most vital is the heart. The heart starts beating from the time the fetus is in the womb and continues to do so until death occurs. On average, the heart beats 100,000 times each day, 35 million times each year and 2 billion times in 70 years. Any disruption to this regular beating can have severe and life-threatening consequences. Like every part of the human body, the heart is also subject to wear as the body ages. This causes changes in its functional abilities and structure.
- As you age, your heart cannot beat as fast during times of stress as it used to, so exertion may cause a feeling of pressure in the chest and breathlessness.
- The walls of the heart thicken, so the amount of blood a chamber can hold will decrease, making it more difficult to pump blood through the body.
- The valves that control blood flow between the chambers will become stiffer which again affects the circulation of blood through the body.
These are a few of the normal changes that occur to the heart, along with the rest of the body, as age increases. While the changes are inevitable, there is much that you can do to keep your heart as healthy as possible as you age.
Ways to Keep an Aging Heart Healthy
Advancing years do not mean that your activities and life have to degrade. With the right care, your heart can continue to function well no matter how old you are. Your doctor will tell you about any specific actions or precautions you must take, but the below-mentioned basics of good heart health for seniors apply to everyone
- Stay Active: A minimum of 150 minutes of physical activity a week should be your target. Studies show that in addition to walking and other normal activities, aerobic exercises and resistance (strength) training are beneficial to heart health. Whatever form of activity you choose, the key is to keep moving for a reasonable amount of time each day.
- Watch Your Diet: As we age, our digestive system is less able to effectively digest some of the foods we ate regularly earlier. If you find that certain foods give you indigestion, avoid eating them not just because digestive issues place added strain on the heart but also because your body may be telling you that they are not good for you. As we age, salt sensitivity can cause high blood pressure and unhealthy water retention. Talk to your doctor if you are doubtful about what you should avoid. Besides knowing what foods to avoid, you must know what is good for you and your heart. Eat lots of fruits, vegetables, lean proteins and high-fiber foods like those made with whole grains. Choose foods that have low saturated fat content, added sugars and salt. If possible try to have 4 or 5 smaller meals a day, instead of 3 large ones – it makes what you consume easier to digest and places less strain on the metabolism.
- Control Your Weight: Everyone, at every age, has an ideal body weight. This is the weight that keeps your body in the best condition, maximizes your resistance to disease and injury, and minimizes the load on your heart. Talk to your doctor about what your weight should be and maintain it. Diet, portion control and regular exercise are the best ways to control weight. If you are overweight, avoid fad or “crash” diets. They place an unhealthy strain on the body and the heart. Slow and controlled weight reduction is the way to shed excess fat and keep it off.
- Stop Tobacco Use: If you smoke or use tobacco in other forms, stop immediately. Smoking and tobacco consumption are proven to be major causes of coronary disease. When you stop smoking, your risk of cardiac disease, stroke and cancer starts to reduce.
- Control Alcohol Consumption: Do not believe all the talk about alcohol being good for the heart. As we age, alcohol consumption can exacerbate existing health problems and also result in dangerous interactions with the medications you are taking. Talk to your doctor about how much alcohol, and in what forms, you can safely consume.
Also Read: How Good Sleep Can Keep Your Heart Healthy
- Manage Stress: Stress, tension and anxiety all place a strain on the heart. Learn to relax and avoid tension. Yoga, meditation and exercises are proven to be effective in helping the mind and body relax. Talking to friends or healthcare professionals about what is worrying you can help manage stress.
- Get Enough Sleep: Modern lifestyles often do not allow enough time for adequate sleep. Sleep is when the heart and the rest of the body relax and recuperate, and if you are not getting enough of it, your heart is under increased stress. If you have difficulty sleeping or suffer from insomnia, talk to your doctor about the problem – he will be able to prescribe ways to improve your sleep.
- Listen to Your Body: Good heart health requires that you listen to your body. Unusual exhaustion, sudden digestive problems, inability to sleep, bouts of depression and so on are all indicators of health problems that could impact the working of the heart. While being a hypochondriac is not good, ignoring what your body is telling you is worse. When in doubt, consult a doctor.
- Regular health checkups that include cardiac health are essential at any age but especially as you begin to age. Heart problems can occur at almost any stage of life and there is today an increasing trend towards heart health issues appearing at younger ages. The earlier these potential problems are spotted and treatment begun, the better the possibilities of recovery. If your regular medical checkup shows a potential heart problem or if you have been diagnosed with a cardiac condition, it is vital to go to the best cardiologists for detailed diagnosis and treatment. The right place for this is a multispecialty hospital – you can not only consult the best cardiac doctors and surgeons here, but this is where the most advanced treatment options will also be available. And since cardiac problems can affect other parts of the body, being treated at a hospital where an array of medical specializations are available under one roof means that the best possible care and treatment will be provided.
There are many things in life where vigilance may be relaxed. Your heart is not one of them.
Frequently Asked Questions
Why is heart health important as we age?
As we get older, the heart undergoes natural changes that can impact blood flow and increase the risk of heart disease, making heart care essential.
What kind of exercise is good for heart health after 50?
Moderate aerobic exercise and strength training for at least 150 minutes a week helps keep the heart strong and healthy.
How does diet affect heart health in older adults?
A diet rich in fruits, vegetables, lean proteins, and whole grains supports heart function and helps manage blood pressure and cholesterol.
Can stress really affect the heart?
Yes. Chronic stress increases heart rate and blood pressure, which can strain your heart over time.
How much sleep should seniors get for good heart health?
Aim for 7–9 hours of quality sleep each night. Poor sleep is linked to increased heart disease risk.
When should I see a doctor about my heart?
If you experience unusual fatigue, chest pressure, shortness of breath, or irregular heartbeats, consult your doctor immediately.