How to Lower Cardiovascular Age and Maintain a Healthy Heart as You Grow Older

As you age, maintaining cardiovascular health becomes more critical. It can help ensure a healthy, long life free of cardiovascular disease. But how do you know where to begin? When should you start? To the latter question, you should start now. Regardless of age, everyone should be attentive and aware of their cardiovascular health, so when asking yourself when to start, the answer is always now.

Read on to learn how to stave off cardiovascular disease and maintain a healthy heart well into your 40s, 50s, 60s, and beyond. It’s never too late to make lifestyle changes that will positively impact your quality of life and overall well-being.

How to Keep Your Heart Healthy in Old Age

Nurturing heart health is all about nourishing your body and eating a nutritious, wholesome diet to maintain good cardiovascular health as you age. The food you put in your body matters, especially as you get older and your body composition changes, typically becoming prone to storing more fat cells instead of lean muscle mass.

Fruits and Vegetables

Fill half your plate with fruit and fresh vegetables at every meal. Fresh produce is nutrient-rich in essential vitamins, antioxidants, and fiber, reducing the risk of cardiovascular disease, lowering blood pressure, and regulating blood sugar.

Whole Grains

Whole grains, such as whole wheat bread and oats, are loaded with fiber, encouraging digestive health and stabilizing cholesterol levels. Carbs are often touted as “bad,” but grains are good for your health in moderation.

Reduce Intake of Junk Food and Sugar

Steer clear of junk. Can’t stay away from sugar? Reward yourself in small doses, like a small square of dark chocolate after dinner or your favorite dessert once a week.

Increase Intake of Essential Vitamins and Minerals

Get calcium, vitamin D, and essential fatty acids from healthy fats and low-fat dairy products. Low-fat milk, low-fat cheese, olive oil, avocados, and nuts will reduce bad cholesterol (LDL), increase good cholesterol (HDL), and fend off cardiovascular disease.

Drink Water

Drink plenty of water throughout the day. Your interior organs rely on hydration for support to maintain proper function. Stay hydrated with AT LEAST 8 glasses of water per day (8 ounces per glass).

How to Improve Cardiovascular Age

Your heart is a muscle, meaning you must work to keep it strong. Exercise builds the strength in your heart and other internal organs, making them stronger and capable of pumping more blood and oxygen, keeping you alive and vital. Plus, the release of endorphins during exercise will make you feel good, motivated, and inspired to keep going, improving your fitness goals and developing a desire to want to live for as long as you can.

Exercise and Cardiovascular Health

Did you know that you can do exercise that you love and significantly improve cardiovascular health? For instance, you could dance around your living room to your favorite music, working up a sweat and increasing your heart rate. You could do kickboxing, go for a swim, or walk your dog for one mile—it all counts.

Misconceptions About How Much Exercise It Takes to Improve Your Heart Health

You don’t have to put a hardcore athlete or bodybuilder for exercise to make a difference in your life. The minutes you put into building your cardiovascular health accumulate, reducing risks of cardiovascular disease and other heart-related illnesses.

How Do You Maintain Cardiovascular Health?

You can do various things to maintain cardiovascular health, like eating a nutritious diet and exercising regularly. However, you can also:

Develop Healthy Hobbies

Develop hobbies, find things you love to do, and enjoy life as much as possible. Having fun reduces stress and strain on your heart, limiting your risk of cardiovascular disease.

Eliminate Unhealthy Habits

Eliminate smoking, excessive drinking, and overeating junk food. These toxic behaviors can harm your body. While it’s acceptable to occasionally enjoy a slice of chocolate cake or a margarita, it’s essential to moderate sugar-laden treats and alcohol. As for smoking, that is one bad habit best left behind for good.

Get Enough Sleep

It might seem impossible to sleep through the night, but 7 to 9 hours of uninterrupted sleep is essential to healing and rejuvenating your mind and body. Establish a sleep routine that relaxes you, such as indulging in a hot shower, climbing into bed between clean sheets, and meditating with deep breaths until you doze off.

Five Lifestyle Interventions to Highlight to Prevent Cardiovascular Disease

1. Establish an intense exercise routine combining aerobic exercise and strength training two to three times weekly.
2. Eat wholesome, nutritious foods, filling your plate with mostly fruits, vegetables, lean meats, and whole grains.
3. Maintain a healthy weight to fend off cardiovascular disease and other illnesses that could be exacerbated by unhealthy fat gain.
4. Quit smoking, drinking, and overeating junk food. These are toxic behaviors that poison your body, leading to a downgrade in cardiovascular health.
5. Manage stress with meditative practices and hobbies you enjoy with friends and loved ones.

In Conclusion

The abovementioned practices are essential to stave off cardiovascular disease and improve heart health. However, you should also maintain a healthy schedule for professional healthcare. Visit your doctor annually to ensure your heart and overall health are top-notch.