By Latha Raja Shankar, M.D., Chief Medical Officer and VP of Health Care Delivery at Blue Cross and Blue Shield of New Mexico
February is American Heart Month, a great time to raise awareness of the risks associated with heart disease as well as the preventive measures that can keep your heart healthy as you age.
This month is especially significant for seniors who may face unique challenges in maintaining cardiovascular wellness. According to the Centers for Disease Control and Prevention, heart disease remains the leading cause of death for adults 65 and older. In fact, about one in four seniors have some form of heart disease, a staggering statistic that highlights the importance of this month.
The heart is a vital organ that requires our attention and proactive measures to preserve its health. So, what can you do to keep your heart healthy? Here are some actionable tips to promote cardiovascular wellness:
- Embrace a heart-healthy diet. Nutrition plays a crucial role in heart health. Focus on consuming a diet rich in fruits, vegetables, whole grains and lean proteins. Try to limit saturated fats and avoid trans fats, which can raise cholesterol levels and increase the risk of heart disease.
- Stay active. Regular physical activity is key to maintaining heart health. Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, swimming, or cycling. Incorporating strength training exercises twice a week can also bolster overall cardiovascular health. Always consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health conditions.
- Monitor blood pressure and cholesterol levels. Regular check-ups with health care providers are vital to keep track of blood pressure and cholesterol levels. Many seniors are unaware that they have elevated readings, which can lead to severe complications if left untreated. Your doctor may recommend lifestyle changes or medication to manage these levels effectively.
- Manage stress. Chronic stress can lead to high blood pressure and heart disease. Finding ways to manage stress through relaxation techniques like yoga, meditation or deep-breathing exercises can be beneficial. Social connections are also important; engaging with friends and family can serve as a great outlet for stress relief.
- Quit smoking and limit alcohol. Smoking is a significant risk factor for heart disease, and quitting can substantially improve heart health, regardless of age. Similarly, if you drink alcohol, do so in moderation—up to one drink per day for women and two for men. These changes can make a significant impact on your heart’s well-being.
- Get enough sleep. Quality sleep is often underestimated but is crucial for heart health. Aim for 7-9 hours of sleep each night. Poor sleep patterns can contribute to obesity and high blood pressure, both of which increase the risk of heart disease.
By making informed lifestyle choices and staying proactive about health, you can significantly reduce the risk of heart disease. Let American Heart Month be a reminder to check in on your heart health and take steps toward a healthier, longer life. Learn more about healthy living at connect.bcbsnm.com.
If you have a health question you would like to be considered in Ask a Health Care Professional, please email [email protected]. BCBSNM will select questions that may appear. Questions will not be personally answered. The opinions expressed in this column are solely those of the author and not necessarily those of BCBSNM. This column is not intended to be a substitute for professional medical care.
