February is Healthy Heart Month
February is Healthy Heart Month, and as such it is the perfect time to focus on what we can do to help keep our hearts strong and healthy for years to come. At Home Instead South Cheshire, we care about the health and well-being of our community, particularly our ageing adults, and that includes heart health. With heart disease being one of the leading causes of illness in older adults, it’s important to take some steps to help prevent heart problems and promote overall wellness.
Here are some simple yet effective tips to help keep your heart in good shape this February and beyond:
What you eat plays a significant role in your heart health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help to reduce the risk of heart disease. Consider including more heart-healthy foods like:
Also, try to limit foods that are high in sodium, have added sugars and are high in trans fats, all of which can contribute to high blood pressure and cholesterol.
2. Stay Active with Regular Exercise
Regular physical activity helps to improve blood circulation, lower blood pressure, and reduce cholesterol levels. For ageing adults, exercises like walking, swimming, or even gentle stretching can help with keeping your heart healthy. The advice is to aim for at least 150 minutes of moderate exercise per week. Always check with your doctor before starting a new exercise routine, especially if you have any underlying health conditions.
3. Monitor Your Blood Pressure
High blood pressure is often called the “silent killer” because it doesn’t always show symptoms but can increase the risk of heart disease and stroke. Regularly checking your blood pressure and working with a doctor to keep it within a healthy range is essential. You can also look at making lifestyle changes such as cutting back on salt, reducing alcohol intake, and maintaining a healthy weight to help control your blood pressure.
4. Get Enough Sleep
Sleep is vital for overall health, including heart health. Poor sleep patterns or not getting enough sleep in general can increase the risk of heart disease. Older adults should aim for 7-9 hours of quality sleep each night. Creating a relaxing bedtime routine and avoiding caffeine in the afternoon can help to promote better sleep.
5. Manage Stress
Chronic stress can increase your risk of developing heart disease, and can raise your blood pressure and affect your overall well-being. Try to find ways to reduce stress, whether that’s through meditation, mindfulness, breathing exercises or hobbies that bring you joy. Even taking short breaks during the day to relax and unwind can have a positive impact on heart health.
6. Don’t Smoke and Limit Alcohol
If you do smoke, trying to quit is one of the best things you can do for your heart. Smoking damages blood vessels and increases the risk of heart disease, and other health issues. If you do drink alcohol, do so in moderation – the advice from the NHS is no more than 14 units a week for men and women on a regular basis.
7. Regular Checkups
Regular checkups with your GP are a great way to stay on top of your heart health. They can help you to manage risk factors such as high blood pressure, high cholesterol, and diabetes. Stay on top of any screenings or tests recommended for your age group, for example cholesterol tests and blood pressure monitoring.
8. Stay Socially Connected
Maintaining strong social ties has been linked to better heart health, particularly for older adults. Engaging with friends, family, or your local community can help to reduce feelings of loneliness and provide emotional support. At Home Instead South Cheshire, we believe in fostering connections that promote both mental and physical well-being.
Heart Health Starts With You
Taking small steps to improve your lifestyle can lead to big changes in your heart health. Whether it’s making healthier food choices, staying active, or managing stress, every action you take can count towards a healthier, happier heart.
At Home Instead South Cheshire, we are here to support you in living a heart-healthy life-style, whether through companionship, assistance with preparing meals or simply helping you to remain active and a part of your local community. Reach out to us to learn how our Care Professionals can help you or your loved one to maintain good heart health throughout the year. Award Winning Home Carers For You | Home Instead
Here’s to a heart-healthy February and beyond!