We present several heart tips you can use use to keep your heart in top shape as you enter your senior years.
It’s important for you to know because right now heart disease and stroke are the leading causes of death and disability in the 50 + age group. Heart disease becomes a serious issue for men starting at age 50 and for women at age 60. The good news is, even if you have a family history of heart disease, making lifestyle changes can protect you.
Heart Tips: Eat Less Red Meat
Yes, cut down and substitute it with chicken and fish.
Studies show that high consumption of red meat is associated with increased levels of TMAO, a chemical linked to heart disease. Also, increase your protein intake with beans and fish.
Heart Tips: Avoid And Reduce Stress
Easier said than done, right? But you need to get a handle on it.
In one study, brain scans showed that people suffering from high stress levels were more likely to develop heart disease.
Add Dairy Products To Your Diet
Yes. A recent study has shown that consuming full-fat dairy products can lead to a longer life. In a 2018 study,those who ate two or more daily servings of whole-fat dairy had a 22 percent lower risk of heart disease. In addition, 34 percent had a lower risk of stroke.
Heart Tips: Daily Exercise Is Important
Daily exercise can strengthen your heart. And, it does not have to be a long-lasting strenuous session. As little 20-30 minutes of moderate to brisk walking will be enormously beneficial.
Even better, get a friend or friends to join you. Socializing while you exercise will be fun and remove any feelings of boredom.
Heart Tips: What About A Daily Aspirin?
The American College of Cardiology recommends that healthy people ages 40 to 70 with a high heart attack risk (and low risk for bleeding) take one aspirin daily. The same advice goes for diabetics with moderate and high risk. For those at lower risk, it’s not so clear-cut. New research looked at more than 12,000 people and found little difference between those who took a daily aspirin and those who took a placebo.
Go Easy On The Salt
If you eat a lot of packaged foods, then try to cut back. Too much salt is not good.
For example, the average person consumes 3,400 milligrams of sodium daily. This is more than twice the amount (1,500 mg) the American Heart Association says is ideal.
Seventy percent of your salt intake comes from processed foods. For example; bread, cold cuts and cheese are all among the top sources of sodium.
Protect your heart by eating more more fruits and vegetables to increase your potassium intake. Potassium helps to lower blood pressure and reduce your risk of cardiovascular disease.