Practical Steps Toward a Healthier Heart: A Simple Guide for Adults 65+
Taking care of your heart doesn’t require a major life overhaul.
In fact, small daily actions — like moving more, eating smarter, and managing stress — can make a meaningful difference over time.
This guide focuses on practical steps you can begin right away.
Remember: Always consult with your healthcare provider before making significant lifestyle or dietary changes.
❤️ Know Your Heart Health Numbers
Understanding your health status helps guide good decisions.
Talk with your healthcare provider about:
- Blood pressure
- Cholesterol
- Blood sugar
- Weight or waist size
Regular checkups help detect problems early — sometimes even before symptoms appear.
🚶 Move Your Body Daily
Your heart is a muscle — and movement helps keep it strong.
Try:
✔ Walking
✔ Stretching
✔ Light strength exercises
✔ Taking the stairs
✔ Marching in place during TV time
Even small increases in activity — like walking an extra 15 minutes — can support heart health.
🥗 Make Heart-Healthy Food Choices
Focus on foods that nourish your body.
Aim to:
✔ Eat more fruits and vegetables
✔ Choose whole grains
✔ Include lean protein
✔ Use healthy fats
Dietary patterns such as those rich in fruits, vegetables, whole grains, and healthy dairy (like DASH-style eating) can help improve blood pressure and cholesterol levels.
Try simple swaps:
- Fruit instead of sweets
- Herbs instead of salt
- Grilled instead of fried
🧂 Reduce Sodium
Too much salt can raise blood pressure.
Try:
✔ Cooking with herbs instead of salt
✔ Choosing low-sodium products
✔ Limiting processed foods
Even a single “salt-free day” can help build awareness and healthier habits.
😌 Manage Stress
Stress affects the heart.
Helpful habits:
- Deep breathing
- Meditation
- Prayer or quiet time
- Social connection
- Laughter
Stress reduction techniques can help improve heart health and overall well-being.
🛌 Prioritize Sleep
Aim for adequate rest.
Getting enough sleep supports:
✔ Blood pressure regulation
✔ Blood sugar balance
✔ Weight management
Try:
- Keeping a regular sleep schedule
- Limiting screen time before bed
🚭 Avoid Tobacco
Smoking damages blood vessels and increases heart disease risk.
Quitting smoking is one of the most powerful steps you can take to protect your heart.
🧍 Maintain a Healthy Weight
Even modest weight loss can improve:
✔ Blood pressure
✔ Cholesterol
✔ Blood sugar
Healthy eating and regular movement support this goal.
👥 Stay Connected
Social support can improve:
- Physical activity
- Stress management
- Healthy eating habits
Connecting with family, friends, or community groups may support long-term heart health.
🩺 Work With Your Healthcare Team
Schedule regular visits.
Discuss:
- Heart health goals
- Family history
- Lifestyle changes
Even small improvements can make a meaningful difference over time.
Small Steps Add Up
Heart health is built over time.
Start with:
✔ One habit
✔ One small change
✔ One step at a time
Consistency matters more than perfection.
Medical Disclaimer
This material is intended for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individual heart health needs vary based on medical conditions, medications, and personal risk factors. Older adults — especially those with heart disease, diabetes, high blood pressure, or other chronic conditions — should consult their healthcare provider before making significant lifestyle or dietary changes. Always follow personalized medical guidance when implementing heart-healthy practices.
Sources:
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.