Heart diseases are a common occurrence in people over 50 years of age, with statistics showing that more than half of all deaths in this age group are caused by heart disease-related issues.

While genetics and other factors beyond your control such as age and gender play a role in heart disease, there are things you can do to protect your heart from diseases.

Eat a Heart-Healthy Diet

What you eat can have a direct impact on the health of your heart. You should aim to consume a diet that is low in saturated and trans fats, salt, and added sugars.

Instead, consume foods that are high in fiber, fruits, and vegetables, lean proteins such as fish, and healthy fats such as olive oil.

Fill your plate with whole foods such as whole grains, lean meats, and fish while avoiding processed foods such as sugary drinks, prepackaged meals, and snacks.

Consuming a diet rich in vitamins, minerals, and other nutrients can protect your heart and lower the risk of heart disease.

Stay Active

The health of your heart is not only reliant on what you eat but also how active you are. Staying physically active helps to improve your cardiovascular health, lowers blood pressure, reduces the risk of diabetes, and improves sleep quality.

If you’re not used to exercising regularly, start slowly and gradually build up to at least 30 minutes of moderate activity, like brisk walking, most days of the week.

It’s also essential to incorporate strength-training exercises into your routine to improve muscle and bone strength.

Manage Stress Levels

Chronic stress can increase your risk of heart disease, so it’s crucial to manage it effectively. Be sure to prioritize activities that help you unwind, such as yoga, meditation, or regular massages.

Additionally, get enough restorative sleep, minimize alcohol consumption, and quit smoking, if applicable.

Regularly Check Your Blood Pressure and Cholesterol

Regular monitoring of your blood pressure and cholesterol levels can help you identify potential heart problems early before they get out of hand.

High blood pressure is a risk factor for heart disease, and managing it via lifestyle and medication can help reduce your risk of heart disease.

On the other hand, high cholesterol increases your risk of heart attack and stroke, so it’s vital to monitor your levels regularly.

If your cholesterol is high, your doctor may recommend medication, lifestyle changes or a combination of both to help lower it.

Take Medications as Prescribed

If you have high blood pressure, high cholesterol, or a family history of heart disease, your doctor may prescribe medication to help manage these conditions.

Be sure to take medications as prescribed, and don’t stop taking them without first discussing it with your doctor.

Additionally, be sure to discuss any potential side effects of the medication and report any adverse reactions immediately. Many medications used for heart-related conditions require consistent, long-term use to have the desired effects.

Limit Your Alcohol Consumption

Drinking too much alcohol can lead to high blood pressure, making it an essential risk factor in heart disease. If you drink moderate amounts of alcohol, it may be beneficial to your heart.

However, excessive alcohol consumption can wreak havoc on your health and increase heart disease risk.

If you decide to consume alcohol, it’s essential to limit your intake to no more than one drink per day for women and no more than two drinks per day for men.

Wrap Up

Protecting your heart requires a long-term commitment to healthy habits.

These include consuming a diet rich in heart-healthy nutrients, staying physically active, managing stress levels, regularly checking your blood pressure and cholesterol levels, taking medication as prescribed, and limiting alcohol consumption.

By adopting these healthy habits and making them a part of your lifestyle, you can successfully lower your risk of heart disease by more than 80%.