As we age, taking care of our heart becomes increasingly important. The seventh decade of life, also known as our 60s, is a critical time to adopt heart-healthy habits to maintain good cardiovascular health.

By making a few lifestyle changes and incorporating certain practices into your daily routine, you can significantly reduce the risk of heart disease, improve overall well-being, and enjoy a healthier life. Here are ten heart-healthy habits to consider in your seventh decade:.

1. Stay Physically Active

Regular physical activity is one of the most effective ways to improve heart health at any age.

Engaging in aerobic exercises, such as brisk walking, jogging, swimming, or cycling, helps maintain a healthy weight, lowers blood pressure, and strengthens the heart muscle. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening exercises twice a week.

2. Follow a Balanced Diet

A nutritious diet plays a vital role in maintaining heart health. Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Limit the intake of trans fats, saturated fats, sodium, and added sugars, as they contribute to high cholesterol levels, high blood pressure, and weight gain. Embrace heart-healthy eating patterns such as the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet, which have been proven to promote cardiovascular health.

3. Control Blood Pressure

High blood pressure is a major risk factor for heart disease. Monitor your blood pressure regularly and take steps to keep it at a healthy level.

Incorporate a low-sodium diet, limit alcohol consumption, manage stress, and consider medication if necessary. Remember to consult with your healthcare provider for guidance on maintaining optimal blood pressure.

4. Manage Cholesterol Levels

Elevated cholesterol levels, particularly LDL (bad) cholesterol, contribute to the development of plaque buildup in the arteries, increasing the risk of heart disease.

To manage cholesterol levels, follow a heart-healthy diet low in saturated and trans fats, engage in regular physical activity, maintain a healthy weight, and consider medication if prescribed by your doctor.

5. Quit Smoking

If you are a smoker, it is never too late to quit. Smoking damages blood vessels, reduces blood flow, and significantly increases the risk of heart disease.

Seek professional help, join support groups, and utilize nicotine replacement therapies to increase your chances of successfully quitting. Your heart will thank you.

6. Maintain a Healthy Weight

Excess weight puts additional strain on the heart and increases the risk of conditions such as high blood pressure, diabetes, and high cholesterol.

Strive to achieve and maintain a healthy weight by adopting a balanced diet, engaging in regular physical activity, and practicing portion control.

7. Prioritize Sleep

A good night’s sleep is essential for heart health. Aim for 7-9 hours of quality sleep each night. Poor sleep quality and duration have been linked to an increased risk of heart disease, high blood pressure, obesity, and diabetes.

Establish a relaxing bedtime routine and create a comfortable sleep environment to promote restful sleep.

8. Manage Stress

Chronic stress negatively impacts cardiovascular health. Find healthy ways to manage stress such as practicing mindfulness, engaging in hobbies, spending time with loved ones, or seeking professional help when needed.

Implement stress-reducing techniques into your daily routine to protect your heart.

9. Stay Socially Active

Maintaining strong social connections and participating in social activities has been associated with improved heart health. Engage with friends, join clubs or organizations, volunteer, and foster new relationships.

Social support provides emotional well-being and reduces the risk of heart disease.

10. Regular Health Check-ups

Regular check-ups are essential for monitoring heart health as you age. Consult with your healthcare provider regularly to assess important parameters such as blood pressure, cholesterol levels, and overall cardiovascular risk.

These check-ups can help identify any potential issues early, allowing for timely intervention and management.