The senior's guide to heart health

As we age, our bodies start to slow down, and being mobile and healthy is often more difficult. However, by beginning slowly and building up strength, you can make a real difference in how you look and feel. These tips will help you stay active and heart healthy.

Being heart healthy means maintaining a normal weight, exercising to strengthen the heart, and eating low-fat and low-sodium foods that support healthy arteries and help control blood pressure. But first, don't rush into change. Begin slowly by introducing small steps toward a better diet and exercise into your routine.

You should aim for a low-fat, low-sodium diet that limits your carbohydrate intake, particularly of sugary foods, which can cause spikes in sugar levels that lead to weight gain. Go for meats with 20 per cent or less fat content, including skinless chicken and turkey. Dairy products should also be low in fat, around two per cent or less. Try to eat fresh fruits and vegetables when they're available, but keep canned or frozen produce handy in case you run out.

Experts who specialize in senior dietary needs strongly recommend eating fish such as salmon, which are rich in omega-3 oils. Combined with fresh fruits and vegetables, low-fat meats, and nuts, which are a good source of protein, fish provide a sound basis for a heart healthy diet.

Mild aerobic exercise is the best kind of heart healthy exercise. Aerobic exercise increases the number of times your heart beats per minute, so by exercising the heart like any other muscle, it becomes stronger, which makes it more efficient. Aerobic exercise also helps to burn off fat, helping with weight management.

Senior-friendly aerobic exercises include walking, water aerobics, indoor cycling, and yoga. Yoga has the added bonus of helping with flexibility and balance. Most gyms and community centres offer senior exercise classes.

Staying heart healthy in our senior years means paying close attention to exercise and diet. Follow these tips to begin your healthy heart journey and remember to always consult with your doctor.