It’s never too late to integrate heart-healthy habits into your daily life! At Waterstone on High Ridge, our entire culture is focused on wellness – and our amenities, programs and services are designed to help seniors thrive with an active, healthy lifestyle.
In our blog article, you will find five heart-healthy tips that older adults can implement to help avoid heart disease and complications arising from related health issues.
1. Get active.
Make it a point to exercise regularly. It is recommended to get 150 minutes a week of moderate aerobic exercise. Exercise that increases flexibility, improves balance and strengthens muscles twice a week is ideal. Even if you can’t quite hit the 150-minute mark, any amount of exercise is still beneficial. Getting started can be easy. Go for walks with a friend. Take a water aerobics class. Try your hand at some springtime gardening. Meet your friend for a pickle ball match. At Waterstone on High Ridge, our fitness classes and wellness programs are designed to promote an active, healthy lifestyle that’s within reach for all seniors.
2. Eat well.
A heart-healthy diet composed of whole fruits and vegetables is the perfect place to begin when trying to eat better. You should choose a variety of whole grains such as barley, brown rice, bulgur, millet, oatmeal, and whole wheat. Choose low-fat and fat-free dairy, as in cheese, yogurt or milk. Protein-rich foods include fish, skinless poultry, lean meat, eggs, nuts, seeds, beans, and legumes. You should choose monounsaturated oils like olive and peanut and polyunsaturated oils when adding fats. Sugar, butter, and tropical oils, as well as processed foods like cookies, cakes and crackers, are sources of saturated and trans fats. The culinary team at Waterstone on High Ridge does an exceptional job in balancing nutritious and delicious selections.
3. Control cholesterol.
Cholesterol is a substance like fat that is found in animal foods and in the body. High-density lipoprotein (HDL) is the “good” cholesterol, while low-density lipoprotein (LDL) is the “bad” cholesterol. As part of its role in reducing plaque buildup in arteries, HDL reduces the attachment of LDL to artery walls. Plaque can block blood flow and cause heart disease. Talk to your doctor about your cholesterol level and learn ways that you can effectively manage it.
4. Manage blood pressure.
Understand your blood pressure readings. Two values are recorded: systolic and diastolic. Systolic is the pressure in the arteries when the heart is beating, while diastolic is the pressure when the heart is at rest. Generally, normal blood pressure is 120 over 80, and elevated blood pressure is 120–129 over 80. When your blood pressure is 130 over 80 (or higher), it’s known as high blood pressure or hypertension. Uncontrolled blood pressure can lead to heart attack, stroke or other complications. Along with things we have already covered – exercise, healthy diet, losing weight – cutting back on caffeine and alcohol, reducing stress and quitting smoking can all help you manage your blood pressure.
5. Reduce blood sugar.
Choosing the right foods to eat is essential. Many of the foods you eat will be converted into glucose, also known as blood sugar. In the long run, high blood sugar levels can damage your heart, increase your chance of weight gain, and affect your overall health. For seniors, reducing blood sugar goes a long way to establishing healthier habits.
Waterstone on High Ridge: Now Open
Waterstone on High Ridge is open and welcoming new residents! Call 203.361.9717 to schedule a visit to learn how our premier senior living community in Stamford, CT can help you enjoy a dynamic lifestyle and reach your health and wellness goals.
Waterstone on High Ridge offers independent living, assisted living and memory care by the experts at Bridges® by EPOCH.