Heart Health Tips for Seniors in Ottawa
Knowing that your heart is a vital organ in your body, are you doing anything special to take care of it? There are three simple lifestyle changes that you can make today to protect heart health – diet, exercise and stress reduction.
Diet and nutrition are important considerations for heart health. High blood pressure and cholesterol levels can become a problem, but the following list of foods can be consumed regularly for better health and wellness.
- Cold water fish: Salmon and tuna
- Handful of nuts: Almonds and walnuts
- Flavonoids: Dark chocolate, red grapes, tea
- Vegetables: eat a variety of colored veggies daily, like carrots, spinach, broccoli, peppers, asparagus, and tomatoes
Exercise is also essential to healthy heart maintenance. 150 minutes per week is recommended for adults. Try to incorporate one or more of the following exercises into your life.
- Walking – It’s free and available to you at any time. Walk with a friend or family member to make it safer and more enjoyable.
- Swimming – With the buoyancy of the water, there is no pressure on joints, making swimming one of the best exercises possible.
- Biking – Indoors on a stationary bicycle or outdoors on a path, either way, biking can be another option that’s fun and easy on the joints.
- Yoga – Yoga offers stretching, strength, and endurance with the extra benefit of relaxation.
- Strength building – Strengthening the body strengthens the heart. Hand weights and weightlifting machines can be used by any age if you have the right training.
Stress reduction techniques are proven to lower blood pressure and reduce the likelihood of illness and disease. Prioritize activities so your most important things are accomplished each week and schedule time for fun and relaxation, as well.
- Do the things you enjoy on a regular basis. Enjoy a good book, walk the dog, play with the grandkids, paint or draw, do a puzzle. You’ll be happier if you allow yourself to enjoy the activities you love!
- Stay social. Call a friend, invite someone over, or go to a program at the community center or library, but don’t stay home alone all the time.
- Watch a favorite funny movie or comedian. Find ways to laugh with other people for your best stress reduction!
- There are a variety of meditation techniques available and deep breathing exercises that can calm the body quickly. These are great tools to have when dealing with anxious feelings.
Comfort Keepers® understands heart health. Our caregivers can help you or your loved one eat well, exercise and reduce stress for better wellness. Call us today to learn more!
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