By Nicole Long — CEO of Old Colony Elder Services
Did you know? Heart disease is the leading cause of death for men and women in the United States, according to the U.S. Centers for Disease Control and Prevention (CDC).
February is American Heart Month, a time to bring awareness to heart disease and lifestyle changes that can help reduce your risk for this serious disease.
It's important to know the risk factors for heart disease: the major factors are high blood pressure, high blood cholesterol, and smoking. According to the CDC, other factors include diabetes, obesity, physical inactivity, and an unhealthy diet.
Know your numbers. Do you know your cholesterol level? How about your blood pressure? These numbers help provide a clearer picture of your overall health and risk factors for heart disease. Your physician or healthcare team can check your cholesterol and blood pressure. Based on your results, they will advise you of the next steps and how often you should have blood pressure and cholesterol screenings.
Healthier food choices. Eating a diet high in saturated fats and trans fats (which may be found in fried foods, some baked goods, and snack foods) can raise your cholesterol and your risk for heart disease. Too much sodium can increase blood pressure, which can also increase your risk for heart disease. Many highly processed foods such as packaged snacks and instant products are high in sodium as are some canned vegetables and breads. Check nutrition labels for saturated fat, trans fats, and sodium content. Consider swapping foods such as French fries, pastries, or chips for healthier options, such as fresh fruits, vegetables, and whole grains. The Nutrition Program at Old Colony Elder Services (OCES) offers nutritional counseling and dietician services for those in need of nutrition assistance. Learn more by visiting ocesma.org/programs-services/nutrition.
Stay active. A lack of physical activity can increase your risk of heart disease. Exercise can help you maintain mobility, strength, balance, and cardiovascular health. According to the CDC, older adults need at least 150 minutes of physical activity each week. This could be 30 minutes of walking or cycling at least five days a week. You could even exercise in two, 15-minute sessions a day. Your doctor or healthcare team can recommend the best exercises for you.
Don't smoke. If you smoke, quit. If you don't smoke, don't start. For information and resources on how to quit smoking, visit the American Heart Association's web page https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking
Volunteer. Research shows that volunteering is beneficial to your health. Volunteering provides a sense of purpose and boosts your social connection to others. It can also help increase physical activity and reduce stress.
Looking to help others and contribute to your community while realizing the health benefits of volunteering? Learn more about volunteer opportunities by visiting OCES' volunteer web page, ocesma.org/get-involved/volunteer-opportunities.
Sources:
U.S. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
U.S. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/heart-disease/about/index.html
U.S. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/physical-activity-basics/adding-older-adults/index.html
Points of Light. https://www.pointsoflight.org/blog/volunteering-improves-your-mental-and-emotional-health/
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