10 Heart-Smart Habits That Actually Matter for Older Adults
I’ve spent many years caring for patients across the country and have treated people during some of the most important moments of their lives. Something I’ve learned that’s simple but powerful: your daily habits matter more than you think.
In Mississippi, heart disease and stroke remain the leading causes of death. But I want you to hear this from me directly – it’s never too late to protect your heart. Even small changes can help you stay active, independent, and enjoying the people and places you love.
Below are ten heart-smart habits that truly make a difference for older adults.
1. Move Your Body Every Day
A simple walk, light stretching, or gardening helps your heart pump better. Aim for 20–30 minutes of movement most days. Ideally, aim to get your heart rate up to a cardiovascular target zone that is age-appropriate for 45 to 60 minutes a day, 5 days a week.
2. Eat More Colorful Foods
Bright fruits and vegetables help lower blood pressure and protect your blood vessels. Try adding:
- Berries
- Leafy greens
- Tomatoes
- Sweet potatoes
3. Cut Back on Salt
Too much salt raises blood pressure. Simple ways to reduce salt:
- Taste food before adding salt
- Choose low-sodium canned goods
- Use herbs like garlic or pepper for flavor
A lot of our patients have done well with low-salt substitutes that mimic the salt and spice of traditional southern cuisine. By making this simple switch, we have been able to get patients off medications if they maintain healthy eating habits.
4. Drink More Water
Staying hydrated helps your heart pump blood more easily. Keep a water bottle nearby and sip throughout the day.
5. Keep Up with Your Medications
If you take medicine for blood pressure, cholesterol, or diabetes, take it exactly as your doctor tells you. Set reminders or use a pill organizer to stay on track.
6. Know Your Numbers
Ask your doctor about your:
- Blood pressure
- Cholesterol
- Blood sugar
- Weight
Knowing these numbers helps you catch problems early.
For our patients over 65 years old, it’s not a bad idea to weigh yourself daily to make sure that you do not accumulate a 3 -pound weight gain within a 48-hour period, as this can sometimes be indicative of developing heart symptoms. Also, checking your blood pressure roughly 3 times a week and knowing what your average blood pressure is can be quite beneficial. If you ever notice your top number raises by an average of 20 mmHg with the bottom number raising by 10 mmHg, it would be a good time to contact your healthcare provider.
7. Get Good Sleep
Your heart needs rest, too. Try to sleep 7–8 hours each night. Turn off screens and keep your bedroom cool and quiet for a healthy sleep environment.
8. Manage Stress
Stress puts extra pressure on your heart. Try:
- Deep breathing
- Prayer or quiet time
- Talking with a friend
- Gentle stretching
If you’re having difficulty managing your stress, seek professional help.
9. Quit Smoking (or Don’t Start Again)
Smoking is one of the biggest causes of heart disease and stroke in Mississippi. If you smoke, talk to your doctor about ways to quit. It’s never too late.
Our patients that stop smoking notice a significant difference in their health around the 2-week mark, with additional changes that occur in the body that are felt for up to even 7 years after stopping smoking.
10. See Your Cardiologist Regularly
Regular checkups help us catch small issues before they become big problems. Even if you feel fine, your heart may need attention.
A Strong Heart Starts with Small Steps
You don’t have to change everything at once. Pick one or two habits and build from there.
If you’re ready to take control of your heart health, connect with Memorial’s heart care team. We’re here to guide you, answer your questions, and help you stay strong and healthy at every age.