Protecting Your Heart as You Age: Simple, Smart Steps for Seniors

Heart disease remains the leading cause of death in the U.S., claiming a life every 33 seconds. But here’s the encouraging news: up to 80% of heart disease is preventable—even in your golden years.

In honor of Heart Health Month, Dr. Dianna Gaballa, board-certified cardiologist and clinical lipidologist, shares important heart health tips for older adults. With a few consistent lifestyle adjustments, seniors can feel stronger, live more actively, and age with confidence.

🥗 Eat Smart: The Mediterranean Way

A heart-healthy diet doesn’t have to be complicated. In fact, the Mediterranean-style diet is both nutritious and simple to follow—perfect for older adults. Here’s what to focus on:

Choose more of these:

• Whole grains (like oats, barley, or whole wheat bread)

• Fruits and vegetables (fresh or frozen)

• Beans, lentils, and legumes

• Lean proteins (fish, chicken, tofu)

• Healthy fats (olive oil, avocados, nuts)

Limit or avoid:

• Processed foods (frozen dinners, packaged snacks, deli meats)

• Refined carbs (white bread, sugary cereals, pastries)

• Red meat and alcohol

These changes can lower cholesterol, support blood pressure, and reduce inflammation—all of which protect your heart.

“Even small changes in your diet can lead to big improvements in heart health,” says Dr. Gaballa.

🚶 Keep Moving: Gentle Exercise Works Wonders

You don’t have to run marathons to boost heart health. Just stay active in a way that works for you.

The American Heart Association recommends:

• 150 minutes of moderate activity per week (brisk walking, light gardening, dancing)

• Or 75 minutes of vigorous activity (if you're able)

Muscle-strengthening activities are also encouraged. Think:

• Chair exercises

• Light resistance bands

• Water aerobics

“Start slow, track your progress, and stay consistent,” advises Dr. Gaballa. “Even a little movement each day can go a long way.”

😴 Don't Overlook Sleep and Stress

Many older adults struggle with poor sleep or chronic stress, which can put extra strain on the heart. Try these simple strategies:

• Stick to a consistent sleep schedule

• Avoid screens or heavy meals before bedtime

• Practice relaxation—deep breathing, prayer, reading, or light stretching

• Stay socially connected to reduce loneliness and emotional stress

👩‍⚕️ Talk to Your Doctor First

If you haven’t been active in a while or have a chronic condition, it’s important to speak with your doctor before starting a new exercise plan. They’ll help ensure your approach is safe and tailored to your needs.

✅ Final Takeaway

Aging doesn't mean slowing down your health goals. By eating better, staying active, managing stress, and sleeping well, you can take control of your heart health at any age.

At CareWise, we believe that proactive care is the best care—and it’s never too late to start.