The cardiovascular diseases They are still one of the main causes of death in people over 60 years. However, adopting certain daily habits can significantly reduce the risk of infarcts, heart failure or stroke, even in advanced ages.
Although aging entails natural physiological changes, such as the hardening of the arteries or the decrease in the elasticity of the heart, experts agree that a healthy lifestyle is decisive to preserve cardiovascular function.
Adopting healthy habits has no start date. At 60, 70 or even beyond, it is possible to strengthen the cardiovascular system with small changes sustained over time. Feed well, stay active, control stress, go to the doctor and avoid tobacco or excess alcohol are decisions that directly impact the health of the heart and quality of life.
Next, five daily habits are detailed that actively contribute to protecting the heart in the third age.
1. Balanced and low sodium diet
A diet rich in nutrients and poor in saturated fats and sodium is key to cardiovascular health in older adults. Consuming fruits, vegetables, legumes, whole grains, blue fish and extra virgin olive oil helps reduce blood pressure and LDL cholesterol levels.
The recommendation is to avoid the consumption of sausages, ultra -processed, fried foods and salt -rich foods or added sugars. “Preparing food at home allows you to better control the ingredients and avoid excess sodium that is usually present in industrialized products,” says Carlos Fernández, a cardiologist.
2. Moderate physical activity
Regular exercise improves circulation, reduces blood pressure, regulates cholesterol and favors a healthy weight, which decreases the risk of heart disease. In addition, it helps maintain muscle mass and functional autonomy in old age.
Among the exercises that are recommended is: walking, swimming, doing low -impact exercises such as Yoga or Tai Chi. Ideally, dedicate between 30 to 45 minutes a day, at least five times a week.
3. Stress control and repair sleep
Chronic stress releases hormones such as cortisol that can cause inflammation and raise blood pressure. Also, sleeping badly affects metabolic and cardiovascular health.
“Learning to control stress helps us prevent diseases. Therefore, relaxation techniques, conscious breathing are recommended, maintaining a stable sleep routine, and avoiding exposure to screens before bedtime,” emphasizes Óscar González, internist.
Sleeping between 6 and 8 hours continuously improves cardiac function and strengthens the immune system.
4. Constant medical reviews and cardiovascular monitoring
Detect alterations such as hypertensionhigh cholesterol or diabetes is essential to prevent cardiac complications.
Measure the blood pressure at home, perform annual blood tests and follow the indicated treatment if risk factors are detected, it helps the early detection of diseases. “There are devices and applications that allow a daily registration of blood pressure or heart rate, facilitating medical monitoring,” adds González.
5. Avoid alcohol and tobacco consumption
Stop smoking is probably one of the most beneficial decisions for the heart. Smoking damages arteries, reduces blood oxygenation and accelerates cardiovascular aging. Excessive alcohol consumption, meanwhile, can raise blood pressure and risk of arrhythmias.
If quitting smoking is difficult, there are treatments, nicotine replacement therapies and support groups that can help. As for alcohol, it is recommended to limit its consumption to no more than a daily glass in women and two in men, or avoid it completely.