Heart Month: Healthy habits for aging hearts
Originally published: Feb 5, 2025
Last modified: Feb 5, 2025
February is Heart Month in Canada, a time to focus on cardiovascular health and the small, everyday choices that can lead to a stronger heart as we age. Heart disease remains one of the leading health concerns for older adults, but the good news is that many risk factors can be managed through lifestyle changes. Below are a few simple things you can to contribute to a healthier heart as you age.
Stay active
Regular movement keeps your heart strong. Aim for 150 minutes of moderate exercise per week, such as walking, swimming, or cycling. Even small bursts of activity, like taking the stairs or working in the garden can make a difference.
Eat heart-healthy foods
A diet rich in fruits, vegetables, whole grains, and healthy fats (like those found in nuts, olive oil, and fish) supports heart function. Cut back on processed foods, salt, and added sugars to maintain healthy blood pressure and cholesterol levels.
Manage stress
Chronic stress can take a toll on your heart. Techniques like deep breathing, meditation, and social engagement help lower stress and improve overall well-being.
Get a good night’s sleep
Poor sleep is linked to high blood pressure and heart disease. Aim for 7-9 hours of quality sleep each night and establish a relaxing bedtime routine.
Quit smoking and cut out alcohol
Smoking and excessive alcohol consumption increase heart disease risk. If you smoke, seek support to quit and avoid drinking alcohol.
Aging doesn’t mean slowing down—it means making choices that keep you feeling your best. This Heart Month, take small steps toward a healthier heart and a longer, more active life.
McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.
DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org)