Protecting Your Heart as You Age

As a geriatric physician with MemorialCare Independent Physicians, it’s been a privilege to care for older adults in our community. Over the years, I’ve had countless conversations with my patients about how to stay active, independent, and healthy as they age. One of the most important topics that consistently comes up is heart health—and for good reason.

Cardiovascular events, such as heart attacks and strokes, are the leading causes of death in older adults. That’s why I work closely with my patients aged 55 and older to identify risk factors, provide education, and develop habits that can reduce the chances of heart disease and improve overall well-being.

Heart Health and Aging

Aging brings natural changes to the heart and blood vessels. Over time, arteries can stiffen, and years of lifestyle habits or medical conditions can increase the risk of heart-related problems. Some of the most common contributors to heart disease in older adults include:

• High blood pressure
• Elevated cholesterol levels
• Type 2 diabetes
• Obesity
• Smoking
• Sedentary lifestyle

These conditions can quietly damage blood vessels, encourage the buildup of plaque in the arteries, and make the heart work harder than it should. Left unchecked, they significantly raise the risk of heart attacks, strokes, and other serious health problems.

How to Improve Heart Health

The encouraging news is that many of these risks are manageable—even in your 60s, 70s, 80s, and beyond. You’re never too old to improve your heart health, and small changes can lead to big benefits.

One of the most powerful steps you can take is to stay physically active. I often recommend gentle, low-impact exercises that fit easily into a senior’s lifestyle, such as:

• Walking around the neighborhood or at a local park
• Chair yoga or stretching routines
• Water aerobics or swimming
• Tai chi or balance classes
• Gardening

These activities support heart health by improving circulation, lowering blood pressure, and helping you maintain a healthy weight—all while supporting mental and emotional wellness.

Diet and Heart Health

Another key to a healthy heart is healthy eating. Fortunately, eating well doesn’t mean giving up flavor or your favorite meals—it just means being more mindful of what’s on your plate.

I often recommend the DASH diet (Dietary Approaches to Stop Hypertension) or a Mediterranean-style approach, which focuses on:

• Colorful fruits and vegetables
• Whole grains like brown rice, oatmeal, and quinoa
• Lean proteins such as chicken, fish, beans, and legumes
• Healthy fats from sources like nuts, seeds, and olive oil

It’s equally important to limit foods that can harm your heart, such as:

• Processed meats and fried foods
• Foods high in saturated and trans fats
• Sugary drinks and desserts
• Excess salt or sodium

Even small dietary changes—like cutting back on salty snacks or switching to whole grain bread—can help reduce blood pressure, lower cholesterol, and support your heart.

Smoking and Your Heart

Smoking remains one of the most harmful habits for heart health. Tobacco smoke damages the lining of your blood vessels, encourages plaque buildup, reduces oxygen in your bloodstream, and raises blood pressure—all of which significantly increase the risk of heart attack and stroke.

If you’re a smoker, quitting is one of the best decisions you can make, no matter your age. And you don’t have to do it alone—there are programs, medications, and support systems available to help make quitting more manageable and successful.

When to See Your Doctor

One of the biggest challenges I see with seniors is that they often dismiss symptoms that might be signs of a heart problem, thinking they’re just part of getting older. But it’s important to listen to your body. Common warning signs include:

• Chest pain or discomfort
• Shortness of breath
• Irregular heartbeat or palpitations
• Dizziness or fainting
• Unusual fatigue, especially during routine activities

If you experience any of these symptoms, it’s important to seek medical attention right away. Don’t wait—early detection can save your life.

Preventative Heart Health Care

Preventive care is one of the most valuable tools we have in geriatric medicine. At your annual visits, we can:

• Check your blood pressure
• Monitor cholesterol and blood sugar
• Review your medications
• Discuss lifestyle goals and concerns

We also use this time to talk about emotional health, fall prevention, memory changes, and anything else that may affect your quality of life as you age. These check-ins are essential for catching small problems before they become big ones.As geriatric physician, my role is not just to treat illness but to empower seniors to live fully and independently. Together, we can create a personalized plan that works for your lifestyle, preferences, and health goals. Whether it’s walking more, eating better, managing blood pressure, or simply staying connected, every step you take counts.