How to Keep Your Heart Healthy
Author: Richard Hughson
February is Heart Month, a time to raise awareness about the importance of heart health and the impact of heart disease on more than 2.6 million Canadians. Heart disease is one of the leading causes of death in Canada. While family history can play a role, other factors can harm your heart health. Richard Hughson, Schlegel Research Chair in Vascular Aging and Brain Health, shared simple ways to keep your heart healthy and strong, as well as warning signs to look out for.
February is Heart Month, a time to raise awareness about the importance of heart health and the impact of heart disease on more than 2.6 million Canadians. Heart disease is one of the leading causes of death in Canada. While family history can play a role, other factors can harm your heart health. Richard Hughson, Schlegel Research Chair in Vascular Aging and Brain Health, shared simple ways to keep your heart healthy and strong, as well as warning signs to look out for.
What’s the most important thing you want older adults to know about their heart health?
Heart health and overall health go hand in hand. Include physical activity and good nutrition every day to keep your heart healthy. A strong heart will help you heal after an injury or illness.
What activities are best for improving heart health?
Walk for at least 30 minutes every day. Be sure to include stair climbing, uphill, or faster walking at least 5 days per week. Challenge yourself to do more than you did last week, and if possible, avoid long periods of sitting, immobility, or bed rest. A recent review published in the Canadian Journal of Cardiology found that a few days of immobility and/or bed rest harm heart health.
What warning signs should older adults and care partners look for?
Fatigue or shortness of breath when walking at a speed that used to be comfortable could be a sign of heart trouble. Some problems with heart health, such as high blood pressure, are not obvious, so it is important to check in with your doctor or nurse practitioner regularly.
What does your research seek to understand when it comes to heart health?
My research focuses on the arteries, which move blood through the body and also helps with memory and thinking. Everyone’s arteries get stiffer as they age, but not everyone’s arteries get stiffer at the same rate. Canadian physician Sir William Osler said over a century ago, “you are only as old as your arteries.” Exercise and good nutrition help keep arteries “younger.” Taking care of your heart is one of the best investments you can make in your health. Try adding these five heart-healthy foods to your diet to support heart health:
- Almonds
- Dark chocolate
- Wheat germ
- Flax seeds
- Lentils and beans
For tips on being more physically active, read the Canadian 24-Hour Movement Guidelines for Adults (65+ years), co-created with Schlegel Research Chair in Mobility and Aging, Lora Giangregorio.