Matters of the Heart
Everyday habits to safeguard your heart health
When people think about often focus on the numbers: cholesterol, blood pressure, heart rate. Those measurements matter — a lot. But they don’t tell the whole story. As we age, our hearts and blood vessels naturally change, and protecting cardiovascular health becomes about more than lab results alone.
Many of the most powerful ways to support your heart don’t need a doctor’s visit. They happen in everyday moments — when you move, get enough sleep, manage stress and stay connected to others. Together, habits like these keep your heart strong and help you stay active and independent.
According to the National Institute on Aging, heart disease remains the leading cause of death for adults over 65. But the same research shows that simple, consistent lifestyle choices can significantly lower your risk, even later in life. It’s never too late to support your heart.
How the heart changes with age
Aging affects the cardiovascular system in small but important ways. Blood vessels tend to stiffen over time, which can raise blood pressure and make the heart work harder. The heart muscle itself may thicken slightly. Electrical signals that control the heartbeat can become less predictable, increasing the risk of rhythm issues like atrial fibrillation.
These changes don’t mean heart problems are inevitable. But they make daily care a top priority. It’s important to stay attentive to how you feel, noticing symptoms like shortness of breath, unusual fatigue or dizziness. And keeping up with regular checkups can help catch issues early, when they’re easiest to manage.
FAST FACT
Poor sleep is associated with high blood pressure, heart disease and an increased risk of stroke.
SOURCE: AMERICAN HEART ASSOCIATION
Movement: Strengthen your heart
You don’t need intense workouts to protect your heart. In fact, the Centers for Disease Control and Prevention (CDC) emphasizes that regular, moderate activity is one of the best things older adults can do for cardiovascular health.
Activities like brisk walking, swimming, cycling or even gardening help strengthen the heart muscle, improve circulation and lower blood pressure. Movement also supports balance and flexibility, reducing the risk of falls — another key factor in maintaining independence.
Aim for about 30 minutes of movement most days of the week, but remember, it all adds up. Three 10-minute walks count just as much as one longer session. The best exercise routine is the one you’ll actually stick with.
HEART HEALTHY EATING
Fill your plate with these heart-friendly foods:
• Fruits & vegetables
• Whole grains
• Fish & seafood
• Poultry & beans
• Nuts & seeds
SOURCE: MAYO CLINIC
Sleep: Support your heart
Many are surprised to learn that quality sleep plays a direct role in heart health. Poor or irregular sleep has been linked to higher blood pressure, inflammation and an increased risk of heart disease, according to the American Heart Association.
It’s common for sleep patterns to change as we get older. You may fall asleep earlier, wake up more often or find it harder to stay asleep. While occasional restless nights are normal, ongoing sleep problems are worth discussing with your doctor. Simple adjustments like keeping a consistent bedtime, limiting caffeine and getting daylight exposure in the morning can improve sleep quality and give your heart the rest it needs.
Social connection: Enrich your heart
We all know strong relationships are good for the soul, but they’re also good for the heart. Research cited by the CDC shows that social isolation and loneliness are linked to a higher risk of heart disease, stroke and depression.
Staying socially connected helps reduce stress, encourages healthy habits and gives life a sense of purpose. This doesn’t require a packed calendar. Regular phone calls, weekly coffee dates, volunteer work or community classes can all make a meaningful difference. Even small, consistent connections help support heart health and overall quality of life.
Stress: Calm your heart
Chronic stress can raise blood pressure, increase inflammation and disrupt sleep, all of which strain the cardiovascular system over time. Life after 65 can bring new stressors, including health concerns, caregiving responsibilities or changes in routine. Finding healthy ways to manage stress is an important part of heart care. Deep breathing, stretching, meditation or even a few quiet minutes with a cup of tea can help calm the nervous system.
Just as important is knowing when to ask for help. Talking with a trusted friend, family member or counselor can lighten the emotional load and support both mental and physical wellbeing. Take a moment to reflect on how calm or at ease you’ve felt over the past month. If you’ve noticed changes in your mood or stress levels, consider talking with your provider.
Partnering with your care team
While everyday habits matter, regular medical care remains a cornerstone of heart health. Routine checkups help your provider spot changes early, adjust medications if needed and track important trends over time.
Annual wellness visits are a chance to review blood pressure, cholesterol, blood sugar and heart rhythm, as well as talk through symptoms you may have brushed off as “just getting older.” Even small changes can offer important clues about how your heart is functioning.
These visits also help ensure that lifestyle habits and medical care are working together. Sharing updates about your activity level, sleep, stress or new medications gives your doctor a fuller picture and helps them tailor care to your needs. Staying consistent with preventive care isn’t about adding more to your plate; it’s about making each visit count.
Small habits, big impact
Heart health isn’t built in a single moment. It is shaped over time through everyday choices that fit naturally into your routine — how you move, how you rest, how you manage stress and how you stay connected to others. These steady habits work together to support your heart and overall wellbeing, giving you energy, independence and the freedom to live life on your terms for years to come.
