Heart disease remains the leading cause of death among adults over 65. But the good news? Many risks can be managed or reduced with the right lifestyle habits. Whether you’re caring for an aging loved one or managing your own health, these heart-smart strategies are essential for seniors looking to maintain independence and vitality.
1. Choose Heart-Healthy Foods
A well-balanced diet plays a major role in maintaining cardiovascular health. Seniors should focus on foods that reduce cholesterol, regulate blood pressure, and promote overall heart function.
Top choices for aging adults include:
- Oats, barley, and other soluble fiber-rich grains
- Fatty fish like salmon and sardines (rich in omega-3s)
- Leafy greens like spinach, kale, and collards
- Berries, oranges, and other antioxidant-packed fruits
- Nuts and seeds (in moderation)
- Olive oil as a healthy fat alternative
Avoid processed foods, trans fats, and excess sodium, which can increase blood pressure and risk of stroke.
2. Engage in Safe Physical Activity
Regular exercise helps lower blood pressure, regulate weight, and strengthen the heart muscle. But not all exercises are suitable for seniors.
Heart-friendly activities include:
- Brisk walking or treadmill sessions (even indoors)
- Water aerobics or swimming
- Low-impact dance classes or senior-friendly yoga
- Chair exercises for those with limited mobility
Consult with a doctor before starting any new fitness routine, especially if there are existing heart conditions or joint issues.
3. Monitor Blood Pressure and Cholesterol
Routine health screenings are essential. Seniors should work closely with healthcare providers to track blood pressure, cholesterol levels, and blood sugar regularly.
Talk to your doctor about:
- How often to check each metric
- Safe medication use
- Early warning signs of cardiac issues
Managing these metrics can help prevent strokes, heart attacks, and other cardiovascular events.
4. Manage Stress Effectively
Chronic stress can contribute to high blood pressure and inflammation, both of which strain the heart. Seniors may experience stress from loss of independence, chronic illness, or isolation.
Helpful stress-reducing techniques include:
- Meditation or breathing exercises
- Listening to music
- Spending time with loved ones
- Talking to a counselor or spiritual advisor
Social support plays a major role in heart health.
5. Get Enough Quality Sleep
Poor sleep quality has been linked to increased risk of heart disease. Seniors should aim for 7–8 hours of uninterrupted sleep per night.
To improve sleep hygiene:
- Stick to a consistent bedtime routine
- Avoid caffeine late in the day
- Limit screen time before bed
- Ensure the bedroom is dark, quiet, and cool
Sleep apnea and other sleep disorders can also impact heart health—talk to a doctor if snoring or fatigue is an issue.
6. Know the Warning Signs
Heart disease can look different in seniors than in younger adults. It’s critical to recognize early symptoms to seek treatment right away.
Common signs of heart problems include:
- Chest pain or discomfort
- Shortness of breath during mild activity
- Dizziness or lightheadedness
- Fatigue without clear cause
- Swelling in legs, ankles, or feet
If you or a loved one notices any of these symptoms, seek medical attention immediately.
7. Enlist Support from Caregivers
Professional caregivers can assist with meal prep, medication reminders, exercise, and companionship—all of which support cardiovascular health. If your loved one needs daily help to maintain a heart-healthy lifestyle, in-home care may be the right solution.
Heart disease is preventable—all the tips above are modifiable lifestyle changes that can greatly reduce your risk for chronic disease. Creating a heart-healthy lifestyle does not have to be done alone. Create an accountability group with family and friends to keep your heart-healthy goals on track. Our caregivers can help to make a heart-healthy meal, encourage activity, and help your loved one stick to a routine in order to take better care of themselves and their hearts.
Published June 2024 • Updated August 2025
Reviewed by Debbie Marcello, Founder & CEO of Happier at Home
This content is for informational use only and does not replace medical advice.
