How to Improve Heart Health: Small Daily Habits That Make a Big Difference
Discovering how to improve heart health can extend your longevity. With daily heart habits like exercising and eating a healthy diet, you can live a happier, healthier retirement in Grand Junction, CO.
According to the Centers for Disease Control and Prevention, about 919,032 people died from cardiovascular disease in a single year (one in every three deaths).
Heart disease is the leading cause of death for people of most racial and ethnic groups. About one person dies from cardiovascular disease every 34 seconds.
Learning how to improve heart health may enhance your longevity and quality of life. Effective daily heart habits include improving your senior fitness and nutrition. With the right cardiovascular care tips, you can maintain your independence in Grand Junction, CO.
Unsure of which senior wellness ideas will benefit your heart health? Read on for tips on improving heart health for older adults.
Can a Weak Heart Get Stronger?
Yes, a weak heart can get stronger through healthy lifestyle habits.Strengthening your heart will improve its ability to function and pump blood throughout the body. Daily heart habits include:
- Taking medications as prescribed
- Exercising (150 minutes of moderate-intensity aerobic activity weekly)
- Managing stress
- Eating a heart-healthy diet (consider the DASH diet)
- Getting enough sleep
- Not smoking and drinking in moderation
- Reducing your sugar, sodium, and trans fat intake
Consult your doctor before applying these cardiovascular care tips. They can help you make informed changes to your routine.
What Are the Signs of a Weak Heart?
According to the American Heart Association, common symptoms of heart failure, which indicate a weakening heart, include:
- An increased heart rate
- Shortness of breath (dyspnea)
- Feeling sleepy after eating
- Persistent coughing or wheezing
- Difficulty completing daily activities
- Coughing that produces a pink or white mucus
- Nausea or a lack of appetite
- Feeling sleepy after eating
- Memory loss, confusion, or impaired thinking
- Swelling in the legs, fingers, ankles, feet, and/or stomach
- Feeling tired all the time
- Weight gain
Consult your doctor if you experience these symptoms. They can make personalized recommendations to help improve your heart health.
How to Improve Heart Health
Following daily heart habits may help reduce your risk of stroke, heart attack, and other health issues. Here are a few tips on improving heart health for older adults.
Senior Fitness and Nutrition
Exercising can keep your heart strong and healthy. You can find fun exercise classes through your senior living community's fitness program, including:
- Yoga
- Tai chi
- Pilates
- Weight lifting
- Walking or hiking
- Aerobics classes
To improve your heart health, consider switching to the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet was named number one for "Best Heart-Healthy Diet" and "Best Diet for High Blood Pressure" in 2025.
The DASH diet could help lower high blood pressure and reduce your risk of heart disease. It emphasizes fruits, vegetables, and lean proteins. Potential health benefits of the DASH diet include:
- Reduced cancer risk (breast, hepatic, endometrial, and lung specifically)
- Reduced risk of diabetes and improved insulin resistance
- Weight loss
- Reduced metabolic syndrome risk by nearly 50%
- Reduced risk factors associated with heart disease (blood cholesterol, sugar, and fats)
Consult a doctor or nutritionist before making changes to your diet. You can find nutritious, heart-healthy meals through your senior living community's dining program.
Consider Supplements
Consider adding natural supplements and herbal remedies to your routine. Supplements that may help lower your blood pressure include:
- B vitamins
- Vitamin C
- Vitamin D
- Garlic
- Potassium
- Coenzyme Q10 (Co10)
- Green tea
- Probiotics
- Melatonin
- Fish oil
Herbs and spices that may improve your heart health include cinnamon, turmeric, and ginger.Cinnamon may help regulate your blood sugar, while ginger could help lower your blood pressure and cholesterol. Turmeric contains curcumin, which may offer anti-inflammatory properties.
Talk to a doctor before taking supplements. Some supplements can interact with prescription medications.
Cardiovascular Care Tips
As you apply these care tips, look for ways to lower your stress levels. Stress triggers cortisol production, which may increase your risk of a stroke or heart attack.
Consider practicing yoga, meditation, or guided imagery. According to Johns Hopkins Medicine, yoga may benefit your cardiovascular health. It could relax the mind and body by:
- Helping smokers quit (smoking is a risk factor for heart disease)
- Lowering blood pressure
- Lowering blood cholesterol and blood glucose levels
- Improving blood measurements and waist circumference (markers for heart disease)
- Improving flexibility, muscle strength, and balance
Frequently Asked Questions
What Are the Worst Habits for Your Heart Health?
Two of the worst lifestyle habits for heart health include eating processed, sugary foods and neglecting physical activity. A diet that's high in sugar may increase your risk of:
- Diabetes
- Chronic inflammatory syndrome
- Heart failure
Try reducing your intake of sugary snacks and beverages. Excess sugar intake may increase your risk of premature coronary disease.
Instead, consider snacking on fruits and vegetables. The antioxidants in fruit are beneficial to your heart health.
The heart is a muscle; you need to exercise it. Otherwise, a sedentary lifestyle may cause it to beat less effectively and efficiently.
You can find engaging group exercises through your senior living community's fitness program. Exercising regularly could help decrease your risk of:
- Heart disease
- Diabetes
- Cancer
- Chronic obstructive pulmonary disease
What Foods Do Cardiologists Say to Avoid?
Reducing your intake of salt, sugar, trans fats, and saturated fats may benefit your heart health. Consider adjusting your diet to avoid:
- Red meat
- Sugary beverages and energy drinks
- Movie theater popcorn
- Sausage, bacon, and other processed meats
- Fast food, French fries, or other fried food
- Chips, pretzels, and other processed, high-sodium snacks
Discover More Senior Wellness Ideas
Learning how to improve heart health may extend your longevity and enhance your overall wellness. Remember, you can find more helpful resources and senior wellness ideas through your local senior living community.
The Lodge at Grand Junction offers award-winning, industry-leading programs, including engaging activities that support the mind, body, and spirit through Vibrant Life®, and chef-prepared meals through Elevate® Dining.
The Discovery Senior Living family of management companies, which includes our community, ranked number one in Customer Satisfaction Among Assisted Living & Memory Care Communities in the JD Power 2025 US Senior Living Satisfaction Study. See what sets us apart. Contact us now to schedule your tour.