January 29, 2026
February is American Heart Month, raising awareness not only of love and valentines, but also the care and condition of our most vital organ – the heart.
Heart disease accounts for nearly 1 in 5 deaths in the U.S., with adults aged 65+ the most affected. In fact, nearly 70% of older adults have high blood pressure, a major risk factor for heart attack, stroke, heart failure and kidney disease.
Why are older people more vulnerable to these conditions?
Naturally, as we age, structural changes in the heart and blood vessels occur, such as stiffening arteries, weakened heart muscles and plaque accumulation. Combined with a lifetime of risks such as high blood pressure, inflammation and weakened metabolic function, these changes dramatically increase the risk of heart disease.
But there’s good news.
Aging alone doesn’t determine heart health, and there is much we can do to ensure that our hearts are healthy – at any age.
Eat a Heart-Healthy Diet
Eating for heart health doesn’t mean giving up the pleasures of food and flavor. There’s a broad variety of choices that are friendly to your heart – and your palate!
Focus on:
- Fruits and vegetables. Your mother was right: eating fruits and vegetables does a body good, especially as we age and become more susceptible to changes in heart function. Fruits and vegetables are excellent sources of vitamins and minerals, plus they’re low in calories and rich in fiber. Vegetables and fruits also contain heart-healthy substances such as antioxidants, potassium and phytochemicals that may help prevent heart disease.
- Whole grains. The Mayo Clinic advises that at least half the grains you eat should be whole, meaning they retain their full nutritional value: fiber, vitamins and minerals. Whole grains are good sources of fiber and other nutrients that control blood pressure and encourage heart health. Swap refined bread, rice and pasta with whole grain varieties, or try whole grain farro, quinoa and barley.
- Limit saturated and trans fats. The 2020-2025 Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of total daily calories. Doing so helps lower blood cholesterol, thus lowering the risk of coronary artery disease and atherosclerosis. Choose fats such as olive, canola and nut oils over butter, lard and bacon fat. Nuts, seeds and avocados are also sources of good fats.
- Choose lean, low-fat proteins. High-protein, nutrient-rich foods such as beans, poultry, white fish and lentils increase satiety, ensuring a healthy weight that’s easier on the heart. Replacing refined carbohydrates and high-fat meats with lean proteins reduces inflammation throughout the body, thus lowering the risk of heart attack and stroke. Healthy proteins also keep the heart muscle strong and functioning properly.
- Limit salt, added sugars and processed foods. It’s easy to reach for salty, sugary snacks and foods that are over-processed. That’s why they’re called “fast foods.” But consuming too much of these can cause high blood pressure, increase LDL (“bad”) cholesterol, weight gain and chronic inflammation.
- Portion control. How much you eat is as important as what you eat. Piling up your plate with large amounts of food or going back for seconds leads to weight gain, which forces the heart to work harder to pump blood throughout the body. This, in turn, can lead to structural and functional damage.
Move It!
Regular physical activity is essential to heart health. Intentional movement strengthens the heart muscle, making it more efficient at pumping blood, which lowers blood pressure and heart rate, improves circulation, helps manage weight and reduces risk factors like high cholesterol, inflammation and stress, ultimately lowering your overall risk of heart disease and heart attack.
The American Heart Association recommends that older adults aim for at least 150 minutes of consistent moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of vigorous-intensity activity, such as hiking, running or swimming. These activities are shown to lower mortality risk by a whopping 67%! Movement shouldn’t be a chore, so choose an activity that you enjoy, be it walking, swimming, chair exercises, gentle yoga or even dancing.
Manage Stress
Chronic stress can be a killer. Increased heart rate, elevated blood pressure and hormones like cortisol and adrenaline coursing through the body all put tremendous strain on the cardiovascular system. Specifically, stress can cause arterial inflammation, plaque buildup, arrhythmias and increased risk of heart attack or stroke.
We hear a lot about mindfulness these days, and for good reason. Staying in the here and now, aware of what each of our senses presents in the moment, has great benefit for stress management and reduced anxiety. Mindfulness also includes deep breathing, meditation or prayer, all of which calm the nervous system and improve sleep quality. Maintaining a predictable daily routine, eating balanced meals, getting regular activity and limiting excessive news or screen time (especially in these divisive times) can create a sense of control and stability.
Stay Connected
Many older adults experience loneliness and isolation as friends and family pass away and health or mobility challenges make it harder to get out into the world. This loss of regular connection can increase stress levels and negatively affect heart health, since strong social ties are linked to lower blood pressure, reduced inflammation and better emotional well-being.
Staying connected, however, is still very possible with the right support in place. Simple steps like scheduling regular phone or video calls, joining clubs or classes designed for older adults, participating in community or faith-based groups or volunteering can provide a sense of purpose and belonging. Senior centers, walking groups, shared meals and online interest groups can all help replace lost routines with new ones, reminding older adults that meaningful connection doesn’t have to disappear with age.
Quality senior living communities like Lathrop, where like-minded friends open their doors and hearts to one another every day, also engender meaningful bonds with others.
Get to the heart of healthy living at Lathrop.