How to maintain heart health after 60

How to maintain heart health after 60: Complete guidance

Section 1: Understanding of the cardiovascular system and age-related changes

The cardiovascular system, including the heart, blood vessels (arteries, veins, capillaries) and blood, is responsible for the delivery of oxygen and nutrients to all organs and tissues of the body. With age, like any other system, the cardiovascular system undergoes a number of changes. Understanding these changes is critical of maintaining heart health after 60 years.

• Reducing the elasticity of blood vessels: Arteries become less flexible and elastic, which leads to an increase in blood pressure (hypertension). This is due to the accumulation of collagen and reduction of elastin in the walls of the vessels. Increased blood pressure exerts an additional burden on the heart, increasing the risk of heart failure, stroke and other cardiovascular diseases.

• Thickening of the walls of the heart: The walls of the heart, especially the left ventricle, can thicken (hypertrophy of the left ventricle). This can be caused by increased blood pressure or other factors. Thickening of the walls of the heart can make it difficult to fill it with blood and worsen its function.

• Reduced heart rate (heart rate): The maximum heart rate during physical activity decreases with age. This is due to changes in the electrical system of the heart and a decrease in sensitivity to adrenaline.

• Accumulation of atherosclerotic plaques: Atherosclerosis is the process of accumulation of fat deposits (plaques) in the walls of arteries. With age, this process progresses, which can lead to narrowing of the arteries and limiting blood flow. This increases the risk of angina pectoris (chest pain), myocardial infarction (heart attack) and stroke.

• Heart rhythm disturbances (arrhythmias): With age, the risk of arrhythmias, such as atrial fibrillation, increases. Arrhythmias can be caused by various factors, including structural changes in the heart, electrolyte imbalance and drugs.

• Reducing the sensitivity of baroreceptors: Barore receptors are sensors in arteries that respond to changes in blood pressure. With age, the sensitivity of baroreceptors decreases, which can lead to fluctuations in blood pressure and dizziness.

Section 2: Risk factors for cardiovascular diseases after 60

Understanding the risk factors that affect the health of the heart is the first step towards the prevention and management of cardiovascular diseases. After 60 years, the influence of these factors may intensify.

• High blood pressure (hypertension): Hypertension is one of the most common and important risk factors for cardiovascular diseases. Control of blood pressure using a diet, physical exercises and drugs is crucial. The target values ​​of blood pressure should be determined by the doctor.

• High cholesterol level: The high level of “bad” cholesterol (LDL) and the low level of “good” cholesterol (HDL) contribute to the formation of atherosclerotic plaques. Regular control of cholesterol levels and compliance with a low content of saturated and trans fats are important for maintaining heart health.

• Diabetes sugar: Diabetes significantly increases the risk of cardiovascular diseases. The increased blood sugar damage blood vessels and accelerates the process of atherosclerosis. Careful control of blood sugar, diet and regular physical exercises are necessary to reduce risk.

• Smoking: Smoking is a powerful risk factor for cardiovascular diseases. Refusal of smoking is one of the most important actions that can be taken to protect the health of the heart. Smoking damages blood vessels, increases blood pressure and promotes blood clots.

• Obesity: Obesity, especially abdominal (fat in the abdomen), is associated with an increased risk of cardiovascular diseases. Reducing weight with a diet and physical exercises can significantly improve heart health.

• Insufficient physical activity: The lack of physical activity increases the risk of developing cardiovascular diseases. Regular physical exercises strengthen the heart muscle, improve blood circulation and help control weight, blood pressure and cholesterol.

• Inal meals: A high content of saturated and trans fats, cholesterol, sodium and sugar increases the risk of cardiovascular diseases. Compliance with a healthy diet rich in fruits, vegetables, whole grains and low -fat proteins is important for maintaining heart health.

• Stress: Chronic stress can increase blood pressure and increase the risk of cardiovascular diseases. It is important to learn how to manage stress using relaxation techniques, such as meditation, yoga or breathing exercises.

• Family history of cardiovascular diseases: If you have close relatives (parents, brothers, sisters) suffering from cardiovascular diseases, your risk may be increased. It is important to inform your doctor about the family history.

• Age: The age itself is a risk factor. The risk of cardiovascular diseases increases with age, especially after 60 years.

Section 3: Diet for heart health after 60

Healthy nutrition plays a key role in maintaining heart health. After 60 years, it is especially important to adhere to a diet that helps control blood pressure, cholesterol, blood sugar and weight.

• Mediterranean diet: The Mediterranean diet is recognized as one of the most healthy diets for the heart. It includes a large number of fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. Moderate quantities allowed fish, poultry and dairy products. Red meat should be consumed in small quantities.

• Restriction of saturated and trans fats: Saturated fats are found in fatty meat, dairy products with a high fat content and some vegetable oils (for example, coconut and palm). Transfiders are found in fried foods, baking and some processed products. The use of saturated and trans fats should be limited, as they increase the level of “bad” cholesterol (LDL).

• Increased consumption of unsaturated fats: Unsaturated fats contained in olive oil, avocados, nuts and fatty fish (for example, salmon, tuna and herring) are useful for heart health. They help reduce the level of “bad” cholesterol and increase the level of “good” cholesterol.

• Cholesterol consumption restriction: Cholesterol is found in animal products, such as meat, poultry, eggs and dairy products. Although cholesterol is necessary for the body, its excessive consumption can increase the level of cholesterol in the blood.

• Increase in fiber consumption: Fiber is contained in fruits, vegetables, whole grains and legumes. Fiber helps reduce cholesterol, control blood sugar and maintain healthy weight.

• Sodium consumption restriction: Sodium (salt) increases blood pressure. Sodium consumption of up to 2300 mg per day or less should be limited. Avoid adding salt to food and read the labels of food to find out the sodium content.

• Sugar consumption restriction: Excessive sugar consumption can lead to weight increase, increase blood sugar and increase the risk of cardiovascular diseases. Avoid sweet drinks, sweets and other foods of sugar.

• The use of sufficient potassium: Potassium helps reduce blood pressure. Products rich in potassium include bananas, oranges, potatoes, spinach and tomatoes.

• Hydration: Drink enough water during the day. Dehydration can increase the risk of blood clots.

• Examples of specific products useful for the heart:

  • Oatmeal: Contains soluble fiber, which helps reduce cholesterol.
  • Salmon: Omega-3 fatty acids are rich, which are useful for the health of the heart.
  • Nuts: Contain unsaturated fats, fiber and vitamins.
  • Berries: Rich in antioxidants that protect the cells from damage.
  • Avocado: Contains unsaturated fats and potassium.
  • Legumes: Contain fiber, protein and iron.
  • Dark chocolate (in moderation): Contains antioxidants.

Section 4: Physical activity for heart health after 60

Regular physical exercises have many advantages for the health of the heart, especially after 60 years. They help strengthen the heart muscle, improve blood circulation, control weight, blood pressure and cholesterol.

• Physical activity recommendations: The American Cardiological Association recommends that it be paid at least 150 minutes a week of moderate aerobic activity intensity or 75 minutes a week of intensive aerobic activity, or a combination of both. It is also recommended to perform strength training at least twice a week.

• Aerobic activity: Aerobic activity is any activity that makes your heart beat faster and breathe deeper. Examples of aerobic activity include walking, jogging, swimming, cycling, dancing and gardening.

• Power training: Power training helps strengthen muscles and bones. Examples of strength training include weight lifting, using simulators, performing exercises with their own weight (for example, push -ups and squats) and the use of elastic ribbons.

• Exercises for flexibility and balance: Exercises for flexibility and balance, such as stretching and yoga, help improve flexibility, coordination and balance. This is especially important for the elderly, as it helps to prevent falling.

• Tips for the beginning of classes:

  • Consult a doctor: Before starting a new exercise program, it is important to consult a doctor, especially if you have any diseases.
  • Start slowly: Start with small loads and gradually increase the intensity and duration of training.
  • Find the lesson you like: If you like what you do, you are more likely to adhere to the exercise program.
  • Engage with a friend: Classes with a friend can help you remain motivated.
  • Listen to your body: If you feel pain, stop and rest.

• Examples of exercises for heart health after 60:

  • Walking: A simple and effective form of aerobic activity.
  • Swimming: A great option for people with joint diseases.
  • Cycling: It can be both outdoors and in the room on an exercise bike.
  • Dancing: A fun and energetic way to improve heart health.
  • Yoga: Improves flexibility, balance and reduces stress.
  • Raising light weights: Strengthens muscles and bones.

Section 5: Control of blood pressure after 60

Control of blood pressure is crucial for the health of the heart after 60 years. High arterial pressure exerts an additional load on the heart and increases the risk of cardiovascular diseases.

• Regular measurement of blood pressure: Regularly measure blood pressure, both at home and in the doctor’s office. Discuss with your doctor how often you should measure blood pressure.

• The target values ​​of blood pressure: The target values ​​of blood pressure should be determined by the doctor. For most people, the target value of blood pressure is less than 130/80 mm Hg. Art.

• Ways to reduce blood pressure:

  • Compliance with a healthy diet: See Section 3 About the Diet for Heart Health.
  • Regular physical exercises: See section 4 about physical activity for the health of the heart.
  • Weight loss: Weight reduction can help reduce blood pressure.
  • Sodium consumption restriction: See Section 3 About the Diet for Heart Health.
  • Stress management: See section 2 about risk factors.
  • Refusal of smoking: See section 2 about risk factors.
  • Moderate drinking of alcohol (if permitted by a doctor): Limit alcohol use up to one drink per day for women and two drinks per day for men.
  • Medicines: If a change in lifestyle is not enough to reduce blood pressure, your doctor may prescribe drugs. It is important to take medicines in accordance with the instructions of the doctor.

• Belongation medicines: There are several different types of drugs that can be used to reduce blood pressure, including:

  • Diuretics: Help the body to remove excess fluid and salt.
  • ACE inhibitors: Block the production of angiotensin II, hormone, which narrows blood vessels.
  • Angiotensin II (sconces) receptor blockers: Block the action of angiotensin II.
  • Beta blockers: Slow down the heart rhythm and reduce blood pressure.
  • Calcium channel blockers: Relax blood vessels.

Section 6: Control of cholesterol after 60

Control of cholesterol is important for the prevention of atherosclerosis and cardiovascular diseases.

• Regular blood test for cholesterol: Pass the blood test for cholesterol to control the level of LDL cholesterol (“bad” cholesterol), LDL cholesterol (“good” cholesterol) and triglycerides. Discuss with your doctor how often you should take a blood test for cholesterol.

• Cholesterol target values: The target values ​​of cholesterol should be determined by the doctor. For most people, the target value of LDL cholesterol is less than 100 mg/DL.

• Ways to reduce cholesterol levels:

  • Compliance with a healthy diet: See Section 3 About the Diet for Heart Health.
  • Regular physical exercises: See section 4 about physical activity for the health of the heart.
  • Weight loss: Weight reduction can help reduce cholesterol.
  • Refusal of smoking: See section 2 about risk factors.
  • Medicines: If a change in lifestyle is not enough to reduce cholesterol, your doctor may prescribe drugs. It is important to take medicines in accordance with the instructions of the doctor.

• Medicines for reducing cholesterol levels: There are several different types of drugs that can be used to reduce cholesterol levels, including:

  • Statin: Block cholesterol production in the liver. Statins are the most common type of drug to reduce cholesterol.
  • Cholesterol absorption inhibitors: Block the absorption of cholesterol from food in the intestines.
  • Sequestrants of bile acids: They are associated with bile acids in the intestines and help to remove cholesterol from the body.
  • Fibrates: Reduce triglycerides and increase the level of HDL cholesterol.
  • PCSK9 inhibitors: PCSK9 protein is blocked, which reduces the liver ability to remove LDL cholesterol from the blood.

Section 7: Diabetes Management after 60

If you have diabetes, careful control of blood sugar is crucial for the health of the heart. An increased blood sugar damage blood vessels and increases the risk of cardiovascular diseases.

• Regular control of blood sugar: Regularly control the blood sugar level, both at home and in the doctor’s office. Discuss with your doctor how often you should control the blood sugar.

• The target values ​​of blood sugar levels: The target values ​​of blood sugar should be determined by the doctor. For most people, the target value of the blood sugar level in the bloodstream is from 80 to 130 mg/DL, and the target value of blood sugar levels two hours after eating is less than 180 mg/DL.

• Methods of controlling blood sugar:

  • Compliance with a healthy diet: See Section 3 About the Diet for Heart Health. Limit the consumption of sugar and carbohydrates.
  • Regular physical exercises: See section 4 about physical activity for the health of the heart.
  • Medicines: If a change in lifestyle is not enough to control blood sugar, your doctor may prescribe drugs. It is important to take medicines in accordance with the instructions of the doctor.

• Diabetes Medicines: There are several different types of drugs that can be used to control blood sugar, including:

  • Metformin: Improves insulin sensitivity and reduces the production of glucose in the liver.
  • Sulphonilmochevin: They stimulate the pancreas to produce more insulin.
  • Glitinids: They stimulate the pancreas to produce insulin, but act faster and shorter than sulfonyl gross.
  • Thiazolidindyons (grocery zones): Improve insulin sensitivity.
  • DPP-4 inhibitors (glyptines): The DPP-4 enzyme is blocked, which breaks down hormones that stimulate insulin production.
  • GPP-1 receptor agonists: Stimulate insulin production and reduce appetite.
  • SGLT2 inhibitors: Block reabsorption of glucose in the kidneys, which leads to the elimination of glucose in urine.
  • Insulin: Introduced in injection or using a pump.

Section 8: Stress management for heart health after 60

Chronic stress can increase blood pressure and increase the risk of cardiovascular diseases. It is important to learn how to manage stress using relaxation techniques.

• Relaxation techniques:

  • Meditation: Helps to calm the mind and body.
  • Yoga: Improves flexibility, balance and reduces stress.
  • Respiratory exercises: Help reduce heart rate and blood pressure.
  • Progressive muscle relaxation: Includes tension and relaxation of various muscle groups.
  • Preview: Includes the creation of mental images that help to relax.

• Other stress control methods:

  • Physical activity: See section 4 about physical activity for the health of the heart.
  • Conducting time in nature: Natural walks can help reduce stress.
  • Hobby classes: Classes of your favorite business can help to distract from stress.
  • Communication with friends and family: Social support can help reduce stress.
  • Sufficient sleep: The lack of sleep can increase stress.

Section 9: Refusal of smoking for heart health after 60

Refusal of smoking is one of the most important actions that can be taken to protect the health of the heart. Smoking damages blood vessels, increases blood pressure and promotes blood clots.

• Advantages of smoking refusal:

  • Reducing the risk of cardiovascular diseases.
  • Reduction of cancer risk.
  • Improving breathing.
  • Increase in life expectancy.

• Methods of smoking refusal:

  • Nicotin -replacement therapy (NZT): Includes the use of plasters, chewing gum, candies, inhalers and sprays.
  • Medicines: Bupropion and vareniklin.
  • Consulting: Consulting can help you develop a plan for smoking and cope with the symptoms of cancellation.
  • Support groups: Support groups can provide you with support and motivation.

Section 10: Regular medical examinations for heart health after 60

Regular medical examinations are important for identifying and managing the risk factors of cardiovascular diseases.

• Regular visits to the doctor: Regularly visit a doctor to examine, measure blood pressure, blood test for cholesterol and blood sugar.
• Electrocardiogram (ECG): ECG records the electrical activity of the heart and can identify arrhythmias and other heart problems.
• Echocardiography: Echocardiography uses ultrasound to create an image of the heart and can identify structural heart problems.
• Stress test: The stress test evaluates how the heart reacts to physical activity.
• Computed tomography (CT) of the heart: CT hearts can identify calcium accumulation in the arteries of the heart.

Section 11: Vaccination for heart health after 60

Some infectious diseases, such as flu and pneumonia, can increase the risk of cardiovascular diseases. Vaccination can help protect against these infections.

• Influenzation against influenza: An annual flu vaccination is recommended for all people over 6 months.
• Vaccination against pneumococcal infection: Vaccination against pneumococcal infection is recommended for all people over 65 years old and for people with certain diseases.

Section 12: The importance of sleep for heart health after 60

The lack of sleep can increase blood pressure, blood sugar and increase the risk of cardiovascular diseases.

• Recommendations for sleep: Most adults take from 7 to 8 hours of sleep per day.
• Sleep advice:
  • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
  • Create a relaxing atmosphere in the bedroom: Make sure that the bedroom is dark, quiet and cool.
  • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  • Regularly engage in physical exercises: Physical exercises can help improve sleep, but avoid classes before bedtime.
  • Consult a doctor if you have sleep problems: If you have problems with sleep, such as insomnia or apnea in a dream, consult a doctor.

Section 13: Signs and symptoms of a heart attack and a stroke after 60

It is important to know the signs and symptoms of a heart attack and a stroke in order to seek medical help in time.

• Signs and symptoms of a heart attack:

  • Pain or discomfort in the chest, which can be felt as pressure, compression or burning.
  • The pain spreading into the arm, shoulder, neck, jaw or back.
  • Dyspnea.
  • Nausea or vomiting.
  • Dizziness or weakness.
  • Cold sweat.

• Signs and symptoms of stroke (FAST):

  • F (Face): Opinion of one side of the face.
  • A (Arms): The weakness of one hand.
  • S (Speech): Slurious speech or difficulties with understanding of speech.
  • T (Time): Time is crucial. If you notice any of these symptoms, immediately call an ambulance.

Section 14: Medicines and supplements for heart health after 60

Some drugs and supplements can help maintain heart health, but it is important to discuss their use with a doctor.

• Aspirin: Low doses of aspirin can help prevent blood clots, but they can also increase the risk of bleeding. Discuss with your doctor if the reception of aspirin is suitable for you.
• Omega-3 fatty acids: Omega-3 fatty acids contained in oily fish and fish oil supplements can help reduce triglycerides and improve the function of the heart.
• Coenzim Q10 (COQ10): COQ10 is an antioxidant that can help protect the cells from damage. Some studies have shown that COQ10 can be useful for people with heart failure.
• Vitamin D: Vitamin D is important for bone health, but some studies have shown that it can also be useful for heart health.
• Red yeast rice: Red yeast rice contains Monacoline K, which acts as statin and can help reduce cholesterol. It is important to consult a doctor before using red yeast rice, as he can cause side effects similar to statins.

Section 15: Social support and heart health after 60

Social support can help reduce stress and improve heart health.

• Support social ties: Regularly communicate with friends and family.
• Join the support groups: Support groups can provide you with support and motivation.
• Volunteering: Volunteering can help you feel useful and reduce stress.

Section 16: Travel and Heart of Heart after 60

If you have cardiovascular diseases, it is important to consult a doctor before the trip.

• Prepare for the trip:
  • Take all the necessary medicines with you.
  • Find out where the nearest hospitals and doctors are.
  • Make sure that you have insurance that covers medical expenses abroad.
  • Avoid excessive loads and highlands.

Section 17: Understanding and Management of heart failure after 60

Heart failure is a condition in which the heart cannot pump blood enough to meet the needs of the body.

• Signs and symptoms of heart failure:

  • Dyspnea.
  • Fatigue.
  • Swelling of the legs and ankles.
  • Fast or irregular heart rhythm.
  • Cough or wheezing.
  • Equity due to fluid retention.

• Heart failure management:

  • Medicines.
  • Sodium consumption restriction.
  • Limiting fluid consumption.
  • Regular physical exercises (under the supervision of a doctor).
  • Regular weighing.
  • Regular visits to the doctor.

Section 18: What to do with chest pain after 60

Breast pain can be a sign of a serious heart problem, such as angina pectoris or a heart attack.

• Call an ambulance immediately if you suddenly have severe chest pain.
• If chest pain occurs with physical exertion and goes at rest, it can be angina pectoris. Consult a doctor.
• Take nitroglycerin if he is prescribed to you by a doctor.

Section 19: Life with a pacemaker or defibrillator after 60

A pacemaker is a device that helps to control the heart rhythm. The defibrillator is a device that can deliver an electric blow to restore a normal heart rhythm.

• Follow the instructions of the doctor to care for the device.
• Avoid strong magnetic fields.
• Regularly visit a doctor to check the device.

Section 20: Alternative and complementary methods of treatment for heart health after 60

Some alternative and complementary treatment methods can help maintain heart health, but it is important to discuss their use with a doctor.

• Acupuncture: Some studies have shown that acupuncture can help reduce blood pressure and reduce stress.
• Tai-you: Tai-chi is a form of soft physical exercises that can help improve flexibility, balance and reduce stress.
• Qigun: Qigun is a form of Chinese medicine, which includes breathing exercises, meditation and movement. Some studies have shown that qigong can help reduce blood pressure and improve the function of the heart.

Section 21: Psychological health and heart health after 60

Psychological health plays an important role in the health of the heart. Depression, anxiety and social isolation can increase the risk of cardiovascular diseases.

• Support your psychological health:
  • Turn for help if you have depression or anxiety.
  • Support social ties.
  • Do what you like.
  • Practice relaxation techniques.

Section 22: Legal and financial issues related to heart health after 60

It is important to plan legal and financial issues related to heart health.

• Make a will and power of attorney.
• Discuss your medical decisions with loved ones.
• Check your medical insurance.
• Plan your finances.

Section 23: The importance of self -care for the health of the heart after 60

Caring for itself is important for the health of the heart. Highlight time for yourself to relax and do what you like.

• Do what brings you joy.
• Take time for relaxation and relaxation.
• Support a healthy lifestyle.
• Be grateful for what you have.

Section 24: recent research and development in the field of heart health after 60

Science in the field of cardiology is constantly developing. Follow the latest research and developments.

• Study new drugs and methods of treatment.
• Participate in clinical trials.
• Be in the know of the latest news in the field of cardiology.

Section 25: Tips for long -term maintenance of heart health after 60

Maintaining heart health is a long -term task.

• Observe a healthy lifestyle.
• Visit a doctor regularly.
• Be in the know of recent research and developments.
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