Heart-Healthy Habits After 60

Your heart works hard every day. After 60, it is a good time to give it some extra care. You do not need to change everything at once. Pick one habit this week and add another next week.

1. Know your blood pressure

The National Heart, Lung, and Blood Institute (NHLBI) says about half of American adults have high blood pressure, and many do not know it. It often has no symptoms until it has caused serious problems. Controlling it can help prevent or delay heart attack, heart failure and stroke.

NHLBI says to have your blood pressure checked at least once a year. Home monitoring is also recommended. A reading that stays at 130/80 or higher means high blood pressure. Ask your doctor what numbers are right for you.

2. Fill your plate with heart-friendly foods

NHLBI suggests building your meals on:

• Vegetables and fruits
• Whole grains, like plain oatmeal, brown rice and whole-grain bread
• Fat-free or low-fat dairy
• Fish rich in omega-3s, such as salmon, tuna and trout
• Lean proteins like skinless poultry, eggs, nuts, seeds, soy and beans
• Olive, canola and sunflower oils, instead of coconut or palm oil

3. Watch salt and saturated fat

NHLBI says adults should eat less than 2,300 milligrams of sodium a day. Sodium is the main part of salt. People with high blood pressure may need even less. Keep saturated fat, which comes mainly from butter, cheese and fatty meats, under 10% of your daily calories. Limit sugary drinks and snacks too. If you drink alcohol, ask your provider how much is right for you.

Your doctor may suggest the DASH eating plan. NHLBI says it has been shown to lower high blood pressure and LDL, the so-called bad cholesterol.

4. Move most days

NHLBI cites federal guidelines of 150 to 300 minutes of moderate activity a week. Brisk walking counts. The CDC says adults 65 and older should also do muscle-strengthening activities on at least 2 days a week, plus activities that improve balance. Some activity is better than none. Talk to your provider before starting a new exercise plan.

5. Get enough sleep

The CDC says adults 61 to 64 need 7 to 9 hours of sleep. Adults 65 and older need 7 to 8 hours. Go to bed and get up at the same time each day. Keep your bedroom quiet, cool and relaxing.

6. Quit smoking and vaping

NHLBI says smoking raises your risk of heart disease and heart attack. It also says nicotine and flavorings in vaping products can damage your heart and lungs. If you smoke, quit. Talk with your doctor about programs and products that can help. You can also call the National Cancer Institute's Smoking Quitline at 1-877-44U-QUIT (1-877-448-7848). It is free.

7. Keep up with your care

Bring a list of your medicines to each visit. Ask your provider about checking your cholesterol as well as your blood pressure. The CDC says staying active can help you stay independent in daily tasks. Small steps add up, and it is never too late to start.