Top 5 Expert Approved Heart-Healthy Habits for Adults Over 60

Heart disease remains the leading cause of death for adults in the United States, but many of the biggest risk factors are within your influence. The American Heart Association's "Life's Essential 8" framework covers eight areas: diet, physical activity, nicotine exposure, sleep, body weight, cholesterol, blood sugar, and blood pressure. These five habits touch most of them.

High blood pressure, high LDL cholesterol, and elevated blood sugar often cause no symptoms. Ask your doctor to check them regularly and to explain what your personal targets should be. Knowing your numbers is the first step in protecting your heart.

Aim for about 150 minutes of moderate activity per week, such as brisk walking, broken into sessions that fit your life. Adding strength training two days a week supports muscle, balance, and metabolic health. Start where you are and build gradually. Our guide to walking and strength training for healthy aging shows how.

Heart-healthy eating patterns, such as the Mediterranean diet, emphasize vegetables, fruit, beans, whole grains, fish, nuts, and olive oil, while limiting processed meats, refined carbohydrates, and excess salt. Many adults benefit from watching sodium, since too much can raise blood pressure. Ask your doctor what target is right for you. Not sure about processed foods? See our look at the processed meat claim and what the evidence shows.

Poor sleep and chronic stress are linked with higher blood pressure and heart risk. Aim for seven to nine hours of sleep, and build in stress relief you will actually keep doing: a walk, breathing exercises, time outdoors, or time with people you enjoy. Loud snoring with daytime tiredness is worth mentioning to your doctor, as sleep apnea is linked to heart problems.

If you smoke, quitting is one of the most powerful things you can do for your heart at any age, and your doctor can help with options that improve your chances of success. If you drink alcohol, talk with your doctor about what is safe for you.

Call 911 right away for chest pain or pressure, shortness of breath, pain spreading to the arm, jaw, neck, or back, cold sweats, nausea, or sudden lightheadedness. Symptoms can be subtler in women, and sometimes show up as unusual fatigue or shortness of breath. Never wait to see if symptoms pass.

If you take medication for blood pressure, cholesterol, or blood sugar, keep taking it as prescribed. Do not stop or change doses without speaking with your doctor, even if you feel fine.

Keep going: Explore our Heart Health page, and download the free Protein Guide for Adults 30+, focused on 60+, for simple meal ideas that support strength and energy.

Medical disclaimer: DrAIFIT provides general educational information and is not a medical service. This content does not diagnose, treat, cure, or prevent disease. Speak with a qualified healthcare professional before changing your diet, exercise, supplements, or medications, especially if you have a medical condition or take prescription medication.