6 Tips to Promote Heart Health
| Blog
February marks American Heart Month, a dedicated time to prioritize heart health and well-being. Although heart disease is a leading health concern, many risk factors can be managed with simple, intentional changes to daily routines.
At CopperWood at Prairie Trail, we understand that heart health is essential for overall wellness. Our senior living team in Ankeny, Iowa, curated these practical tips to help you or someone you love take proactive steps toward a healthier heart.
1. Make Heart-Healthy Food Choices
Nutrition is one of the most powerful tools for maintaining heart health. A balanced diet can help manage cholesterol, blood pressure and weight—three major factors that affect heart function.
Tips for a heart-friendly plate:
- Include whole grains, fresh fruits and vegetables.
- Opt for lean proteins like fish and skinless poultry, along with plant-based options like beans and lentils.
- Incorporate healthy fats like those found in nuts, seeds and olive oil.
- Limit added sugars, processed foods and sodium.
Cooking at home can help you control ingredients and portion sizes. If you enjoy preparing meals, focus on simple recipes that highlight natural flavors and fresh ingredients.
2. Stay Physically Active
Exercise is a cornerstone of heart health, as it helps strengthen the heart muscle, improve circulation and reduce the risk of heart disease. The best part? Physical activity doesn’t have to be intense to make an impact!
Ways to get moving:
- Take regular walks, even if it’s just around your neighborhood or home.
- Explore low-impact exercises like yoga or tai chi, which are gentle on joints.
- Join a group activity to make movement fun and social.
Staying active is easier when it’s part of a routine. Set realistic goals that suit your abilities and focus on consistency over intensity. CopperWood at Prairie Trail, senior living in Ankeny, Iowa, encourages active lifestyles through biophilic design, with inviting spaces for walking and plenty of natural light to inspire movement and connection with nature.
3. Prioritize Quality Sleep
A good night’s sleep is crucial for heart health. Sleep allows your body to rest, repair, and maintain healthy blood pressure levels. Poor sleep, on the other hand, can increase stress on your heart and body.
Tips for better sleep:
- Create a consistent evening routine to help your body recognize when it’s time to relax and prepare for sleep.
- Limit caffeine intake and reduce screen usage in the hours before going to bed.
- Make your sleep environment as comfortable and quiet as possible.
Good sleep hygiene can help you feel more energized and better equipped to tackle other heart-healthy habits.
4. Manage Stress Effectively
Ongoing stress can negatively impact heart health, contributing to elevated blood pressure and the development of unhealthy coping habits. Finding ways to relax and recharge is an important part of maintaining a healthy heart.
Ideas for managing stress:
- Being in nature can have calming effects on the mind and body.
- Engage in mindfulness or meditation to center your attention on the present moment.
- Stay socially connected, whether through phone calls, visits or group activities.
Stress management isn’t about eliminating stress altogether but learning how to navigate it in healthier ways.
5. Stay Hydrated
Hydration is often overlooked, especially in cooler months, but it’s just as important for cardiovascular health as any other season. Water supports circulation, digestion, and temperature regulation—all essential for cardiovascular health.
How to stay hydrated:
- Keep a water bottle handy and sip throughout the day.
- Include hydrating foods like fruits, vegetables and soups in your meals.
- Enjoy warm, caffeine-free beverages like herbal tea as a comforting alternative to water.
Even small efforts to maintain hydration can have big benefits for your heart and overall health.
6. Schedule Regular Check-Ups
Knowing your numbers—blood pressure, cholesterol and blood sugar levels—can help you stay on top of your cardiovascular health. Regular check-ups provide an opportunity to catch potential issues early and discuss lifestyle changes with your doctor.
Proactive care tips:
- Track your health metrics and bring them to appointments.
- Don’t hesitate to ask questions about managing your heart health.
- If you notice unusual symptoms like chest discomfort or shortness of breath, seek medical attention promptly.
Being proactive about your heart health can prevent small problems from becoming larger ones.
Small Changes, Big Impact
Heart health isn’t about making sweeping changes overnight. It’s about taking small, consistent steps that add up over time. By focusing on nutrition, activity, sleep, stress, hydration and regular check-ups, you can make a meaningful difference in your cardiovascular health.
At CopperWood at Prairie Trail, we encourage residents and their families to explore ways to maintain their independence while embracing a lifestyle that supports overall wellness, including heart health. If you’re looking for guidance or resources to get started, we’re here to help. Contact us today to learn more about senior living in Ankeny, Iowa.
This American Heart Month, take a moment to prioritize your heart. It’s a gift that keeps on giving.