5 Simple Ways Seniors Can Maintain Heart Health

February is recognized as Heart Month by several health organizations across Canada, including the Heart and Stroke Foundation. Many of these organizations initiate programs and campaigns during the month to help educate Canadians about mitigating their risk of heart disease.

According to Statistics Canada (2024), heart disease is the second leading cause of death in the country. Though individuals of all ages may be impacted by heart disease, Health Canada (2022) stresses that the risk of heart disease increases with age, making it especially important for older adults to understand their risk factors. Men are diagnosed with heart disease more than women, but both genders may be at risk.

While heart disease can sometimes be caused by unavoidable environmental and genetic factors, experts, including Health Canada (2022), generally agree that there are five steps anyone can take to help reduce their own risk of being diagnosed with heart disease:

1. Being smoke-free. Smoking can increase your risk of heart disease as it can contribute to plaque buildup in the arteries (Health Canada, 2023). The Government of British Columbia has many resources available to help you quit.
2. Staying physically active. The Heart and Stroke Foundation of Canada advocates for partaking in a variety of activities, including flexibility, strength, balance and aerobic-based exercise, to help reduce your risk of disease and muscular breakdown. Talk to a health care professional before embarking on any new fitness program.
3. Eating a healthy diet. Speak to a doctor or dietitian about any specific concerns you may have about your diet. Healthy eating resources are available at Canada’s Food Guide.
4. Maintaining a healthy weight. A healthy weight may look different for everyone and is one component in the spectrum of health. Please speak to your doctor if you have concerns.
5. Limiting alcohol use. Alcohol can negatively impact blood pressure and increase your risk of disease. The Canadian Centre on Substance Use and Addiction recommends limiting alcohol intake to 2 drinks or less per week to reduce health risks, including the risk of heart disease.

If you have any additional concerns about your risk of heart disease, please reach out to your doctor or visit Health Canada or the Heart and Stroke Foundation for more information.

References

Statistics Canada. (2024, December 4). Leading causes of death, total population, by age group. https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1310039401.

Government of Canada. (2022, July 28). Heart Disease in Canada. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/heart-disease-canada.html.   

Government of Canada. (2023, March 17). Tobacco and heart disease. https://www.canada.ca/en/health-canada/services/health-concerns/tobacco/legislation/tobacco-product-labelling/smoking-heart-disease.html.

Heart and Stroke Foundation of Canada. (n.d.). How much physical activity do you need? https://www.heartandstroke.ca/healthy-living/stay-active/how-much-physical-activity-do-you-need.  

Canadian Centre on Substance Use and Addiction. (n.d.). Canada’s guidance on alcohol and health. https://www.ccsa.ca/canadas-guidance-alcohol-and-health.