Continuing our celebration of #OlderAmericansMonth we are sharing with you four tips to help you live longer, stronger, and better by taking care of your heart.
Brush and floss regularly.
Swollen or bleeding gums caused by bad oral health may lead to microorganisms traveling into the bloodstream, which could cause inflammation and heart damage. Older adults who skimped on oral hygiene were 20 to 35 percent more likely to die during a 17-year study done by University of Southern California researchers.
Do 10 minutes of resistance training every morning.
That adds up to a truly healthy week of muscle strengthening. In research published in 2017 in the Journal of the American Heart Association, women (average age 62) who did just 20 to 59 minutes of muscle-strengthening exercises each week were 29 percent less likely to die during the 12-year study than those who did none. Low muscle strength is associated with an elevated risk of death in people 50 and older, regardless of general health levels. Even cardio exercise doesn’t appear to protect you if you allow your strength levels to deteriorate.
Be an avocado sneak.
Replace half the butter in your baking recipes with mashed avocado, and sneak this source of healthy monounsaturated fatty acids (MUFAs) into smoothies and spreads whenever you can. Replacing saturated fats with MUFAs can help lower LDL (bad) cholesterol.
15. Walk off your cravings. Smoking puts you at a higher risk for heart disease and stroke. When a craving hits, try lacing up your shoes and heading out for a quick walk and breath of fresh air. Who knows? You might just want to keep going!
Put a banana on it.
A diet rich in potassium can help offset some of sodium’s harmful effects on blood pressure. Add bananas to everything from breakfast cereal to nighttime desserts to PB&J sandwiches. While you’re at it, squeeze in more sweet potatoes, tomatoes and oranges.
Reference: AARP 60 Ways to Live Longer, Stronger, and Better