Four Tips on How to Avoid Heart Disease

By Denise Austin

Hi everyone! Did you know that February is American Heart Month? It’s a time to really think about how your genetics and lifestyle choices affect your heart’s health. Here are a few ways to keep your heart healthy.

Tip 1: Eat Better

Avoid Saturated Fats, Trans Fats, and Cholesterol.
How to do it: Concentrate on heart-healthy foods such as vegetables, fruit, whole grains, fat-free or low-fat dairy options, and protein-rich choices. Food and oils high in monounsaturated and polyunsaturated fats such as nut and seed butters, salmon, and avocados are excellent for this!¹ To help, Ensurem will be posting healthy recipes to Ensurem.com to give you more ideas. New recipes will be added regularly throughout the year.

Tip 2: Lower Alcohol Use

Cut Down to Improve Heart Health.
How to do it: First, make a plan. Aim to cut back on your alcohol consumption gradually. If you need help, reach out to family and friends to get support and take it one day at a time. Try having smaller or lower-strength drinks,
staying hydrated, and taking a break by having at least one or two drink-free days per week.²

Tip 3: Limit Tobacco Use

Quit Smoking to Prevent Becoming a Heart Disease Statistic
How to do it: Smoking causes one of out of every four deaths from cardiovascular disease in the United States.³ Helpful approaches to quitting include nicotine replacement therapy, chewing on something crunchy and tasty such as carrots, enjoyable exercise, relaxation techniques. If you need help quitting, don’t be afraid to ask your family and friends for support. Plus, there are free online resources available to help you kick your habit. If you need another reason to quit, your Medicare insurance may be affected by your tobacco use.

Tip 4: Increase Physical Activity

Lower Your Chances of Heart Disease with Regular Exercise
How to do it: Get moving to cut your risk. Some great exercises for those in their 60s include:

• No-impact cardio
• Power walking
• Indoor cycling
• Swimming
• Tennis
• Hiking
• Pickleball

Regular exercise is generally associated with lower risk of heart disease – any activity is great, and more is better!⁴ If you’re interested in joining a gym, you may be able to get a fitness membership with your health insurance plan.

The Bottom Line

By watching what you eat, limiting alcohol and tobacco use, and increasing your physical activity, you can improve your chances of preventing heart disease. Wishing you well on your journey!

Denise Austin is a best-selling author and creator of Fit Over 50 magazine. A 40-year wellness ambassador, Austin has sold more than 24 million exercise videos and DVDs and a champion for people who aspire to live their best life, regardless of their age or current health conditions.

References 
¹“Choose Heart-Healthy Foods,” National Heart, Lung, and Blood Institute (accessed 2/6/2023) 
² “Tips on Cutting Down,” National Health Service England (accessed 2/6/2023) 
³ “Cardiovascular Care Settings and Smoking Cessation,” Centers for Disease Control and Prevention (accessed 2/7/2023) 
⁴ “Physical Activity and Cardiovascular Disease: How Much is Enough?,” National Library of Medicine (accessed 2/7/2023) 

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