Our hearts work hard for us every day, but as we get older, they need a little extra care. Over time, the blood vessels that keep everything flowing smoothly can become stiffer, making it harder for the heart to pump as efficiently as it once did. This can increase the risk of high blood pressure, high cholesterol, and other heart-related conditions.
The good news is that even small adjustments to daily habits can make a real difference. Eating well, staying active, and managing stress all play a role in keeping the heart strong and reducing the risk of complications. While some changes are a natural part of ageing, looking after your heart can help you stay healthier for longer and continue enjoying the things you love.
How to Maintain a Healthy Heart
Keeping your heart healthy doesn’t have to be complicated. Small changes, done consistently, can make a real difference, whether that’s eating well, staying active, or simply getting enough rest. Looking after your heart is about balance, not perfection, and finding routines that fit into daily life.
Follow a Balanced Diet for Heart Health
The food you eat has a direct impact on your heart. A balanced diet can help keep your blood pressure and cholesterol in check, lowering the risk of heart disease and keeping your heart working as it should.
Good choices for a healthy heart:
- Plenty of fruit and veg – Full of vitamins, minerals, and antioxidants that help protect your heart.
- Whole grains – Brown rice, oats, and wholemeal bread can help manage cholesterol.
- Lean proteins – Foods like fish, chicken, beans, and nuts are good sources of protein without too much fat.
- Healthy fats – Found in olive oil, avocados, and oily fish, these can help protect the heart.
Foods to cut back on:
- Saturated fat – Found in butter, fatty meats, and full-fat dairy, too much can raise cholesterol.
- Salt – Can increase blood pressure, so it’s worth checking labels and using herbs for flavour instead.
- Processed foods – Things like ready meals, fried food, and sugary snacks often contain high levels of salt, sugar, and unhealthy fats.
Eating well doesn’t mean giving up all your favourites. Small swaps like choosing wholemeal bread instead of white, or seasoning food with herbs instead of salt all add up over time. A little more balance in your meals is one of the simplest ways to help keep your heart healthy as you get older.
Get Active and Maintain a Healthy Weight
Staying active is one of the best things you can do for your heart. Regular movement keeps your blood flowing, helps control blood pressure, and supports a healthy weight – all of which reduce the risk of heart disease. It’s important to note that you don’t need to do anything strenuous to feel the benefits.
Gentle Ways to Keep Moving
If high-impact exercise feels overwhelming, there are plenty of low-impact ways to stay active:
- Walking – Even a short stroll each day can improve circulation and boost heart health.
- Chair exercises – Great for improving flexibility and strength without putting strain on your joints.
- Stretching – Helps with mobility, balance, and reducing stiffness.
Staying mobile isn’t just good for your heart – it also helps with maintaining a healthy weight, reducing aches and pains, and improving overall energy levels. Finding ways to keep moving, even in small ways, can have a lasting impact on your health and well-being.
Quit Smoking to Protect Your Heart
Smoking is one of the biggest risk factors for heart disease. It damages blood vessels, raises blood pressure, and increases the likelihood of a heart attack or stroke. In fact, according to the British Heart Foundation, smokers are almost twice as likely to have a heart attack compared to non-smokers. The good news is that the moment you quit, your heart starts to recover.
Steps to Stop Smoking for Good
- Get professional support – The NHS Stop Smoking Service offers free help, including nicotine replacement therapy and one-to-one support.
- Manage cravings – Distraction techniques like chewing gum, deep breathing, or going for a short walk can help.
- Identify triggers – Stress, routine, and social habits can all play a role. Recognising them makes it easier to create new, healthier patterns.
- Lean on support – Friends, family, or online communities can make a big difference when you’re trying to quit.
Quitting isn’t easy, but every day without smoking reduces your risk of heart disease and improves overall health. If you’re thinking about stopping, the NHS website has plenty of resources to help.
Monitor Cholesterol and Other Risk Factors
Keeping an eye on cholesterol, blood pressure, and weight is one of the best ways to protect your heart. High cholesterol can lead to blocked arteries, high blood pressure puts extra strain on the heart, and carrying extra weight increases the risk of heart disease.
If you’re over 40, you may be eligible for a free NHS Health Check, which helps spot early signs of heart disease. The sooner any changes are identified, the easier they are to manage.
Regular Health Checks Make a Difference
- Cholesterol – Too much can build up in arteries, increasing the risk of heart attacks and strokes. A simple blood test can check your levels.
- Blood pressure – High blood pressure often has no symptoms, so regular checks are key to catching any issues early.
- Weight management – Carrying extra weight can put added strain on the heart and raise the risk of diabetes and other complications.
Making small lifestyle changes such as eating well, staying active, and keeping up with health checks can go a long way in protecting heart health for years to come.
Reduce Stress and Look After Your Mental Wellbeing
We often think of heart health in terms of diet and exercise, but stress plays a big role too. When we’re under pressure, the body releases hormones like adrenaline and cortisol, which can raise blood pressure and put extra strain on the heart. Over time, chronic stress can increase the risk of heart disease by up to 40% (The BMJ).
Ways to Reduce Stress and Support Heart Health
- Take time to relax – Deep breathing, meditation, or even a quiet moment with a cup of tea can help lower stress levels.
- Stay connected – Talking to friends and family, whether in person or over the phone, can make a big difference to mental wellbeing.
- Get moving – Gentle activities like walking or stretching release endorphins, which help counteract stress.
- Prioritise sleep – A good night’s rest supports both mental and physical health, helping to regulate blood pressure and heart function.
Stress is part of life, but managing it well can protect both your heart and your overall wellbeing. It can be easy to overlook amid busy lifestyles, but finding small ways to unwind and stay connected can help improve our health in the long term.
How Home Care Can Help Keep Your Heart Healthy
We know that maintaining heart health isn’t just about individual lifestyle choices but also having the right support in place. Whether it’s helping with medication, encouraging movement, or simply being there for conversation and companionship, small daily actions can improve both health and wellbeing and lead to better outcomes.
Medication Support for Heart Health
Managing medications properly is essential for keeping blood pressure and cholesterol under control. Caregivers help by:
- Providing reminders to ensure medications are taken correctly and on time.
- Keeping an eye out for side effects, such as dizziness or swelling, that may signal a problem.
- Liaising with families and healthcare professionals if any concerns arise.
Encouraging Gentle Exercise to Keep the Heart Healthy
Regular movement helps maintain circulation, energy levels, and independence, but it’s not always easy for older adults to stay active. A Caregiver can:
- Encourage safe, low-impact activity like walking, stretching, or seated exercises.
- Support daily routines that keep mobility in check and prevent stiffness.
- Ensure movement stays safe and manageable, adapting exercises as needed.
Jo Cleary, our Learning and Development Manager, who has spent years training caregivers to support older adults, explains:
“Looking after your heart isn’t just about eating well and staying active, it’s about building small, sustainable habits that make a difference every day. One of the biggest challenges as we get older is keeping moving when mobility starts to decline. That’s why our caregivers focus on simple, practical ways to encourage movement, whether it’s stretching in the morning or a short walk around the house.
“Managing medication is another key part of heart health. A missed dose here and there might not seem like much, but for someone with high blood pressure or heart disease, consistency is vital. Our caregivers help keep routines on track and know when to flag any concerns to families or healthcare professionals.
“And beyond the physical side of things, loneliness and stress can take a real toll on the heart. Having someone to chat with, share a meal, or even go for a gentle walk can make a huge difference. A strong support system isn’t just about the practical help – it’s about maintaining quality of life.”
Small Changes Make a Big Difference
Protecting heart health doesn’t have to mean big lifestyle overhauls. It’s simply embedding consistent habits to stay on top of your health.
For many, a little support from family can really help. Encouraging loved ones to keep moving, prepare balanced meals, and attend regular health checks helps them stay on top of their well-being. Even simple acts, like sharing a walk or cooking together, can make a real difference.
For those who need a little extra help, home care can provide gentle, everyday support, making it easier to stick to heart-healthy routines. If you’d like to learn more about how we can help, get in touch with our friendly team.
Jo joined Unique Senior Care as a Carer in 2011, transitioning from a nursing background. With 25 years of experience in health and social care, including mental health and children with disabilities, Jo has embraced numerous growth opportunities within the company.
Passionate about learning and development, Jo earned a Level 5 Diploma in this field and is committed to equipping teams with the skills needed for outstanding care.
Jo’s qualifications include advanced training in people handling, risk assessment, safeguarding, basic life support, first aid, health and safety, and dementia care. Jo has also completed numerous workshops and CPD courses, such as the SCIE’s Co-Production webinar.
These accomplishments reflect Jo’s dedication to fostering a culture of safety and excellence in care.
