By Dr. Also Moran, Market Medical Director, Flagship Health

Cardiovascular disease (CVD) is a leading health concern for seniors: according to the CDC, approximately 71% of individuals aged 60 to 79 have some form of CVD, and this prevalence rises to about 85% in those aged 80 and older. The good news is that many cases are preventable with proactive measures. As a specialist in cardiovascular disease prevention, I am dedicated to empowering seniors with the knowledge and tools they need to live heart-healthy lives. Below, I’ve outlined key strategies to help seniors reduce their risk of cardiovascular disease.

Understanding Cardiovascular Disease

Cardiovascular disease encompasses a range of conditions affecting the heart and blood vessels. The most common forms of CVD include:

• Coronary artery disease (CAD): This occurs when the blood vessels that supply the heart muscle become narrowed or blocked, often due to the buildup of cholesterol plaques (atherosclerosis). CAD can lead to angina (chest pain) or heart attacks.
• Heart failure: A condition where the heart is unable to pump blood effectively, resulting in symptoms such as fatigue, shortness of breath, and fluid retention.
• Arrhythmias: Irregular heart rhythms, which can range from harmless to life-threatening.
• Stroke: Caused by a blockage or rupture of blood vessels in the brain, leading to potential long-term disability or death.

Risk factors for CVD are broadly categorized into two groups:

• Non-modifiable risk factors: These include age, gender, family history, and genetic predisposition. While these cannot be changed, understanding them can help guide preventative strategies.
• Modifiable risk factors: These include high blood pressure, high cholesterol, diabetes, smoking, obesity, sedentary lifestyle, and unhealthy diet. Addressing these factors through lifestyle changes and medical interventions can significantly reduce CVD risk.

CVD often develops silently over years, making early detection and prevention critical. Regular health screenings and being vigilant about symptoms such as chest discomfort, shortness of breath, or unexplained fatigue can lead to timely intervention and better outcomes.

Prevention Strategies

1. Prioritize Regular Check-Ups
   Routine visits to your healthcare provider can help detect and manage risk factors early. Blood pressure, cholesterol levels, and blood sugar should be monitored regularly to catch any concerning trends. If you're a senior and it's been over a year since your last check-up, make an appointment today!
   
   
2. Adopt a Heart-Healthy Diet
   Nutrition plays a vital role in preventing CVD. Seniors should: 
   1. Increase fruits and vegetables: Aim for a variety of colors to maximize nutrient intake. 
   2. Choose whole grains: Opt for whole-grain bread, pasta, and cereals.  Limit saturated and trans fats:
   3. Focus on healthy fats from sources like nuts, seeds, and olive oil. 
   4. Reduce salt intake: Too much sodium can raise blood pressure. 
   5. Monitor portion sizes: Overeating can lead to weight gain, a significant CVD risk factor. 
      
      
3. Stay Physically Active
   Regular physical activity strengthens the heart and improves circulation. Seniors should aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, swimming, or cycling. Always consult your doctor before starting a new exercise regimen.
   
   
4. Maintain a Healthy Weight
   Excess weight puts additional strain on the heart. Achieving and maintaining a healthy weight through balanced nutrition and exercise can significantly lower CVD risk.
   
   
5. Manage Stress
   Chronic stress can negatively impact heart health. Techniques like meditation, deep breathing, or engaging in hobbies can help reduce stress levels.
   
   
6. Quit Smoking and Limit Alcohol
   Smoking damages blood vessels and increases the risk of heart disease. Quitting smoking is one of the most impactful steps you can take for your heart health. Additionally, alcohol should be consumed in moderation—no more than one drink per day for women and two for men.
   
   
7. Get Adequate Sleep
   Poor sleep quality can lead to conditions such as hypertension and obesity. Seniors should aim for 7-9 hours of quality sleep per night and discuss any sleep issues with their healthcare provider.
   
   
8. Stay Vaccinated
   Certain illnesses, such as influenza and pneumonia, can put extra strain on the heart. Staying up-to-date with recommended vaccines can help protect overall cardiovascular health.

The Importance of Community and Support

Social connections and support networks can play a crucial role in maintaining heart health. Engaging in community activities, participating in group exercise classes, or joining a senior wellness group can provide both physical and emotional benefits. Social interactions help reduce stress and feelings of isolation, both of which are known contributors to heart disease.

Volunteering or participating in faith-based or cultural groups can foster a sense of purpose and belonging, which has been linked to improved mental and physical health. Seniors can also benefit from online communities and virtual meetups, especially if mobility is limited. Sharing experiences and advice with peers can be both inspiring and educational.

Family support is equally important. Family members can encourage healthy habits by preparing nutritious meals, joining in physical activities, or simply offering companionship. Open communication about health goals and challenges can strengthen these bonds and create a team-oriented approach to well-being.

Community is a cornerstone of Flagship Health. We offer weekly events for seniors such as healthy cooking demos, exercise classes, and themed parties. Our events are free and open to all seniors, patients and non-patients. Click here to see our events in San Antonio, and click here for our events in Colorado Springs.

Conclusion

Preventing cardiovascular disease requires a combination of healthy habits, regular medical care, and proactive lifestyle adjustments. At Flagship Health, we’re here to support you every step of the way. Together, we can help you achieve a healthier heart and a better quality of life.

For more information or to schedule an appointment, contact Flagship Health today.

About Dr. Aldo Moran

Dr. Aldo Moran is the Market Medical Director for Flagship Health in San Antonio, Texas. He earned his Doctor of Osteopathic Medicine from Nova Southeastern University and completed his Internal Medicine Residency at the University of the Incarnate Word in Laredo, Texas. Before his medical career, Dr. Moran served seven years in the U.S. Army, including deployment during Operation Iraqi Freedom, where he was an infantry squad leader and the Non-Commissioned Officer in Charge of Nuclear, Biological, and Chemical Defense operations. Fluent in English and Spanish, he has been practicing since 2019, focusing on diabetes and metabolism disorders, cardiovascular disease prevention, and preventive medicine.