Tips for a Healthy Cardiovascular System: Heart Advice

11.19.2025 | Category: Health & Aging

Expert Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Estimated read time: ~8 minutes

Summary: Taking care of your heart is not complicated. With simple habits like moving daily, eating balanced meals and managing stress, you can build a healthy cardiovascular system that supports lifelong wellbeing.

But unfortunately, in the U.S., a person dies every 34 seconds from cardiovascular disease¹. Understanding the gravity of this statistic is not just a matter of awareness; it’s a call to action. It reminds us of how important it is to take our heart health seriously and double down on heart disease prevention.

Why a healthy cardiovascular system is crucial for your well-being

The heart is the engine that powers the entire body. The cardiovascular system, comprising the heart, blood and blood vessels, delivers oxygen and vital nutrients to every cell, supporting organ function and overall vitality.

With the heart being so central to our well-being, it’s particularly troubling that a significant number of heart disease-related deaths are preventable.

Maintaining a healthy cardiovascular system is about preserving your independence, staying active and enjoying a longer, fuller life.

By taking steps to care for your heart now, you set the foundation for a healthy heart lifestyle that supports resilience and quality of life for years to come.

1. Stay physically active for better heart health

Regular physical activity is one of the most effective ways to support a healthy cardiovascular system. Exercise strengthens your heart muscle, improves blood circulation, lowers blood pressure and helps manage cholesterol and blood sugar levels, all key components of cardiovascular care.

Health professionals recommend at least 150 minutes of moderate-intensity activity per week. You can break this into 30-minute sessions, five days a week. Even small amounts add up, and consistency matters more than intensity. Before beginning any new exercise regimen, consult with your physician to ensure it’s appropriate.

Heart-healthy activities to consider:

Brisk walking: An easy way to get your heart pumping without stressing your joints
Swimming or water aerobics: Gentle on the body while improving circulation
Cycling: Outdoors or on a stationary bike to build endurance
Dancing: Fun, social, and excellent for cardiovascular fitness

Heart health tips for seniors:

Start with short sessions (10–15 minutes) and gradually increase.
Focus on low-impact activities to help protect joints.
Incorporate movement into daily routines. Take the stairs, walk after meals or do gentle stretching.
Consider group classes or walking clubs to stay motivated.

Staying active is a lifelong investment in your heart, energy and independence.

2. Eat nutritious foods that support your heart

What you eat has a direct impact on your cardiovascular health. A diet rich in nutrients helps maintain healthy blood pressure, supports proper cholesterol levels and keeps your heart functioning efficiently.

Focus on heart-healthy foods such as:

Fruits and vegetables: Provide antioxidants, fiber, and essential vitamins
Whole grains: Oats, quinoa, brown rice and whole wheat for steady energy and fiber
Lean proteins: Fish, poultry, beans and legumes support heart and muscle health
Healthy fat: Olive oil, nuts, seeds and avocados for cholesterol balance and reduced inflammation

Popular dietary patterns that promote heart health include the Mediterranean diet and the DASH diet, which emphasize vegetables, fruits and low-fat dairy products while limiting sodium intake.

Tips for reducing heart risks through diet:

Limit processed foods, added sugars and high-sodium items.
Choose fresh, whole foods whenever possible.
Eat balanced meals and snacks to maintain energy and manage weight.

Eating nutritiously involves making small, consistent choices that strengthen your heart and support a healthy heart lifestyle for years to come. As with exercise, ensure you consult with your physician before adjusting your diet.

3. Maintain a healthy weight and quit smoking

Keeping a healthy weight is essential for a strong cardiovascular system. Being overweight increases the risk of high blood pressure, diabetes and high cholesterol, all of which can strain your heart and raise the chance of heart disease.² Even losing a small amount of weight can improve circulation and overall heart function.

Smoking compounds the risk of heart disease by damaging blood vessels and increasing the likelihood of heart attack and stroke.³ Quitting smoking, no matter your age, benefits your heart and blood vessels (as well as your wallet).

Consider:

Mindful eating and portion control: Helps manage weight without feeling restricted
Support groups or counseling programs: Gain motivation and guidance to quit smoking
Nicotine replacement options: Patches, gum or lozenges and medication can help ease cravings
Combining healthy eating with regular activity: Supports healthy weight loss and strengthens the heart

Consulting with your physician and adopting these steps protects your cardiovascular system, helps boost energy and sets the stage for a healthy heart lifestyle.

4. Monitor and control blood pressure, cholesterol and blood sugar

High blood pressure, elevated cholesterol and uncontrolled blood sugar are often called “silent” risk factors, as they can quietly damage your heart over time. Many people don’t notice symptoms until serious cardiovascular problems occur, making regular monitoring essential.

Key steps:

Routine check-ups: Ask your doctor how often to test blood pressure, cholesterol and blood sugar based on your personal risk factors.
At-home monitoring: Use a blood pressure cuff, glucometer or wearable device to track readings and spot trends.
Maintaining a health log: Recording your numbers helps you and your physician make informed decisions about lifestyle changes or medications.

5. Prioritize good sleep and stress management

Sleep and stress have a direct impact on cardiovascular health. Poor sleep can disrupt hormone balance and raise the risk of heart disease. Chronic stress triggers the release of cortisol, which, over time, can adversely affect metabolism, mood, immune function and cardiovascular health.

For seniors, aiming for 7–9 hours of quality sleep each night helps regulate blood pressure, and supports heart function.

Effective strategies to manage stress and improve sleep include:

Deep breathing exercises: Calms your nervous system and lowers heart rate
Gentle yoga or stretching: Relaxes muscles and reduces tension
Journaling: Helps process emotions and clear your mind before bed
Engaging in hobbies: Reading, gardening or playing music can relieve stress and promote relaxation.
Consistent sleep routine: Go to bed and wake up at the same time each day to regulate your body’s internal clock.

When you prioritize rest and manage stress, you give your heart the support it needs to stay strong and maintain a healthy cardiovascular system.

6. Incorporate small daily habits to strengthen your heart

You don’t need a major lifestyle overhaul to protect your heart. Small, consistent habits can lead to substantial improvements in your cardiovascular health.

Heart-healthy habits to include in your day:

Stay hydrated: Water supports circulation and helps your heart work efficiently.
Limit alcohol: Moderate alcohol consumption reduces stress on the heart.
Move more: Take the stairs, walk short distances or stretch regularly.
Reduce screen time: Less sitting improves blood flow and supports overall heart function.
Incorporate mindful breaks: Pause for deep breathing, meditation or a favorite hobby.

Even minor changes, when practiced consistently, strengthen your heart and support a healthy cardiovascular system.

Proactive heart care helps keep you healthy

Every decision impacts your heart health, from the foods you eat and the stress you manage to the activities you engage in.

By adopting a heart-healthy lifestyle that includes regular exercise and routine check-ups, you can take charge of your well-being and enjoy life to the fullest.

At Mutual of Omaha, we understand the importance of putting your health first and helping you live a better, healthier life. Explore helpful tips and resources at Mutual of Omaha’s Planning and Advice to support your journey to better health.

Frequently asked questions (FAQs)

What are early warning signs of heart disease in seniors?

Recognizing symptoms like shortness of breath, fatigue, chest discomfort or irregular heartbeat early can lead to faster diagnosis and potentially better outcomes. If you are experiencing these symptoms, call 911 or consult with your physician immediately.

Is heart disease reversible with lifestyle changes?

While some damage can’t be undone, consistent improvements in diet, exercise and medication adherence may significantly reduce risks and even improve heart function.

How does medication fit into heart health management?

Doctors may prescribe medications to control blood pressure, cholesterol or blood sugar. If prescribed, it’s essential to take them as directed and not stop without consulting your physician.

Does family history increase my risk of heart disease?

Yes, genetics play a role. However, maintaining a healthy lifestyle can greatly offset hereditary risks.

How often should I get my heart checked after age 60?

Most experts recommend annual check-ups, but those with risk factors like diabetes, obesity, or high cholesterol may need more frequent monitoring. Consult with your physician to determine a check-up schedule that’s best for you.

Expertly Reviewed by Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.

Sources:

Centers for Disease Control and Prevention. (2024, February). Heart disease facts. https://www.cdc.gov/heartdisease/facts.htm
Harvard T.H. Chan School of Public Health. (2024, February). Healthy weight. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/
National Heart, Lung, and Blood Institute. (2024, February). How smoking affects the heart and blood vessels. https://www.nhlbi.nih.gov/health/heart/smoking

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