Healthy Habits to Support Heart Health as You Age

By Julie HayesFebruary 16, 2026

Our hearts are one of our busiest organs. It’s about the size of a fist and beats 100,000 times a day. The heart’s job is to supply all our other organs with blood so they can function properly and keep us healthy, active and alive.

Given its important role, it’s no wonder that heart issues remain one of the leading causes of death for older adults in the United States. According to the Centers for Disease Control and Prevention (CDC), about 1 in 3 deaths among adults over age 65 is due to heart disease, and nearly 70 percent of adults aged 60 and older have some form of cardiovascular condition such as high blood pressure, coronary artery disease or heart failure.

Fortunately, many of the preventive measures against heart disease are easy to adapt and work to promote your overall health. Whether you have a history of heart trouble or not, it’s always a good time to consider incorporating these simple, healthy habits into your routine.

Stay Physically Active in Ways That Feel Right for You

Regular movement is one of the most effective ways to support heart health. Physical activity helps lower blood pressure, improve cholesterol levels and keep blood vessels flexible.

However, exercise is the most commonly dropped New Year’s Resolution for a reason: it can be a difficult habit to maintain if you dread doing it. The key is finding activities that feel manageable and enjoyable.

For many older adults, walking is an excellent place to start. Other options include swimming, chair exercises, light strength training or gentle yoga. Aim for movement most days of the week, but listen to your body and rest when needed. Always check with your healthcare provider before starting a new exercise routine, especially if you have existing heart conditions.

Eat With Your Heart in Mind

A heart-healthy diet focuses on balance, variety and moderation. Fruits and vegetables provide fiber, vitamins and antioxidants that support heart function. Whole grains, such as oatmeal and brown rice, help manage cholesterol levels. Lean proteins like fish, beans and poultry are generally easier on the heart than heavily processed meats. Limiting excess salt, added sugars and saturated fats can also help protect your heart.

If you have a favorite food that isn’t the best for your heart, you don’t have to give it up entirely (unless your doctor tells you to, of course). Try to cut down the number of times it appears in your diet, and keep it as a special occasion food. These kinds of small changes add up over time and are generally easier and more maintainable than quitting cold turkey.

Manage Stress and Prioritize Rest

Chronic stress can strain the heart by raising blood pressure and heart rate, so finding ways to manage stress is an important part of heart health. Relaxation techniques such as deep breathing, meditation or prayer can help calm the nervous system. Staying socially connected, whether through family, friends or community activities, also supports emotional and heart health.

Sleep also plays an important role in stress reduction and overall heart health. Aim to your sleep schedule as consistent as possible. If you have trouble sleeping, talk with your healthcare provider about possible causes and solutions.

Avoid Tobacco and Use Alcohol Carefully

If you smoke, quitting is one of the most powerful steps you can take for your heart. Smoking damages blood vessels and increases the risk of heart attack and stroke. Support is available through counseling, quit lines and medical treatments.

Alcohol should be consumed in moderation. Excessive drinking can raise blood pressure and contribute to heart problems.

Keep Up With Preventive Care

Regular checkups allow your healthcare provider to monitor blood pressure, cholesterol and blood sugar levels. These numbers provide important clues about heart health and can help catch concerns early. Taking medications as prescribed and asking questions when something is unclear can also make a big difference.

Know the Warning Signs of Heart Trouble

Even with healthy habits, it’s important to recognize symptoms that may signal heart difficulties. Common warning signs include:

  • Chest pain or pressure
  • Shortness of breath
  • Dizziness
  • Unusual fatigue
  • Nausea
  • Pain in the arms, neck, jaw or back

Some people, especially older adults, may experience subtle symptoms such as extreme tiredness or lightheadedness rather than sharp chest pain.

If you experience sudden or severe symptoms, seek emergency care right away.