To improve heart health in 30 days, focus on your nutrition, exercise, and relieving stress. Developing heart-healthy habits could help extend your longevity.
According to the Centers for Disease Control and Prevention, an individual dies from cardiovascular disease every 34 seconds. Cardiovascular disease accounts for one in three deaths every year. It's the leading cause of death among men, women, and people of most racial and ethnic groups.
Instead of worrying about your ticker, pledge to improve heart health in 30 days. With a few heart-healthy habits, you could improve your overall health and extend your longevity.
What lifestyle habits are potentially increasing your risk, and how can you plot a course for this 30-day wellness challenge? Read on to find out and improve your heart health in Costa Mesa, CA.
Lifestyle choices that may lead to heart failure include:
Over time, these habits could cause hypertension, diabetes, or coronary heart disease (CAD). These underlying health issues may increase your risk of heart failure.
Before changing your routine to take on this 30-day wellness challenge, consult your doctor. They can help you develop a personalized plan based on your health concerns and needs.
Here are a few heart-healthy habits you can add to your routine.
The Dietary Approaches to Stop Hypertension (DASH) eating plan may help protect your heart from damage. In 2025, US News & World Report named it the "Best Heart-Healthy Diet" and "Best Diet for High Blood Pressure." This eating plan entails:
Consult a nutritionist or doctor before making major changes to your diet. They'll ensure you meet your daily nutritional needs.
You can find nutritious, heart-healthy dishes through your senior living community's dining program. Ask friends to join you for meals. Eating together may encourage you all to make healthier eating decisions.
Remember, a sedentary life may increase your risk of cardiovascular disease. Stay physically active by adding the following to your weekly routine:
Aerobic activities will get your heart pumping. They may help lower your blood pressure and glucose levels. Exercising regularly can help you maintain a regular weight, which could reduce your risk of obesity.
Your senior living community's fitness program may offer a range of group exercise classes, such as:
Consider participating in group classes or working with a physical trainer. This can ensure you use the proper techniques, which may help reduce your risk of injuries. Exercising with friends may encourage you to join classes regularly.
High blood pressure is a risk factor for cardiovascular disease. To lower your blood pressure, consider using herbs and spices like:
Cinnamon may help dilate and relax blood vessels. You can incorporate cinnamon into your meals by sprinkling it atop oatmeal or in smoothies.
Celery seeds are packed with nutrients that may decrease systolic and diastolic blood pressure. Cardamom could affect insulin sensitivity, cholesterol, and triglycerides.
Always consult a doctor before adding supplements to your routine. They'll ensure you don't take anything that may interact with prescription medications.
Stress can trigger inflammation, which may increase your risk of chronic health conditions, including heart disease. To relieve stress, consider:
Instead of embarking on this 30-day challenge alone, consider moving into a senior living community. You can rely on their exclusive senior lifestyle programs to enjoy a maintenance-free retirement. They can help with:
Explore your senior living community's events and activities calendar to discover new hobbies. Engaging in hobbies may add a source of joy and fulfillment to your life. You can relieve stress, which may benefit your heart health, alongside new friends.
The early signs of clogged arteries include:
Consult a doctor right away if you experience these symptoms. They can run tests to determine if plaque build-up is causing your arteries to harden (atherosclerosis).
Cardiologists recommend that you adjust your diet to avoid:
Consuming high amounts of these foods may trigger inflammation, increasing your risk of heart disease. Instead, consider eating whole foods, including fruits and vegetables. Fruits like berries contain antioxidants, which offer anti-inflammatory and protective benefits.
This year, make a change for the better. Improve heart health in 30 days using these holistic, heart-healthy habits. With these tips, you can improve your overall health, extend your longevity, and make the most of your retirement.
At Coastal Heights Senior Living, we offer signature lifestyle programs, including engaging outings and activities through Vibrant Life® and home-style dining through Elevate® Dining.
We offer a unique lifestyle that encourages seniors to maintain their independence. Experience the best years of your life. Contact us now to schedule your tour.