February is Heart Health Month – a great reminder to check in on your heart and the habits that keep it healthy. At Hopscotch Primary Care, our providers and care teams specialize in caring for adults 65 and older, with a focus on support that fits your lifestyle.
While heart disease becomes more common as we age, many risk factors can be managed with the right guidance, support, and education. Simple habits practiced over time can make a big difference. This month, we’re sharing six heart-healthy tips from Hopscotch to help you feel stronger, steadier, and more confident in your health.
1. Keep Moving in Ways That Feel Good
Movement is one of the best gifts you can give your heart. The good news is that it does not have to be intense or overwhelming.
Regular movement improves circulation, lowers blood pressure, and supports healthy cholesterol levels. It can also boost energy and improve mood.
Aim for 20 to 30 minutes of moderate-intensity movement most days. This can look different for everyone. Walking around your neighborhood, stretching at home, chair exercises, light yoga, or even dancing in your kitchen all count. Find ways to exercise that you enjoy!
If longer sessions feel challenging, break movement into shorter periods throughout the day. A few minutes at a time still helps your heart.
2. Choose Heart-Friendly Foods Most of the Time
What you eat plays an important role in keeping your heart healthy. A good place to start is filling half your plate with fruits and vegetables. Choose lean proteins (like fish, grilled chicken, and beans), whole grains, and healthy sources of fat (like extra virgin olive oil, avocados, and nuts). Limit fried foods, processed snacks, and foods high in salt and added sugar.
Drinking enough water is also important. Staying hydrated helps your heart pump blood more easily through your body.
Small, steady changes are often easier to stick with than big diet overhauls, and they can make a meaningful difference over time.
3. Avoid Tobacco and Alcohol
Tobacco use puts extra strain on your heart and blood vessels. If you smoke or use tobacco products, quitting is one of the most powerful steps you can take for your heart.
If you drink alcohol, try to keep it light and occasional, but it’s best to avoid it altogether. Too much alcohol can raise blood pressure and affect heart rhythm.
At Hopscotch, we know quitting is not easy. Our care teams can talk with you about support, tools, and resources that may help.
4. Prioritize Restful Sleep
Many people don’t realize how closely sleep is connected to heart health. A good night’s sleep helps your heart and blood vessels rest and recover.
Most older adults should aim for about 7 to 8 hours of sleep each night. Try going to bed and waking up at the same time each day as it can help improve sleep quality.
If you often feel very tired during the day, snore loudly, or have trouble staying asleep, it may be time to talk with your provider. These can be signs of sleep issues that affect blood pressure and heart health.
5. Know Your Health Numbers
Understanding your health numbers can help you stay informed and feel more in control of your health.
Key numbers to know include your blood pressure, cholesterol, and blood sugar. These numbers give important insights into how your heart is doing.
At Hopscotch Primary Care, we take time to explain what these numbers mean in plain language. We work with you to create a care plan that fits your life and your goals.
6. Manage Stress with Care
Stress affects everyone, but ongoing stress (or too much stress at once) can take a toll on your heart.
Simple stress relief can make a difference. Try slow, deep breathing, spending time with people you enjoy, listening to music, praying, meditating, or getting outside for fresh air.
Even a few calm moments each day can help your heart feel more supported.
Heart Health Support, Close to Home
Heart health is not one-size-fits-all, and neither is the care you deserve. That’s why Hopscotch Primary Care focuses on whole-person care for seniors, providing access to high-quality care where and when you need it with longer visits, personalized care, and a strong focus on prevention.
This Heart Health Month, consider taking one small step for your heart. Over time, those steps can add up to a healthier, stronger you.
If you would like to learn more about heart health or explore becoming a patient at Hopscotch Primary Care, we would love to talk with you.