Your heart works nonstop, every day of your life. As we age, protecting heart health is one of the best ways to protect independence, energy, and quality of life—especially during winter.

Heart health is not just about avoiding a heart attack or stroke. A strong heart supports brain health, balance, stamina, and recovery from illness. It helps you stay active, social, and engaged in your community.

The good news is that small, steady habits still work—at any age. Research shows that improving diet, adding gentle movement, and managing stress can lower heart risk well into our 70s, 80s, and beyond.

What you eat every day plays a powerful role in heart health — and it doesn’t have to be complicated or boring.

A heart-healthy way of eating focuses on real, whole foods, protein. Fruits and vegetables should fill half your plate whenever possible. Whole foods are rich in fiber and nutrients that help control blood pressure and cholesterol.

Choose whole grains like oats, brown rice, and whole-grain bread. ( check the label) These help keep blood sugar steady and support heart function, all day.

Protein matters!  Lean choices such as fish, beans, lentils, eggs, and skinless poultry are easier on the heart. Fatty fish like salmon or sardines are especially helpful because they contain omega-3 fats that reduce inflammation. Less inflammation can make every day better. 50-60 grams of lean protein is recomenneded .

Healthy fats matter — but the right ones. Olive oil, nuts, seeds, and avocados support heart health when used in moderation.

One of the biggest challenges for seniors is too much sodium. High salt intake raises blood pressure and strains the heart. Read labels, limit processed foods, and flavor meals with herbs instead of salt.

Finally, drink enough water.  ( 1 oz per ½ your body weight every day)  Dehydration can stress the heart and increase fatigue.

You need steady, sensible choices that support your heart — daily, one meal at a time.