Looking Back: The Best Heart Health Tips of 2012

This has been a very important year for the Texas Heart Institute and the Center for Women’s Cardiovascular Health. We’ve covered a lot of information about the heart and how to care for it, but I want to summarize it in five practical health tips. Put them into practice in the year ahead and make 2013 the best year for your heart.

Follow The Doctor’s Instruction

 Heart Health Tips

Women want to do everything, but sometimes we can’t do it alone. We need the help of a doctor and we shouldn’t be ashamed of that.

Eighty percent of cholesterol levels are determined by genetic factors, so a healthy lifestyle is not always enough to keep your cholesterol levels within the healthy range. If your doctor prescribes cholesterol-lowering medicine, take it!

By taking aspirin, you prevent platelets in your blood from sticking to each other and forming a clot that can be fatal. If your doctor prescribes a treatment that requires you to take a daily aspirin, listen to him! Only take aspirin daily if you’ve checked with your doctor before.

If a medicine makes you feel unwell, work with your doctor to find the right medicine and the right dose. If your doctor won’t help you, change your doctor!

Move more

Start by surrounding yourself with supportive people. Studies have shown that women who allow friends and family to participate in lifestyle changes are more likely to be consistent.

Small changes leave a mark. Go up and down the stairs whenever you can, park your car far away from where you are going, and go for a 10-minute walk around the office.

You don’t have to just run on a treadmill.

Make Adjustments To Your Diet

There are no “bad” foods but bad eating habits. It is important that you know what you are feeding your body with, but it is also important that you be consistent. Choose foods that suit you and stick to them.

Foods high in saturated fat — and not high in cholesterol — are those that increase blood cholesterol levels. If you are trying to cut down on saturated fat, opt for margarine over butter, low-fat dairy over whole milk, and lean meats.

Eggs do not raise cholesterol. They contain low amounts of saturated fat, are rich in vitamins, and are part of a healthy diet.

Portions are important: Cut your portion sizes in half and eat smaller meals throughout the day.

Eliminate junk foods from your pantry and treat yourself to eating them just once a month.

Be Prepared For The Changes Of Menopause

The cardiovascular risk doubles or quadruples at least at menopause. Be aware of these changes and be prepared to deal with them.

Be prepared for your cholesterol levels to rise during menopause.

If you have already gone through menopause and are over 50, watch out for symptoms of “broken heart syndrome” or takotsubo cardiomyopathy (a transient illness that sometimes occurs due to deep grief or stress). Some people who experience sudden or prolonged periods of stress can develop this disease, which feels like a heart attack.

Even after menopause, it is never too late to reduce your risk of cardiovascular disease with your doctor’s help and healthy lifestyle changes.

You Can Defend Your Health Better Than Anyone

Nearly 7 in 10 women say they prioritize their family’s health needs over their own. I understand that you may be tempted to do the same, but forgetting about your own health is not a good decision. If you really love your family, you need to take care of yourself too so that your loved ones can count on you for many years. You can defend your health better than anyone. Take charge of your health and the well-being of your family.

Find out about your body mass index, your cholesterol levels, and your blood pressure. Keep a record of these values. You can write them down on this worksheet.

If you smoke, stop it. You will probably live longer and earn an average of 4-9 years of life.

If you search the Internet for information on heart health, remember that not all health topic websites are created equal. Consider the origin and age of the information before determining the credibility of what you read on the Internet.

You may also be interested in Six health tips to take better care of older adults

Six health tips to take better care of older adults

Muscle weakness, lack balance, decreased reflexes, blurred vision, decreased hearing, and joint stiffness. These are some of the characteristics of the natural aging process. For this reason, caring for the elderly requires attention, responsibility, and health tips. In many cases, physical problems and chronic diseases, and others that require more attention in the elderly are added.

” You age as you live, “says gerontologist Nelson Mostajo. “The changes due to aging correspond to the wear of all our systems. But these changes will occur to a greater or lesser extent. Depending on how we have lived our adulthood in relation to our healthy or harmful habits (alcohol, tobacco, poor diet, little exercise) ”, explains the expert.

Specialists Give  Some health tips to Better Take Care of Older Adults and thus, give them a  better quality of life. They all coincide in pointing out that affection, care, support. And respect towards them will contribute to the better development of their health. Likewise, they emphasize that not everyone ages the same. So care varies in each case depending on physical and mental health:

Safety conditions at home

“Most of the accidents suffered by older people occur at home,” Says Mostajo. “Generally due to a  lack of adequacy of the facilities to their physical conditions derived from aging: lower visual acuity, deterioration of physical capacities (gait, coordination, etc.), cognitive deterioration and others ”, he says.

One of the dangers older adults continually face is falling. “They are more prone to falls because due to age and the loss of muscular functions and elasticity there is a decrease in defense and balance reflexes. They also have a decrease in the base of support, thus leaving the center of gravity more unstable ”, explains  Jennifer Rojas,  physiotherapist, and kinesiologist. It is essential to guarantee them the greatest autonomy and security.

“A suitable physical environment is necessary for its development. Adapt the homes to their reality and limitations with correct lighting, ramps, wall brackets in the shower and bathrooms, so that there are no obstacles or dangers for their wandering, ”says the gerontologist.

Reviewing the usual space in which the older adult operates and removing obstacles  (rugs, fragile tables) where they can trip is essential. Modifications must also be made in certain critical areas such as the bathroom and shower, where you must install bars or handles to support yourself and place non-slip mats. When bathing you should always be seated on a static piece of furniture that does not have wheels. It is essential to have good lighting and free spaces to be able to circulate easily.

Medication record

Depending on their health status, older adults consume various medications. Therefore, they can become confused, double the dose, or self-medicate, which is very dangerous. They advise that a family member or their caregiver regulate the intake of medications and keep a  daily control book.


hygiene Adequate personal hygiene is essential for maintaining a healthy old age. and the prevention of the appearance of diseases such as infections. Likewise, it is important to take care of your skin by applying moisturizer and, in case of prolonged exposure to the sun, sunscreen.

Balanced diet

health tips to take better care

The nutritionist Fabiola Maldonado points out that the diet of the elderly must be varied so that they have all the nutrients. It advises to reduce saturated fats  (sausages and cold cuts),  increase the consumption of vegetable fats  (almonds, walnuts, sunflower seeds), fruits and vegetables,  limit the consumption of sugar and salt, control that throughout the day you drink water to be hydrated. He recommends consulting a nutritionist to develop a  diet plan according to the diseases that the older adult has.

To exercise

“ Exercise is important because it produces positive changes not only on a physical level but also on a mental level. It helps the elderly to have a  more active life, thus improving their state of health and even preventing them from falling into a state of loneliness ”, explains the physiotherapist.

Older adults can perform four types of exercises:

  • Strength to strengthen muscles
  • A balance that helps prevent falls
  • Improve reflexes; flexibility
  • Resistance to improve breathing and heart rate

Exercise is the new drug and must be dosed with a prior evaluation by a specialist: a kinesiologist,” emphasizes Rojas.

Make him participate in social activities

It is important to promote the socialization of the elderly with his family and close friends. Whether on walks, birthdays, parties, or more. In this way, you can strengthen ties that the older adult maintains with society and with his relatives. Which will help him to socialize with other people. The environment, maintain a good mood,  feel part of a group and fulfill himself.

You may also be interested in Health tips to stay in shape after 50 years

Health tips to stay in shape after 50 years

At an age, it may seem more difficult to keep fit, but it’s all about fitness and finding an activity that fulfills us and encourages us to exercise. Everyone should have healthy habits throughout their lives. However, after 50 and after menopause or andropause, it is essential to try to stay in shape to ensure self-well-being and enjoy a good quality of life. Here we will give you some health tips to improve your health if you have already reached 5 decades. Take note!

There is No Excuse to be Healthy If You are Over 50

Formerly a person who had already formed his family and was close to retirement was considered an “old man”. For this reason, it was strange to see a person of a certain age participating in physical activities and attending gyms.

In turn, the person fell into a sedentary lifestyle and other habits that, far from helping them to enjoy health and energy, plunged them into a kind of lethargy or boredom.

Fortunately, things have changed, and today,  50 is a good time to improve habits and adopt new routines. This has also changed in terms of medicine, since it was previously thought that, for example, for a woman after menopause it was risky to exercise. It is now known that the benefits of sport are many at any age.

Tips to Stay in Shape After 50

Whether you’ve been in sports all your life or you’ve never been to an academy, it’s very important that you follow an appropriate exercise routine.  For this reason, at 50 it is still essential to attend to the doctor’s recommendations, even with regard to physical activity.

Determine Your Goals

follow health tips

What do you want to exercise for? It can be to lose weight, improve balance, have good health, or strengthen certain parts of the body. Or maybe to clear your mind a bit, put stress aside, or just unwind, have fun, and meet new people. Knowing what your goal is will keep you motivated

Find a Suitable Activity

This means that it should be tailored to your age, your physical build, your skills, and your experience. It seems impossible, but it is not. Try all the activities you want until you find the right one.  You will realize what it is when you don’t want to miss any class.

Enter Exercise into Your Life Without Pressure

Determine how much time you will dedicate to exercise per day or per week, and try to maintain a balance between the time you need to dedicate (for health) and the time you want to dedicate (for pleasure, etc.).

The idea is that you introduce exercise in your life in a way that makes it easier for you so that you do not regret doing it or maintaining the habit over time.

Organize an agenda, a calendar, or schedule if you prefer, write down in a notebook or notepad what you have done and what you have not, and use that as a reference to improve.

Consider Exercise a Pleasure

Staying in shape is a long-term task. Therefore, if you do not exercise for a day or two, nothing bad will happen, but avoid throwing your efforts overboard by returning to a sedentary lifestyle.

Change Your Diet

Do not forget that after a certain age, the metabolism changes.  Therefore, if you eat the same as before, you may find it difficult to maintain a healthy weight. Also, the amounts and foods that you used to eat more regularly in your 20s may no longer work for you in terms of energy.

Exercises to Stay in Shape After 50


It is the basis of exercise and is recommended at any age. Best of all, you can walk anytime, anywhere. While it’s best to be outside, you can always use the gym treadmill when it’s cold or raining.

You can take the opportunity to go for a walk with your grandchildren or with your dog. One hour a day is advisable.  Wear comfortable shoes and walk at your own pace.


Life without music would not be life. And besides, dancing has many health benefits. Staying in shape at 50 can be the funniest thing in the world if we add funky songs to it.


Swimming is another of the sports that we can practice after menopause and andropause because it benefits us without making excessive efforts. You will be exercising without realizing it thanks to the action of the water.

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