The 5 Best Things You Can Do for Your Heart in Your 60s

Turning 60 is a milestone that comes with more wisdom, more perspective, and for many, a renewed focus on health. If you are in your 60s, now is the perfect time to give your heart the attention it deserves. While heart disease becomes more common with age, there is a lot you can do to reduce your risk and improve how you feel each day.

Whether you are managing a heart condition or simply want to prevent one, these five practical steps can help you protect your heart, increase your energy, and enjoy more active years ahead.

1. Get Moving with Regular Physical Activity

Exercise is one of the most powerful tools for heart health, and it is never too late to start. Physical activity helps lower blood pressure, improve circulation, control weight, and strengthen your heart muscle.

You do not need to run marathons or spend hours at the gym. Brisk walking, swimming, cycling, or dancing are all excellent choices. Aim for at least 30 minutes a day, five days a week. If that sounds like too much, start smaller. Even short walks around the neighborhood can make a big difference.

Adding some light strength training two or three times a week helps preserve muscle mass, support joint health, and keep your metabolism strong.

2. Eat for a Stronger Heart

A heart-healthy diet helps reduce the buildup of plaque in your arteries, lowers blood pressure, and keeps your cholesterol in check. In your 60s, your metabolism may slow down, so quality matters more than ever.

Focus your meals around:

• Fresh fruits and vegetables
• Whole grains like oats, quinoa, and brown rice
• Lean proteins such as fish, chicken, and legumes
• Healthy fats from olive oil, nuts, and seeds

Try to limit sodium, processed foods, red meat, and sugary drinks. Cook more at home so you know what goes into your food. Many people find that eating this way not only helps their heart but also gives them more energy and better digestion.

3. Stay on Top of Your Numbers

In your 60s, regular checkups become even more important. High blood pressure, high cholesterol, and diabetes are major risk factors for heart disease, and they often show no symptoms until damage has already begun.

Talk with your doctor about:

• Blood pressure
• Total, LDL, and HDL cholesterol
• Blood sugar or A1C if you are at risk for diabetes
• Body weight or body mass index (BMI)

Keep track of your numbers and ask questions if something seems off. The earlier a problem is caught, the easier it is to manage.

4. Quit Smoking and Limit Alcohol

If you smoke, quitting is one of the best decisions you can make for your heart. Smoking damages your arteries, raises your blood pressure, and lowers your good cholesterol. Even if you have smoked for decades, quitting now still brings huge benefits.

As for alcohol, moderation is key. That means no more than one drink per day for women and two for men. Drinking too much can raise your blood pressure, contribute to weight gain, and interfere with medications.

If you need support to quit smoking or reduce alcohol, talk to your doctor or reach out to a support group. You do not have to do it alone.

5. Make Time for Rest and Stress Relief

Stress affects your heart more than most people realize. It can raise your blood pressure, trigger emotional eating, interfere with sleep, and even cause irregular heart rhythms.

In your 60s, managing stress is just as important as managing your diet and exercise. Try techniques like:

• Daily deep breathing or meditation
• Spending time outdoors
• Talking to a friend or therapist
• Doing hobbies you enjoy
• Getting consistent, restful sleep

Do not underestimate the impact of rest and joy on your overall well-being. Your heart benefits when you feel calm, connected, and fulfilled.

Caring for your heart in your 60s is not about perfection. It is about consistency. Every healthy meal, every walk around the block, and every good night's sleep adds up. Your heart has been with you every step of the way. Now is the time to return the favor and take care of it with the attention it deserves.