Heart Healthy
in Your 50s

Staying healthy and fit in your 50s goes a long way toward taking care of your heart.

Staying Heart Healthy In Your 50s

Life in your 50s can include starting a new career, sending kids to college or even retiring, but one thing is sure -- your body is changing, and those changes can affect your heart.

Unfortunately, the number of women who have heart attacks increases dramatically once you turn 55 – especially after menopause. But the good news is that you have the power to reduce your risk, and if you do have a heart condition, there is plenty that you can do to manage it.

Lifestyle Story from Anne

I now go to cardiac rehab 3 times a week, but more importantly, I view my body in a new light. My diet is heart-healthy. I have a new lease on life and view stress as my enemy. My heart and I are getting to know each other and I plan on keeping it in good shape as long as I am able.

Heart Disease Prevention in Your 50s

It's never too late to take actions to decrease your risk for heart disease or stroke. Take a moment to think through your family history. If anyone in your family has had heart disease, stroke, or any risk factors like high cholesterol, diabetes or high blood pressure, be sure to tell your healthcare professional.

Begin now by getting a baseline of your current heart health. What are the chances that you will develop heart disease in the next ten years? Get your estimated risk now with the Go Red Heart CheckUp.

Track Your Numbers

Heart360® is a convenient and secure location for you to track and manage your heart health online. Learn more about Heart360.

Know your Numbers

Knowing the numbers that impact your heart is an important step toward healthy living. Get a quick overview of the numbers you need to know and your goals using the chart below. Be sure to talk to your doctor to see how your current numbers measure up.

Factor	Goal
Total Cholesterol	Less than 200 mg/dL
LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
LDL ("Bad") Cholesterol	Less than 100 mg/dL 100 to 129 mg/dL 130 to 159 mg/dL 160 to 189 mg/dL 190 mg/dL and above	Optimal Near Optimal/Above Optimal Borderline High High Very High
HDL (“Good”) Cholesterol	50 mg/dL or higher
Triglycerides	<150 mg/dL
Blood Pressure	<120/80 mmHg
Fasting Glucose	<100 mg/dL
Body Mass Index (BMI)	<25 Kg/m²
Waist Circumference	<35 inches
Exercise	Minimum of 30 minutes most days, if not all days of the week

* "<" means "less than"

Don't smoke

Smoking is not attractive, and it can put you at risk for heart disease, stroke and several other diseases. It is the most preventable cause of death in the U.S. If you smoke, stop. If you don't, don't start. It isn't worth it.

Use these tools to help you stop smoking and stay healthy.

Drink in Moderation

Before you drink, think about the effects it can have on your health. Alcohol can add calories to your diet and make you gain weight. And if you drink too much alcohol, your blood pressure can go up and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day.

One drink is defined as:
1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.)
1 fl oz of 100-proof spirits
4 fl oz of wine
12 fl oz of beer

Other Factors

In your 50s, It is important to choose foods with the lowest sodium content to help you prevent or control high blood pressure because in middle-age and older you are more susceptible to the negative effect of sodium on blood pressure.

Prevention Story from Gail, age 53

I smoked cigarettes in my twenties. Smoking causes plaque to form, so I quit before I could do too much damage. I single-handedly caused the stock price of sugar to go up in my 30s and 40s. The end result was Type II diabetes when I was 52. I had high Cholesterol, Triglycerides, LDL and low HDL since I was in my 30s, putting me at the highest risk for heart disease. I developed sleep apnea when I turned 50. I led a sedentary lifestyle in my 40s and until 52. My waist measurement was over 35 inches until 53. In my 40s and until 52, I ate a diet high in fat and sugar. This laid the foundation for my metabolic syndrome. My cholesterol level started at 320 and now it's 150. In total it dropped 170 points. This is huge :)

Eat a Heart-Healthy Diet in Your 50s

At this point in your life, you've learned to have more control over your time. If you do have some extra room in your schedule, take the time to carefully plan out healthy meals for you and your family. Choose foods low in saturated and trans fats, cholesterol, sodium and added sugars. Focus on including foods that are nutrient-dense like colorful veggies and fruits, fiber-rich, whole-grains, lean meats, skinless chicken and fish rich in Omega-3s, and fat-free, 1 percent fat and low-fat dairy. These foods can give your heart the nutrients it needs as well as improve your cholesterol and blood pressure.

Stick to these nutrition guidelines for a heart-healthy diet:

Fruits and vegetables: At least 4.5 cups a day (eat a variety)
Fish: At least two 3.5 ounce servings a week preferably oily fish with omega-3 fatty acids (salmon, trout, herring)
Fiber-rich whole grains: At least three 1-ounce servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis.

Nutrition Tools

Use these guides to make your diet heart-healthy.

Be Active in Your 50s

Keep on moving! If you've been exercising for years, keep that momentum going. Starting your exercise habits now can be challenging, but it can also balance the changes that come with menopause and age and protect your heart. Research has shown physical fitness can provide a longer, higher quality life.

If you haven't been exercising, now is the time to start. Pick an activity that is fun for you and start slowly. And if you have been exercising for a while, remember to change up your routine every once in awhile so you won't get bored. Your goal is to exercise 150 minutes (2 hours and 30 minutes) of moderate-intensity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity each week.

Fitness Story from Patricia, age 53

To improve / maintain my heart health, I exercise 3-5 times a week, eat nutritiously as possible (desserts occasionally), stay abreast of women and heart disease information and surround myself with family and friends and my heart sisters who make everyday a JOY to be alive.

Watch Your Weight in Your 50s

Rather than trying to look like you did 20 years ago, your goal should be to feel like you did then. Finding the balance of healthy eating and regular exercise will allow you to feel better and reach or maintain a healthy weight. It can also help you have the recommended waistline measurement for your age – less than 35 inches. Balance your diet by eating small portions, planning healthy snacks for times that you get cravings, making low calorie substitutions, and not using food as a source of comfort.

A good indicator of healthy or unhealthy weights for adult men and women, regardless of body frame size is the Body Mass Index (BMI). An individual is classified as overweight with a BMI of 25.0 kg/m2 and higher. BMI assesses your body weight relative to height. It's a useful, indirect measure of body composition because it correlates highly with body fat in most people. To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches.

Take pride in taking care of your health! If you have too much body fat, especially if a lot of it is in your waist area, you have a higher chance of high blood pressure, high cholesterol, diabetes, heart disease or stroke. Make sure your portions are under control, and try to have a “calories in = calories out” mindset. First, find out how many calories you should consume each day. Then track your physical activity and the calories you burn. If the calories you consumed (in) is more than the calories you burned (out) then you gain weight. If you burn more calories than you consume, you lose weight.

Tools for Managing Your Weight

Use these tools to help manage your weight In your 50s.

Weight Management Story from Debbie, age 56

Presently, I maintain a give and take system. I eat well and work out and keep stress down…and truly focus to regroup when I have to let that go for a few days. Now that I'm in my fifties, I stretch, deep breathe, and pray daily even if I cannot exercise or eat the strategic “good-for-you” foods.

Talk to Your Doctor in Your 50s

Monitor your health and keep an open dialogue with your doctor in your 50s. As women age, we lose some of our body's natural defenses against heart disease. This can happen because of changes in hormones from menopause. Those changes can affect your cholesterol levels. Also, type 2 diabetes usually develops in women after age 45. Take time to get regular checkups and find a healthcare professional that you trust. Play an active role in your healthcare and work with your doctor to see if you have any heart disease risk factors. If you already are at risk, learn how you can reduce your risk.

Heart Disease Checkups in Your 50s

These are the tests you should have while in your 50s.

Weight and BMI
Waist Circumference
Blood Pressure (every office visit or at least every 2 years if blood pressure is less than 120/80 mmHg - more often if you have a higher risk)
Cholesterol (“fasting lipoprotein profile” to measure total, HDL and LDL cholesterol, and triglycerides)
Screen every 5 years for normal risk people; more often if any of the following apply to you:
Total cholesterol above 200 mg/dL
Your HDL (good) cholesterol is less than 50 mg/dL
LDL (bad) cholesterol above 100 mg/dL
Triglycerides 150 mg/dL or higher
You have other risk factors for heart disease and stroke
Heart Exam. This includes checking your heart rate, pulse, breath sounds, heart sounds skin color, and checking for swelling in arms or legs.
Fasting Blood Glucose (get a baseline if you do not have one, then every 3 years, and may be required more often if you are pregnant, overweight, diabetic or at risk for becoming diabetic).

* Be sure to talk with your doctor about other important health screenings and immunizations that you should have in your 50s.

Know Your Medications and Conditions

If you have been diagnosed with diabetes, high cholesterol, high blood pressure or other conditions, you need to understand how it can affect your body. If your doctor has prescribed you medication, make sure you know when to take it and if there are any specific directions you should follow (like take with food or take with a full glass of water). But no matter what, until your doctor tells you otherwise, keep taking your medication -- even if you're feeling better.

Doctor Visit Tools

Learn what questions to ask your doctor about heart disease and how to keep track of medications with these tools. Click the arrows below to download.

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Heart Healthy in Your 50s