Infographic text
Heart Health for Seniors
The original Cardinal Senior Care infographic describes healthy diet, exercise and smart lifestyle choices for heart health.
Wise Food Choices
The infographic lists five servings of colorful fruits and vegetables per day, two servings of fish rich in omega-3 fatty acids per week, three servings of whole grains every day, 21 to 30 grams of fiber every day, less than 140 mg of sodium per serving, three ounces of lean meat per serving, and 15 percent or less of daily calories from sugar and solid fats.
Live Smart
Mindful choices support heart health: reduce stress, avoid tobacco and limit alcohol.
Blood Pressure and Pulse
The infographic labels 120/80 as normal blood pressure and 60 to 80 beats per minute as the normal resting pulse range. It explains that blood vessels lose elasticity as we age and that seniors often need to take extra steps to protect their hearts.
Keep Moving
The infographic lists 150 minutes of moderately intense aerobic activity per week, exercise sessions of 10 minutes or more, and muscle-strengthening exercises twice per week. It says all exercise programs should include flexibility and stretching. Always consult your doctor before beginning an exercise regimen if you are new to exercise or have chronic medical conditions.
Healthy Weight
The infographic describes BMI (Body Mass Index) and gives the formula: weight in pounds multiplied by 703, divided by height in inches squared. It labels a BMI between 18.5 and 25 as a heart-healthy weight, and states that even a 10 percent reduction in weight can decrease blood pressure. The original infographic attributes its information to the American Heart Association.