February is heart month and a man is holding a red heart.

February is national heart month and according to the Centers for Disease Control and Prevention heart disease is the leading cause of death in the United States, causing one in four deaths a year.

 

Those are odds not worth messing with, so how do you reduce your risk of heart disease? Let us look at some of the factors of heart disease first.

 

Your age and family history can increase your risk for heart disease. With age, our arteries narrow and harden which causes fats, cholesterol, and other substances to build up on the artery walls; this is called cholesterol. Family history can increase your risk if your family members have or have had heart disease.

 

High blood pressure, high cholesterol, and smoking can cause heart disease. Obesity is another factor that can lead not only to heart disease, but to high blood pressure and diabetes. So, what do I do to reduce my risk?

 

Exercise is especially important to reducing your risk for heart disease. Try to get at least two (2) of physical exercise a week. This could be any kind of physical exercise, walking, chair yoga, cycling, knee lifts, working with resistance bands, any kind of exercise that gets your heart pumping.

 

Eat a diet low in sodium and saturated fats. Eating foods such as vegetables, fruits, whole-grains, vegetable oils, and low-fat or fat-free dairy products will help. Stay away from sweet foods and sweeteners and limit your alcohol intake. Alcohol raises your blood pressure which in turn leads to heart disease.

 

If you are overweight, try to lose the extra pounds. Obesity increases not only your risk of heart disease, but also can cause a stroke, high blood pressure, high cholesterol, and diabetes. Eating heart-healthy foods and getting regular exercise will help you maintain a healthy weight.

 

If you smoke, quit now; it is never too late to quit and reduce your risk of heart disease. There are many free resources out there to help you quit.

 

Stress is another contributor to heart disease as it leads to high blood pressure. Reduce your stress by exercising, finding something you enjoy and doing it, talking to someone about what is going on, listening to music, dancing, thinking positively and just breathing.

 

Make sure you get enough sleep, and quality sleep. You need around 7 – 9 hours a night. Poor sleep habits can lead to heart disease, high blood pressure and to other medical conditions. Again, exercising will ensure you sleep better along with making sure your bedroom is dark, quiet, and at a relaxing temperature. Do not have any TV’s, smart phones, or computers in your bedroom; screen time disrupts sleep time. Do not have anything heavy to eat before bed and avoid caffeine a few hours prior to bedtime.

 

Taking care of your heart is easier than you think, small things can make big differences in reducing your risk of heart disease. Make sure you exercise, eat healthier, maintain a health weight, get enough sleep, and quit smoking. Not only will making these changes reduce your risk of heart disease, but they will also improve your overall health and well-being. Start today. 


By Donna Nichols • November 9, 2026
When it comes to senior care, it’s easy to put off making decisions. Mom is still managing at home. Dad says he’s doing fine. Everyone is busy, and no one wants to bring up a subject that may feel uncomfortable. So, the conversation gets pushed to another day. Until something happens. A fall. A hospitalization. A sudden change in memory. A caregiver who can no longer keep up. Suddenly, the family isn’t simply exploring options; they need answers, and they need them quickly. Planning ahead doesn’t mean a move is happening tomorrow. It simply means being prepared. A Crisis Changes Everything When a senior care decision must be made during a crisis, families are often dealing with several things at once. There may be medical concerns, discharge deadlines, financial questions and different opinions among family members. At the same time, everyone is trying to determine what type of care is needed and where their loved one should go. That can turn an already emotional situation into an overwhelming one. When families begin the conversation earlier, they have something incredibly valuable: time . Time to learn. Time to ask questions. Time to compare options. And most importantly, time to include their loved one in the decision. More Time Means More Choices Waiting until care is urgently needed can sometimes limit the options available. The community a family prefers may not have an opening. The level of care needed may have changed. Financial arrangements may need to be made quickly. Families may find themselves choosing from what is available rather than what they would have chosen with more time. Planning ahead allows families to explore senior living communities, understand different levels of care and determine what matters most to their loved one. Does Mom want to stay close to her current neighborhood? Would Dad enjoy a community with lots of activities? Is medication management important? Will transportation be needed? What about future care if needs change? These questions are much easier to answer when no one is under pressure. Planning Ahead Can Help Protect Independence Sometimes families avoid discussing senior care because they worry it will make their loved one feel as though independence is being taken away. But planning ahead can do the opposite. When seniors are part of the conversation early, they have a greater opportunity to express what they want. They can talk about where they would prefer to live, what type of environment they would enjoy and what is most important to them. Waiting until a crisis may mean someone else has to make those decisions for them. The goal isn’t to take control away. It’s to give seniors as much control over their future as possible. Know the Options Before You Need Them You don’t need to tour every senior living community in town or make an immediate decision. Start small. Have a conversation. Learn what different levels of senior care provide. Get a general idea of costs. Talk about finances. Visit a community or two. Ask your loved one what they would want if their needs changed. You may not need that information for months—or even years. But if the day comes when something changes, you won’t be starting from scratch. The Best Decision Is an Informed Decision There is no perfect age or moment to begin talking about senior care. Every family and every situation is different. But there is a big difference between making a decision because you have to and making a decision because you’ve had time to understand your choices. At Assisted Senior Services , we help families explore senior living options before, during and after a change in care needs. Whether you're planning for the future or facing an unexpected situation today, you don't have to navigate all the choices alone. Starting the conversation now doesn't mean you're ready to make a change. It simply means you'll be ready if one comes.  Call us today for your FREE in-home assessment 386-847-2322.
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