The double threat of COVID and flu season, which typically runs from October through May, can be especially dangerous for older adults—especially those who have heart conditions.

Both COVID and the flu pose significant heart risks:

• According to the American Heart Association, COVID can harm the cardiovascular system by causing widespread inflammation, leading to lung damage, heart muscle injury, and reduced heart function. This increases the risk of serious complications like irregular heartbeat, heart failure, blood clots, heart attacks, and stroke. A new study found that people who have been infected with COVID have stiffer arteries compared to those who had never been infected. This effect was more prevalent in women and people with long COVID.¹ “From the very beginning of the pandemic, scientists realized that SARS-CoV-2 was not simply a respiratory virus, but was able to induce acute cardiovascular complications and directly infect vascular cells,” Rosa Maria Bruno, MD, PhD, a professor in pharmacology at Université Paris Cité in Paris, France, explained to Medical News Today
• A growing body of research shows that the flu can raise the risk of heart attack and stroke. One study found that people were six times more likely to have a heart attack in the week following a flu diagnosis.

Being proactive can help you avoid serious complications from these viruses and protect your heart. Below are some tips for taking charge of your heart health.

6 ways older adults can protect their heart from the flu and COVID

1. Stay up to date on your vaccines

The flu and COVID shots continue to be our best protection against serious illness, hospitalization, and death. In fact, a recent study found that between October 2024 and March 2025, most adults hospitalized for COVID had received no COVID vaccine since July 2023.²

Keeping current with your vaccinations is especially important if you're 65 or older or have heart disease or other health conditions that raise your risk.

Below are the latest federal guidelines for vaccines:

• Flu: The Centers for Disease Control and Prevention (CDC) recommends that most people age six months and older receive an annual flu shot.
• COVID: The CDC Advisory Committee on Immunization Practices (ACIP) updated the COVID-19 vaccine schedule on Sept. 19, 2025. Under the new guidance for everyone 6 months and older, COVID vaccination is a personal choice made with a health care provider. If you’re age 65+ or you have a health condition like heart disease or diabetes, getting vaccinated is critically important. It lowers your risk of getting very sick, being hospitalized, or dying from the virus.
  
  At NCOA, we recommend older adults talk to their doctor, pharmacist, or nurse about their individual health risks and get tthe updated 2025-2026 COVID vaccine. This extra protection can help keep your heart healthy and safeguard your independence and quality of life.

2. Wear a mask

According to CDC, wearing a well-fitting mask gives you an extra layer of protection against respiratory illnesses. Even if you're up to date with your COVID and flu vaccinations, masking up can help reduce risk for you as well as the people around you. It can be especially helpful in crowded places, during times when sickness is spreading in your community, or if you—or someone close to you—are at higher risk of serious disease.

3. Keep up with your health care visits—and don’t ignore emergencies

During flu season and all year round, regular checkups are key to staying on top of your heart health and catching problems early. Don’t wait until small issues become big ones—call your care team if you notice unusual physical symptoms (or if symptoms you already have get worse).

If you ever experience symptoms of a heart attack or stroke, such as chest discomfort or shortness of breath, dial 911 right away. Don’t dismiss your symptoms or wait to see if they improve. Calling 911 is almost always the fastest way to get treatment that can save your life.

4. Take your heart medicines as directed

If you live with cardiovascular disease (such as high blood pressure), it’s very important to stick to your treatment plan and keep in touch with your health care provider. Taking your medications as prescribed helps protect your heart and lowers your risk of heart attack or stroke. Regular check-ins with your doctor can make sure your treatment plan is working well for you and allow for adjustments, if needed.

Should you have issues with your heart medication—like paying for it, getting refills, or managing side effects, let your care team know. There are often programs or resources available to help.

5. Boost your body's ability to fight infections

Strengthen your natural defenses by practicing healthy lifestyle habits:

• Prioritize good nutrition: Along with a host of other benefits, eating well can help prime our bodies to fight off infection. Focus on nutrient-dense foods like colorful fruits and vegetables, whole grains, and lean proteins. Limit your intake of ultra-processed foods.
• Stay hydrated: Drink plenty of water all day long to keep your systems functioning properly. Soups, herbal tea, and fruits with high water content (like watermelon) count, too.
• Get enough sleep: Aim for seven to nine hours of high-quality sleep every night. You can improve your slumber by practicing good sleep hygiene (e.g., sticking to a bedtime routine, avoiding screens at least 60 minutes before bed, and limiting daytime naps).
• Exercise daily: Moving your body every day supports a strong, healthy immune system. It can also ward off illness by helping to flush bacteria out of your lungs and airways. Try to incorporate 20 to 30 minutes of moderate exercise into most days of the week.
• Manage stress: Activities like yoga, deep breathing, mindfulness exercises, and meditation help counteract the physical effects of chronic stress that can lower our immune defenses.

6. If you’re feeling unwell, tell your doctor

Notify your health care provider right away if you start experiencing flu- or COVID-like symptoms. There are safe and effective treatments for COVID and flu that can help prevent serious illness and complications—but they must be started within a certain amount of time after symptoms begin.

Sources

1. Rosa Maria Bruno, et al. Accelerated vascular ageing after COVID-19 infection: the CARTESIAN study. European Heart Journal. August 17, 2025. Found on the internet at https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf430/8236450?login=false#google_vignette

2. CDC National Center for Immunization and Respiratory Diseases. Current Epidemiology of COVID-19. June 25, 2025. Found on the internet at https://www.cdc.gov/acip/downloads/slides-2025-06-25-26/02-MacNeil-COVID-508.pdf