Heart disease is the leading cause of death for men in the United States.
On average 1 in every 4 men die from heart disease.
And half of the men who die suddenly from heart disease, have no pre-existing symptoms.
Do I have your attention now?
Good. Here is what you need to know to protect yourself and your loved ones from falling into these statistics.
#1 Go to the doctor for your routine check ups.
Seems simple, but did you know that 60% of men do not visit a doctor? (Cleveland Clinic). Not visiting the doctor means that important routine tests for cholesterol, blood pressure and blood sugar are left undone. These tests are critical to gauging heart health. Don’t want to experience symptoms like chest pain, breathlessness, dizziness, pain in your upper torso, irregular heartbeat and fatigue? Have your tests and labs checked and focus on preventative care (more on that - keep reading).
#2 Listen to your emotions, your heart is literally speaking to you.
Depression is a physical condition that’s often linked to heart disease, which men are less likely to report to a doctor (John Hopkins Medicine). If you’re feeling sad or are in despair, speak to someone you trust and tell your doctor so you can find the support and guidance you need.
#3 Know and understand the risks.
Half of Americans have at least one of these common risks factors, linked to heart disease.
Diabetes
Overweight and obesity
Unhealthy diet
Physical inactivity
Excessive alcohol use
If you have one of these, now is definitely the time to learn how to turn your health around.
#4 Keep your stress low and find ways to manage it.
Stress can lead to unhealthy behaviors, such as poor eating habits, inadequate sleep, lack of physical activity and excessive alcohol or substance abuse. Finding ways to manage and keep your stress levels low will not only benefit your heart health, but your entire physiology as well. Yoga, tai-chi, hiking and swimming are great ways to relieve physical sensations of stress. Meditation, reading and cooking are ways to relieve emotional sensations of stress. Sex with a trusted partner helps too. Sexual intercourse relieves stress and boosts the immune system.
#5 Eat for your heart and your whole body will benefit too
Put the salt shaker down. Focus on eating whole, nutrient dense foods that are packed with essential vitamins and minerals that your body needs most. Whole grains such as organic oats and rice, fruits and vegetables, healthy fats such as avocado, olive oil, nuts and seeds and lean meats from chicken and wild caught fish are all beneficial. Keep sugars, salts, dairy and red meat at low to moderate intake (depending on your current health condition(s)).
#6 Get moving.
Physical inactivity is a risk factor for heart disease, and nearly 50% of men don’t exercise regularly (CDC). Many men think that weight lifting is enough, but they also need cardiovascular exercise for heart protection. This means brisk walking, jogging, swimming, tennis or biking for 30 minutes a day at a pace vigorous enough to increase heart rate and break a sweat.
#7 Put the cigarette down, for good.
If you don’t smoke, don’t start. If you do smoke, find ways to quit now.
#8 Keep alcohol consumption low
Regular and/or high consumption of alcohol can stress the heart muscle, leading to a common heart condition called cardiomyopathy. Cardiomyopathy is a disease of the heart muscle that makes it harder for your heart to pump blood to the rest of your body. It can often lead to heart failure. Drinking alcohol regularly can also raise your blood pressure, which is another onset of heart conditions.