Men and Heart Health

Vigilant Heart Health: Strategies for Preventing Cardiovascular Disease in Men

Cardiovascular disease, often referred to as heart disease – is an umbrella term that includes several different heart conditions. On average, men develop heart disease 10 years earlier than women and they are more likely to have a heart attack than women. Almost four out of five heart attacks in men could, however, be prevented by leading a healthier lifestyle according to a study in over 20,000 men. The findings showed men who didn’t smoke, maintained a healthy weight, ate a well-balanced diet, exercised more than 40 minutes a day and had a moderate alcohol intake were less likely to have heart attack than those who didn’t.

Healthy diet

The food you eat has a big impact on your health. But you don’t have to go hungry or give up some food forever. Smart choices and a balanced diet are the key.

Eat an overall healthy dietary pattern that emphasizes:

• A wide variety of fruits and vegetables
• Whole grains and products made up mostly of whole grains
• Healthy sources of protein (mostly plants such as legumes and nuts; fish and seafood; low-fat or nonfat dairy; and, if you eat meat and poultry, ensuring it is lean and unprocessed)
• Healthy fats (olive oil, nuts, seeds)
• Minimally processed foods
• Minimized intake of added sugars
• Foods prepared with little or no salt
• Limited or preferably no alcohol intake

Exercise

You can reduce your risk of cardiac events by 35% by becoming more physically active.

The World Health Organization advises that adults should aim to do at least 150 minutes of exercise per week. This can be incorporated into things you are already doing in day-to-day life. For example, taking the stairs instead of using the lift or parking a little further away from the workplace.

Manage weight

Maintaining a healthy weight is essential for a healthy heart. Extra weight puts strain on your heart and can lead to high blood pressure, high cholesterol, and type 2 diabetes, increasing your risk for heart diseases. A waist-to-height ratio greater than 0.5 is associated with a higher risk of cardiovascular disease. To manage your weight, try to incorporate a balanced diet with regular physical activity. Remember, even small lifestyle changes can make a big difference in maintaining a healthy weight.

Stop smoking & limit alcohol

Smoking and excessive alcohol consumption are major risk factors for heart diseases. Smokers are 3 times more likely to die of a heart attack and 2 times more likely to die of stroke.

The chemicals in cigarettes and other smoking products like shisha and chewing tobacco damage your blood vessels. If you smoke, quitting is the best thing you can do for your health:

20 mins after you quit smoking, your heart rate and blood pressure return to normal and

1 year after you quit smoking, your risk of having a heart attack is half that of a smoker.

Excess alcohol can cause the level of some blood fats to rise and can increase blood pressure, too. As a result, people who drink heavily are 3 times more likely to have a stroke.

Manage stress & sleep better

Chronic stress can take a toll on your heart health. Finding healthy ways to manage stress is essential. Engage in activities that help you relax and unwind, such as meditation, yoga, deep breathing exercises, or spending time in nature. If you feel overwhelmed, you should act and ask for help.

Additionally, prioritize getting enough quality sleep. Adults need 7 to 9 hours of sleep each night. Poor sleep hygiene can increase the risk of cardiovascular disease as well as contribute for:

• Cognitive decline and dementia
• Depression
• High blood pressure, blood sugar and cholesterol
• Obesity

Conclusion

• Never ignore cardiac symptoms (chest discomfort, shortness of breath, palpitations, dizziness). Always seek medical attention.
• If you have hypertension, high cholesterol, or diabetes, regularly monitor these conditions with the help of your healthcare provider.
• Follow their recommendations for medication, lifestyle changes, and dietary modifications to keep these conditions under control.
• Engaging in regular physical activity and maintaining a heart-healthy diet are crucial components to managing these conditions.

Remember, incorporating these simple yet effective lifestyle changes can go a long way in promoting a healthy heart and overall well-being. Consult with your healthcare provider for personalized advice and guidance on managing your heart health.

References:

• WHO Guidelines on Physical Activity and sedentary Behavior
• American Heart Association
• British heart Foundation
• World Heart Federation
• Heart Foundation; Are you at risk of heart disease?
• Heart Research Institute; Stroke: symptoms, causes and prevention

Authored by Dr. Niamh Kilcullen, Consultant Cardiologist