Let’s focus on a healthy heart. Heart disease affects one in four men and remains the leading cause of death for men. Don't wait for something bad to happen to you before taking action. Learn how to be proactive about your heart health to live a longer and healthier life and enjoy it to the fullest.
Risk Factors
Heart risk factors affect all men, regardless of race, and even though there have been significant advances in the field, heart disease killed 385,000 men in the U.S. in 2021. Reduce your chances of developing heart disease by considering the number of risk factors you have.
Heart disease risk factors:
- Family history
- High blood pressure
- High cholesterol
- Diabetes
- Smoking
If there is a history of heart disease in your family, it is recommended that you consult your doctor in your 30s or 40s to develop a plan to make positive changes to your lifestyle. High blood pressure, high cholesterol and diabetes are risk factors for heart health that can be improved through lifestyle changes. It is important to note that high blood pressure may not exhibit any symptoms until vital organs such as the heart, kidneys and brain are affected. Therefore, it is crucial to take proactive steps toward improving blood pressure levels by adopting appropriate dietary and lifestyle changes. These healthy changes to your diet and lifestyle can also help lower high cholesterol and manage diabetes as part of a prevention plan.
Addressing your risk factors can help you take control of your health, reduce the risk of developing heart disease and lead a healthier life.
The Impact of Stress on Your Heart
Experiencing high levels of stress can negatively impact your health, such as increasing blood pressure, compromising the immune system and causing inflammation. When you feel stress building, incorporate some downtime for yourself to rebalance. Go for a walk, spend time on a hobby you enjoy, do yoga, meditate and get plenty of sleep. These strategies will help lower your stress and have other positive impacts on your life.
Symptoms of Heart Issues
It is important for men to take a proactive approach towards their health and educate themselves about symptoms that may indicate a heart issue. Some symptoms to watch for include shortness of breath during physical activity and while lying down, fatigue, swelling in the legs, ankles and feet, and a rapid or irregular heartbeat. Although fatigue can be caused by various factors, it can also be a symptom of heart health. If you experience any of these symptoms, it’s highly recommended to seek medical attention and get yourself checked.
Importance of Regular Checkups
Establishing a plan with your doctor, understanding your risk factors and being educated on heart healthy activities will go a long way toward keeping you healthy. Your primary care physician is the best place to start in your heart health plan and where you should communicate any concerns. If you have had regular checkups with your primary care physician, you have been building a relationship, so the doctor can personalize your care and refer you to a cardiologist if needed.
Discuss with your doctor if obtaining a coronary artery calcium (CT) scan would be appropriate for you to identify early evidence of coronary artery disease. This non-invasive CT scan will show calcium deposits that can indicate early signs of heart disease. Once you know where you stand, you’ll know what strategies to incorporate into your health plan.
Prevention Strategies
It may not come as a surprise that some of the best prevention strategies include quitting smoking, reducing alcohol intake and focusing on a healthy diet and exercise.
If you are a smoker, it’s never too late to quit, no matter how long you've been smoking. Being smoke-free can help reduce future health problems and you’ll start breathing easier right away.
There is a lot of research on the health benefits and risks of consuming alcohol, especially when it comes to one glass of wine a day. Regardless of which side you support, moderation is key for a healthy heart. It's recommended to have no more than one drink a day or even less.
A healthy diet is best viewed in terms of balance. A balanced diet is achieved by adding fruits, vegetables, grains, lean proteins and healthy fats while minimizing saturated and trans-fat foods, processed food and junk food. It's also important to control portion size while eating. Men tend to eat quickly, which can cause their brains not to register their stomach's fullness. Eat more slowly and enjoy your food while only eating until you feel 80% full.
As you grow older, strength training becomes increasingly important. When you are younger, you may focus on strength training to improve physical appearance, but as you age, strength training is more about preserving muscle mass. As the saying goes, "Use it or lose it." Losing muscle mass can lead to weakness and balance issues as you lose the muscles that support your body structure. Incorporating resistance training and weights into your exercise routine will help you look and feel younger, too.
Your weight has a direct impact on your heart health. If you are overweight, the most effective way to reduce your weight is through a combination of a healthy diet and regular exercise. A recommended guideline is to exercise for at least 150 minutes per week. Studies have shown that it doesn't matter how you achieve those minutes, whether through weekend workouts or distributed throughout the week, as long as you put in the time. You’ll also want to be sure to increase your heart rate by incorporating aerobic exercises into your routine. Finding exercises that you enjoy doing will help you stay on track.
Having a healthy heart is crucial for overall health and a better quality of life. Work with your doctor to create a personalized plan.
Endeavor Health is committed to providing our patients with an exceptional experience and the highest quality of heart health care. With that in mind, we are excited to announce the opening of our new Cardiovascular Institute at Glenbrook Hospital. Visit us online or call 847-570-5020.
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