How men can protect their heart health

Heart disease is the leading cause of death for men in the United States and, on average, a first heart attack strikes men at age 65.

There are a few things men can monitor to keep tabs on their heart. Discuss these points with your physician as part of your annual physical:

1. Blood pressure. Blood pressure is the amount of force exerted on the arteries when the heart beats. High blood pressure, or hypertension, can lead to damaged and blocked arteries and is a major risk factor for heart disease. A balanced diet and exercise can help reduce blood pressure.
   • Goal: Less than 120/80 mmHg
   • If 140/90 mmHg or higher, the risk for heart disease increases
2. Cholesterol. Too much cholesterol in the blood builds up in the walls of the arteries which, over time, causes blood flow to the heart to be slowed down or blocked. Lowering cholesterol levels that are too high lessens the risk for heart disease. Diet and exercise can lower your cholesterol level. Triglycerides (another form of fat in the blood) can also raise heart disease risk, so keeping your triglycerides low is important as well.
   • Goal: Total cholesterol less than 200 mg/dL
   • HDL or “good” cholesterol 50-60 mg/dL or higher for women
   • LDL or “bad” cholesterol less than 100 mg/dL
   • Triglyceride level less than 150 mg/dL
3. Glucose. People with prediabetes or diabetes have higher levels of blood sugar. This can damage nerves and blood vessels, which can lead to heart disease.
   • Goal (for fasting blood sugar): Less than 99 mg/dL
   • Pre-diabetes level 100-125 mg/dL
   • Diabetes is diagnosed at 126 mg/dL and above
4. Body mass index. Obesity can lead to high cholesterol, diabetes and stroke. Body mass index (BMI) measures percentage of body fat.
   • Goal: 18.5-24.9
   • If BMI is higher than 30, talk to your doctor about a plan for getting down to a healthier weight.
5. Waist size. The more fat a man stores around his midsection, the greater the risk for high blood pressure, cholesterol and diabetes — all of which can increase the risk of heart disease and stroke.
   • Goal: Less than 37 inches
6. Physical activity. The American Heart Association recommends adults get 150 minutes of moderate-intensity aerobic activity each week as well as strength training twice a week. A sedentary lifestyle has been linked to heart disease, type 2 diabetes and cancer, so making time to move is essential to keeping your heart healthy.
7. Stress management. Life stress can take a toll on our physical health. Chronic stress that lasts for days or weeks at a time can raise your blood pressure, which can lead to heart attack or stroke. Find ways to relieve stress such as exercising, spending time with friends, getting enough sleep and focusing on a favorite hobby.