Heart disease is always the leading cause of death in both men and women. There are some simple healthy heart tips for men to follow if you want to lower the risk of heart disease. Apart from eating healthy and getting active in your daily routine, there are some simple steps you need to follow.
- Maintain a healthy weight depending on your age and height
- Quit smoking and stay away from any second-hand smoke
- Control your blood pressure and cholesterol
- Moderate alcohol drinking is okay
- Manage the level of stress you are in
Going in with healthy heart food for men and women is a must if you don’t want to get caught up in some serious health issues. Reputed doctors and dieticians will work together to help you know more about the heart disease you are suffering from and the kind of diet plan you get to follow for that!
When do you have a higher risk of heart disease?
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Anyone can be a victim of heart disease anytime. However, there are some instances that will make you a higher risk individual.
- You are more prone to heart disease if you have a higher cholesterol level, diabetes, or high blood pressure.
- Smoking can also force you to become a victim, even when you don’t want to.
- If you are not getting any physical activity and are associated with a sedentary lifestyle, you are putting more pressure on the heart.
- If you are overweight or have been a victim of obesity, you unknowingly invite heart disease. Keeping your weight under control is a must!
- If you fail to have a healthy diet plan, you will likely suffer from heart disease.
Your family history and age will also affect the risks of growing heart disease. Your risk will be a lot higher if you are a woman over 55 years of age, a man over the age of 45, your father or brother had heart issues before 55 years of age, or if your mother or sister had been the victim of heart diseases before the age of 65.
So, keeping track of your proper diet plan and following up with doctors from time to time is important if you are looking to maintain a healthy heart. Listed below are some of the major healthy heart tips for men to follow if they want to take control of their health.
Always stay active and get some exercise
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Physical activity is really good for cardiovascular health at any given age. Experts will highly recommend you do at least 30 minutes of exercise on a daily basis. It helps in keeping your heart super healthy.
- Healthy older adults must perform four types of activities regularly.
- They need to focus on aerobic exercise or activities to help strengthen muscles, improve balance and increase the level of flexibility.
- Whatever exercise routine you are planning to follow, the progress needs to happen gradually to avoid injury and minimize the level of soreness.
- Most of the activities provide you with not one but multiple benefits. Water aerobics with weight will present strengthening and aerobic benefits.
- Yoga will combine flexibility, balance, and strengthening.
- Then you have walking, one of the best exercises to maintain a healthy heart by keeping the blood sugar down, losing weight, and maintaining mental ability and bone mass.
- Mix walking with healthy heart food for men as recommended by a dietician to see some positive changes in your body. It is one way to build the stamina and strength that your heart needs.
Work on a heart-healthy diet
What your body is going to take in will matter a lot to maintaining a healthy heart. Other than going in with healthy heart exercise for men, food plays a pivotal role in warding off cardiovascular diseases. So, there are some facts you need to consider before chalking out the right diet plan for you.
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- It is important to invest money in nutrient-rich fruits and vegetables. You can choose from a wide range of yellow, orange, and green veggies.
- Choose some whole grains like brown rice, whole wheat bread, and oatmeal to add to your diet plan for a filling lunch or dinner.
- Try adding fat-free or low-fat milk and cheese. You can even opt for soy or rice milk, which is well fortified with vitamin D and calcium.
- Get all your protein from lean meats, seafood, beans, nuts, poultry, and seeds, and that will give your body the energy it needs to work out.
- Avoid any sort of sugar-infused drinks, beverages, or desserts, which will have some added sugar to them.
- Try limiting foods with shortening, butter, or other fats, and that will act in the best possible manner.
- Make sure to maintain a safe distance from white bread, white rice, and pasta, which are made using refined grains.
Always keep a check on your numbers
It is vital to schedule a regular check up with your primary care physicians. When you are planning to go for a visit, make sure to take all your medicines with you or create a list for the doctor to check. Always ask questions if you cannot understand anything or if something does not feel that right.
- Have a talk with your doctors on how often you need to be screened or monitored for conditions affecting the heart, including high cholesterol, high blood pressure, and diabetes. The recommendations are subject to vary depending on health status, age, risk factors, and health history.
- One of the major screenings to cover is blood pressure, as high BP mostly has no symptoms.
- You need to have a fasting lipoprotein profile as recommended by doctors.
- High blood glucose levels will put you at higher risk of developing insulin resistance, type-2 diabetes, and pre-diabetes. The untreated issue can lead to multiple serious medical issues, including stroke and heart disease.
Keep a watch on weight
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Being obese might increase the risk for heart disease, type-2 diabetes, high blood pressure, and bone issues. So, eating wisely and also being active physically will preserve bones and muscles and will help in maintaining strength and a healthy weight.
- Because of loss of muscle mass and any dip in metabolism, older people need to eat fewer calories than the younger generation. It means you will have a few calories to help get the nutrients that your body needs for energy. So, make sure to eat foods that are high in nutrients.
- People with congestive heart issues need to be particularly vigilant in monitoring their weight because a sudden increase will indicate dangerous fluid retention.
Always check on your health
Right from the food you are eating to the exercises to follow, you need to keep everything under control to maintain a young and healthy heart for a long time. The type of food intake and the exercise routine will differ from one person to another, and also depending on the age. So, make sure to have direct communication with doctors to help maintain a healthy heart for a longer span of time.