Heart disease is the leading cause of death for men in Australia, and it kills more men than prostate cancer, suicide, bowel cancer, and road accidents combined. According to the infographic, 4 in 5 men who die each day from heart disease are under 65.
There are several things you can do to reduce your risk of heart disease. Here are some of the key points from the infographic:
Maintain a Healthy Weight: Being overweight or obese increases your risk of heart disease. This is because it can lead to high blood pressure, high cholesterol, and diabetes.
Eat a Healthy Diet: A healthy diet for heart health includes plenty of fruits, vegetables, and whole grains. It’s also important to limit unhealthy fats, such as saturated and trans fats, and sodium.
Exercise Regularly: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise helps to control your weight, lower your blood pressure, and improve your cholesterol levels.
Get Regular Checkups: It’s important to see your doctor for regular checkups, even if you’re feeling healthy. This way, they can check your blood pressure, cholesterol levels, and blood sugar levels.
Know the Signs of a Heart Attack: The signs of a heart attack in men can be different from the signs in women. Here are some of the most common signs of a heart attack in men:
- Chest pain or discomfort
- Pain or discomfort in one or both arms, shoulders, neck, jaw, or back
- Shortness of breath
- Nausea or vomiting
- Feeling lightheaded or faint
- Breaking out in a cold sweat
If you experience any of these symptoms, call emergency services immediately.
Additional Tips for Men’s Heart Health
Manage Stress: Stress can contribute to heart disease. Find healthy ways to manage stress, such as exercise, relaxation techniques, or spending time with loved ones.
Limit Alcohol: Excessive alcohol consumption can increase your blood pressure and risk of heart disease.
Don’t Smoke: Smoking is one of the leading causes of heart disease. If you smoke, quitting is the single best thing you can do for your heart health.
Get Enough Sleep: Aim for 7-8 hours of sleep each night.
Taking Action: How to Help a Friend Having a Heart Attack
The infographic also details how to help someone who may be having a heart attack. Here are the steps outlined in the infographic:
- Call emergency services
- Push hard and fast on the center of the chest at a rate of 100 beats per minute. The infographic suggests using the song “Staying Alive” by the Bee Gees as a guide for the tempo.
- Use an AED if available
Deep Dive into Men’s Heart Health: Beyond the Basics
The previous section covered the essential practices for maintaining a healthy heart. But men’s heart health needs to go beyond those fundamentals. Let’s delve deeper into some lesser-known risk factors and strategies:
Hormonal Shifts: Men experience a decline in testosterone levels as they age. This can contribute to increased belly fat, which raises the risk of heart disease. Talk to your doctor about ways to manage testosterone levels if you suspect this might be a concern.
Sleep Apnea: This condition, where breathing repeatedly stops and starts during sleep, is more common in men and significantly increases the risk of heart attack and stroke. Symptoms include loud snoring, gasping for air during sleep, and excessive daytime sleepiness. If you suspect you have sleep apnea, see a doctor for diagnosis and treatment options like CPAP therapy.
Mental Health: Depression, anxiety, and chronic stress can all negatively impact heart health. Men are less likely to seek help for mental health issues, but addressing them is crucial. Consider therapy, relaxation techniques, and building a strong support network.
Family History: Having a father or brother diagnosed with heart disease before age 55 increases your risk. If you have a family history, talk to your doctor about early prevention strategies like more frequent checkups and a stricter focus on healthy habits.
Diet Nuances: While a balanced diet is key, some specific considerations benefit men’s hearts. Include omega-3 fatty acids, found in fatty fish like salmon, as they can help lower triglycerides and reduce inflammation. Additionally, limit red meat consumption and opt for lean protein sources like chicken and fish.
Hidden Sugar: Many processed foods and sugary drinks are loaded with hidden sugars that contribute to weight gain and inflammation, both risk factors for heart disease. Be mindful of added sugars when reading food labels.
Strength Training: Don’t underestimate the power of strength training alongside cardio exercise. Building muscle mass helps your body burn calories more efficiently and improves overall cardiovascular health.
Regular Checkups: Schedule regular checkups with your doctor, not just when you feel unwell. These visits allow for early detection of risk factors like high blood pressure or cholesterol and enable timely interventions.
Open Communication: Men are often less likely to discuss health concerns. Talk openly with your doctor about any symptoms you experience, no matter how minor they may seem. Early detection is crucial for successful treatment.
By incorporating these additional tips and maintaining a proactive approach to your health, you can significantly reduce your risk of heart disease and live a long, fulfilling life. Remember, a healthy heart is the foundation for a healthy you.
Taking care of your heart health is important at any age. By following the tips in this blog post, you can reduce your risk of heart disease and live a long and healthy life.
