More men than women live with hypertension (high blood pressure) and the risk increases as time goes on, with four out of five adults over the age of 75 having this condition. Hypertension is a leading risk factor for cardiovascular disease, alongside other factors such as high cholesterol, being overweight, leading a sedentary lifestyle, smoking, and drinking alcohol.
In the US, around 16.3 people aged 20 and older are battling chronic heart disease, and the prevalence stands at 8.3% for men (and 6.1% for women).
The upside of the situation is that there are many lifestyle changes that men can make to lower their risk of heart disease.
Embracing an Active Lifestyle
The American Heart Association recommends that healthy adults get around 150 minutes of moderate-intensity aerobic exercise a week or 75 minutes of high-intensity exercise (or a mix of both these approaches).
Exercise benefits the heart in many ways. It improves the muscles’ ability to obtain oxygen from blood, thus reducing the need for the heart to pump more blood to the muscles.
Physical activity also reduces the levels of stress hormones like cortisol which, if chronically present at high levels, can increase the risk of heart disease. Exercise lowers blood pressure, reduces the risk of developing Type 2 diabetes, and keeps you at a healthy weight.
It also reduces inflammation and lowers both the heart rate and blood pressure, increases “good cholesterol” (HDL) levels, and helps control triglycerides.
In addition to embracing aerobic exercise, also consider mindfulness activities (such as meditation and yoga) to help bring stress levels down.
Embrace Preventive Health and Medicine
If you are over 40 or you are a young adult with risk factors, consider seeing a cardiologist.
Those who leave it too late (until they have had a heart attack or allowed damage to go unchecked) can have long-term consequences that can easily be prevented by simple operations such as stent surgery, which widens arteries so blood can flow freely where it needs to.
This surgery has a very high success rate (up to around 94%) and it can help prevent the muscular damage suffered by the heart when a heart attack occurs.
Your cardiologist will discuss your family history and other factors and recommend a list of tests that can give you peace of mind.
In addition to seeing a doctor, measure and track your blood pressure regularly and be aware of symptoms such as chest pain, tiredness, and being out of breath.
Consuming a Heart-Healthy Diet
Embrace a diet that is made up of lean proteins, fruits, vegetables, whole grains, nuts, and legumes, and shun refined foods and those containing high amounts of salt and sugar.
This diet can help keep your gut healthy and help lower inflammation in your body. To cook or dress food, use healthy fats like extra-virgin olive oil and avocado oil.
Hypertension and heart disease are prevalent among men in the US. However, they can be quelled by making key lifestyle changes.
These include consuming a healthy diet, exercising, and exercising preventive health care.
