Cardiovascular diseases are more prevalent in the male gender. Men have a higher risk of developing cardiovascular disease and a higher mortality rate.
Risk Factors of Cardiovascular Diseases in Men
Cardiovascular diseases are more prevalent in men due to higher risk factors such as age, family history, being overweight, high BP, high cholesterol, diabetes, and lifestyle habits like smoking.
With the increasing rate of cardiovascular disease, it is vital to know that with specific lifestyle changes, one can manage the risk of heart attack considerably.
How to lower the risk of heart disease?
There are many things one can do to reduce the chances of developing heart disease:
Maintain a healthy weight. Being overweight or obese increases an individual’s risk for heart disease. This is mainly because being overweight attracts other health complications like high blood pressure, high blood cholesterol and triglyceride levels, and diabetes. Controlling weight can help lower these risks.
Manage high blood pressure. High blood pressure is one of the significant risk factors for heart disease. It is vital to check blood pressure regularly and undertake a health check-up – at least once a year for most adults- and more often if one has high blood pressure. One must adopt lifestyle changes to prevent or control high blood pressure.
Manage diabetes: Having diabetes doubles an individual’s risk of diabetic heart disease. That is because, over time, high blood sugar from diabetes can damage blood vessels and the nerves that control the heart. So, it is essential to get tested for diabetes and to keep it under control if an individual already has it.
Cholesterol and triglyceride levels must be under control. High levels of cholesterol can clog our arteries and raise our risk of coronary artery disease and heart attack. Lifestyle changes and medicines can lower cholesterol. Triglycerides are another type of fat in the blood, and high levels of triglycerides may also raise the risk of coronary artery disease.
Eat a healthy diet. One must avoid saturated fats, foods with added sugars, and foods high in sodium. Instead, one must eat plenty of fresh fruit, vegetables, and whole grains. One must include a lot of fiber, protein, fluids, and healthy fats to help lower blood pressure and cholesterol, reducing the risk of heart attack. One must consult a dietitian for a custom-made diet to be assured of one’s nutritional intake.
Get physically active. Exercise has many health benefits, including strengthening our heart and improving our blood circulation. It can also help us maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower our risk of heart disease.
Limit alcohol consumption. Drinking too much alcohol can raise our blood pressure. It also adds extra calories, which may cause weight gain. Both of these factors increase our risk of heart disease.
Don’t smoke. Cigarette smoking raises blood pressure and puts an individual at a higher risk for heart attack and stroke. Quitting smoking can lower the risk of heart disease for an individual. One must consult a doctor for help in finding the best way to quit smoking.
Manage stress. Stress is directly linked to heart disease in many ways. It can raise an individual’s blood pressure. Extreme stress can be a “trigger” for a heart attack. Also, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are extremely bad for an individual’s heart. Some ways to help manage stress include exercise, listening to music, focusing on something calm or peaceful, and meditating.
In addition to the above habits, one must ensure sufficient sleep, as it helps our vital organs recover and recharge. In the case of frequent sleep problems, one must contact a doctor.
