How men can lower their risk of cardiovascular disease

Cardiovascular disease remains a leading cause of morbidity and mortality worldwide, with men in the UK facing a heightened risk compared to women¹. Despite advancements in medical science, the prevalence of heart-related ailments underscores the critical importance of preventive measures. In this article, we delve into actionable strategies that men can adopt to mitigate the risk of cardiovascular disease.

Understanding cardiovascular disease

Cardiovascular disease encompasses a spectrum of conditions affecting the heart and blood vessels, including coronary artery disease, heart failure, stroke, and hypertension. Men are predisposed to certain risk factors such as high blood pressure, elevated cholesterol levels, obesity, and smoking, which significantly elevate their susceptibility to heart-related complications².

Embracing heart-healthy habits

Quit smoking: smoking is a major contributor to heart disease and other vascular conditions. If you smoke, seek support and resources to quit. Embracing a smoke-free lifestyle not only reduces the risk of cardiovascular complications but also confers numerous other health benefits³.
Monitor blood pressure: regular blood pressure checks are crucial for detecting hypertension, a major risk factor for heart disease and stroke. Aim to maintain a blood pressure below 120/80 mm Hg. If you have high blood pressure, work with your healthcare provider to manage it through lifestyle changes and, if necessary, medication⁴.
Nourish your body: a heart-healthy diet forms the cornerstone of cardiovascular wellness. Prioritise whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats while minimising consumption of processed foods, saturated fats, and excessive sugars and salts. Incorporating omega-3 fatty acids from sources like oily fish or flaxseeds can confer additional cardiovascular benefits⁵.
Stay physically active: regular exercise is vital for maintaining optimal heart health. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, complemented by muscle-strengthening exercises on two or more days. Activities such as brisk walking, cycling, swimming, and dancing not only bolster cardiovascular fitness but also enhance overall wellbeing⁶.
Maintain a healthy weight: obesity is a significant risk factor for cardiovascular disease. Strive to achieve and sustain a healthy body weight through a balanced diet and regular physical activity. Modest weight loss, even as little as 5-10% of total body weight, can yield substantial improvements in cardiovascular risk factors⁷.
Manage stress: chronic stress can exert a profound toll on cardiovascular health. Incorporate stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, and progressive muscle relaxation into your daily routine. Engaging in leisure activities, spending time outdoors, and fostering social connections can also help alleviate stress and promote heart wellness⁸.
Check lipid levels: regularly monitor lipid levels, including LDL, HDL, total cholesterol, and triglycerides. Pay special attention to Apolipoprotein B (Apo B) and Lipoprotein(a) (Lp(a)), as they provide additional insights into cardiovascular risk. High levels of these lipoproteins can increase the risk of heart disease⁹.
Check blood glucose control: keeping blood glucose levels in check is essential for heart health, especially for those with diabetes or prediabetes. Regularly monitor HbA1c levels to assess long-term glucose control or use a Continuous Glucose Monitor (CGM) for real-time tracking. Aim for an HbA1c level below 7% to reduce cardiovascular risk¹⁰.

Family history and heart health

Family history plays a crucial role in heart health. Genetic predispositions can increase the risk of cardiovascular diseases, making it essential to be aware of your family's medical history. Share this information with your healthcare provider to implement proactive measures, early screenings, and personalised strategies to mitigate inherited risks.

The role of advanced testing

In addition to lifestyle modifications, advanced diagnostic tests play a pivotal role in identifying individuals at heightened risk of cardiovascular disease. MyHealthChecked's Heart Profile Blood Test offers a comprehensive evaluation of key biomarkers associated with heart health, including lipid profiles, inflammatory markers, and genetic predispositions. By leveraging cutting-edge technology, this test empowers individuals to proactively manage their cardiovascular risk and implement targeted interventions for optimal heart wellness.

Don't wait until symptoms manifest or risk factors escalate. Take proactive steps to safeguard your heart health today. Incorporate heart-healthy habits into your daily routine, prioritise regular exercise, nourish your body with wholesome foods, and consider advanced diagnostic testing such as MyHealthChecked's Heart Profile Blood Test to gain valuable insights into your cardiovascular risk profile. Remember, investing in your heart health today paves the way for a healthier and more vibrant tomorrow.

In summary

In conclusion, prioritising cardiovascular health is paramount for men's overall wellbeing. By adopting a proactive approach to heart care and embracing heart-healthy habits, men can significantly reduce their risk of cardiovascular disease and enjoy a higher quality of life. Through the integration of advanced diagnostic technologies, individuals can gain actionable insights into their heart health status and take informed steps towards prevention and early intervention. Your heart is your most precious asset—guard it with care, starting today.

References

British Heart Foundation. "Heart Disease Statistics." Available at: https://www.bhf.org.uk/informationsupport/publications/statistics/heart-disease-statistics
American Heart Association. "Healthy Eating for a Healthy Heart." Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Centers for Disease Control and Prevention. "Smoking and Heart Disease." Available at: https://www.cdc.gov/tobacco/campaign/tips/diseases/heart-disease-stroke.html
National Heart, Lung, and Blood Institute. "Managing Overweight and Obesity in Adults: Systematic Evidence Review from the Obesity Expert Panel." Available at: https://www.nhlbi.nih.gov/health-topics/managing-overweight-obesity-in-adults
Mayo Clinic. "Exercise: 7 Benefits of Regular Physical Activity." Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
American Psychological Association. "Stress Effects on the Body." Available at: https://www.apa.org/topics/stress/body
National Institutes of Health. "Know Your Family Health History." Available at: https://www.nih.gov/news-events/news-releases/know-your-family-health-history
National Institutes of Health. "Heart Disease and Family History: Why is Knowing Family History Important?" Available at: https://www.nhlbi.nih.gov/health-topics/heart-disease-and-family-history
National Heart, Lung, and Blood Institute. "High Blood Cholesterol: What You Need to Know." Available at: https://www.nhlbi.nih.gov/health-topics/high-blood-cholesterol
American Diabetes Association. "A1C Test and A1C Calculator." Available at: https://www.diabetes.org/a1c