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 women. Despite advancements in medical science, the prevalence of heart-related ailments underscores the critical importance of preventive measures. Men over 40 are encouraged to take a proactive approach to heart health, as certain risk factors tend to become more common with age - even in the absence of noticeable symptoms. In many cases, heart disease can develop silently, and for some, the first sign may be a serious event like a heart attack. Identifying potential risks early can play a key role in protecting long-term heart health.
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 complications.
Embracing heart-healthy habits
What can men do to lower their risk of heart disease?
Here are seven practical steps men can take to protect their cardiovascular health:
1. 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 benefits.
2. Monitor your 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, medication.
3. Eat a heart-healthy diet
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 processed foods, saturated fats, sugars, and salt. Incorporating omega-3 fatty acids from sources like oily fish or flaxseeds can provide additional cardiovascular benefits. Some men may also benefit from tracking their nutrient intake to support heart health - especially if they have other risk factors.
4. 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, plus muscle-strengthening exercises on two or more days. Brisk walking, cycling, swimming, and dancing all help improve cardiovascular fitness and overall wellbeing.
5. 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 activity. Even modest weight loss - as little as 5-10% of your body weight - can improve cholesterol, blood pressure, and glucose control.
6. Manage stress effectively
Chronic stress can have a serious impact on heart health. Try stress-reducing activities like mindfulness, deep breathing, yoga, or progressive muscle relaxation. Spending time outdoors, enjoying hobbies, and staying socially connected can also help reduce stress levels.
7. Check your cholesterol and glucose
Keeping an eye on your lipid levels and blood glucose is essential - especially as you get older or if you have a family history of heart problems. Regular testing can highlight silent risk factors and support early intervention.
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. If your father or brother had a heart attack before the age of 55, you may be at increased risk and should consider earlier or more frequent testing. Share this information with your healthcare provider to implement proactive measures, early screenings, and personalised strategies to mitigate inherited risks.
The role of at-home testing
In addition to lifestyle modifications, advanced diagnostic tests play a pivotal role in identifying individuals at heightened risk of cardiovascular disease. Men in particular may benefit from regular testing, even if they don’t have symptoms. 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.
This at-home test checks:
- LDL, HDL, and total cholesterol
- Triglycerides
- Non-HDL cholesterol
By identifying hidden risk factors, the Heart Profile Blood Test empowers men to take early action and make informed decisions about their cardiovascular health.
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. It’s simple to do from home and can help men take control of their health early. 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 health and wellness testing, individuals can gain actionable insights into their heart health status and take informed steps towards prevention and early intervention. For men looking to take simple, science-based steps at home, the MyHealthChecked Heart Profile Blood Test is an accessible and effective starting point. Your heart is your most precious asset - guard it with care, starting today.
References
1. British Heart Foundation. UK Factsheet - Cardiovascular disease statistics - BHF UK Factsheet. London: BHF; 2025. Available from: https://www.bhf.org.uk/-/media/files/for-professionals/research/heart-statistics/bhf-cvd-statistics-england-factsheet.pdf
2. National Institute for Health and Care Excellence (NICE). Cardiovascular risk assessment and management. London: NICE; 2023. Available from: https://cks.nice.org.uk/topics/cvd-risk-assessment-management/
3. British Heart Foundation. High cholesterol - symptoms, causes and levels. London: BHF; 2023. Available from: https://www.bhf.org.uk/informationsupport/risk-factors/high-cholesterol
4. British Heart Foundation. Healthy eating - reduce your risk of developing heart disease. London: BHF; 2023. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating
5. Centers for Disease Control and Prevention. Smoking and heart disease, stroke, and peripheral artery disease. Atlanta, GA: CDC; 2024. Available from: https://www.cdc.gov/tobacco/campaign/tips/diseases/heart-disease-stroke.html
6. Mayo Clinic Staff. Exercise: 7 benefits of regular physical activity. Rochester (MN): Mayo Foundation for Medical Education and Research; 2023. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
7. American Psychological Association. Stress effects on the body. Washington, DC: APA; 2018. Available from: https://www.apa.org/topics/stress/body
8. British Heart Foundation. Family history of heart and circulatory diseases. London: BHF; 2024. Available from: https://www.bhf.org.uk/informationsupport/risk-factors/family-history
9. National Heart, Lung, and Blood Institute. High Blood Cholesterol: What You Need to Know. 2024. Available at: https://www.nhlbi.nih.gov/health-topics/high-blood-cholesterol
10. American Diabetes Association. A1C Test and A1C Calculator. 2022. Available from: https://www.diabetes.org/a1c