{"id":33352,"date":"2021-06-07T09:30:31","date_gmt":"2021-06-07T13:30:31","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=33352"},"modified":"2023-01-24T14:46:38","modified_gmt":"2023-01-24T19:46:38","slug":"mens-heart-health-tips","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/mens-heart-health-tips\/","title":{"rendered":"7 ways men can protect their heart health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"#men-vs-women\">Heart disease in men vs. women<\/a> | <a href=\"#risk\">Risk factors<\/a> | <a href=\"#symptoms\">Symptoms<\/a> | <a href=\"#tips\">Men\u2019s heart health tips<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heart disease is the<\/span> <a href=\"https:\/\/www.cdc.gov\/healthequity\/lcod\/men\/2017\/all-races-origins\/index.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">number one killer<\/span><\/a><span style=\"font-weight: 400;\"> of men in the United States, accounting for nearly 25% of all male deaths year after year. This is true across <\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/men.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">racial and ethnic<\/span><\/a><span style=\"font-weight: 400;\"> backgrounds, with 1 in 13 white men, 1 in 14 Black men, and 1 in 17 Hispanic men having coronary heart disease\u2014a condition that can lead to sudden death. About half of all men who die suddenly of coronary heart disease had no prior symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words: Prioritizing men\u2019s heart health is important and cannot be overstated. Every man should take steps to keep their hearts healthy and strong. Not all changes need to be made at once. Incorporate one healthy lifestyle change per month.<\/span><\/p>\n<h2 id=\"men-vs-women\">Heart disease in men vs. women<\/h2>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/heart-disease-statistics\/\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/a><span style=\"font-weight: 400;\"> affects men more than women,\u201d<\/span> <span style=\"font-weight: 400;\">explains <\/span><a href=\"https:\/\/www.convivacarecenters.com\/en\/physicians\/evan-jacobs.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Evan Jacobs<\/span><span style=\"font-weight: 400;\">, MD, FACC<\/span><\/a><span style=\"font-weight: 400;\">, the n<\/span><span style=\"font-weight: 400;\">ational medical director of cardiovascular services at Conviva Care Centers. \u201cThis is true across all age groups. Men also are more likely to develop heart disease at a younger age.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, it is worth noting that women with heart disease tend to have a higher mortality rate and worse overall prognosis, according to<\/span> <a href=\"https:\/\/www.memorialcare.org\/providers\/arvind-s-nirula\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Arvind Nirula<\/span><\/a><span style=\"font-weight: 400;\">, MD, an interventional cardiologist at MemorialCare Heart &amp; Vascular Institute at Orange Coast Medical Center in Fountain Valley.<\/span><\/p>\n<h2 id=\"risk\">Risk factors for heart disease<\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/normal-heart-rate\/\"><span style=\"font-weight: 400;\">normal heart rate for men<\/span><\/a><span style=\"font-weight: 400;\"> who are 18 or older is 60 to 100 beats per minute; however, a heart rate that\u2019s higher could mean <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19615487\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">an increased risk of cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\">. Here are some other risk factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/conditions\/blood-pressure-treatment-and-medications\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/diabetes-symptoms-men\/\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/cholesterol-test\/\"><span style=\"font-weight: 400;\">Elevated cholesterol<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/what-happens-when-you-quit-smoking\/\"><span style=\"font-weight: 400;\">Smoking history<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/family-health-history\/\"><span style=\"font-weight: 400;\">Family history of premature heart disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifestyle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are obese (have a <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">BMI<\/span><\/a><span style=\"font-weight: 400;\"> greater than 30), lead a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32418531\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sedentary lifestyle<\/span><\/a><span style=\"font-weight: 400;\">, or eat a diet high in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26586275\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">certain fats and sugars<\/span><\/a><span style=\"font-weight: 400;\">, you\u2019re more likely to develop heart disease.\u00a0<\/span><\/p>\n<h2 id=\"symptoms\">Symptoms of heart problems in men<\/h2>\n<p><span style=\"font-weight: 400;\">Heart disease is a term that includes several different conditions, such as arrhythmias, heart attack, and heart failure.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Heart disease<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Typical signs of heart disease in men include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest discomfort that occurs during physical exertion and is relieved with rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jaw pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Left arm pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cold sweat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Atypical heart disease symptoms in men may include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling faint or light-headed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeezing sensation in back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal discomfort<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dr. Jacobs explains that women are more likely than men to have atypical symptoms and to dismiss them.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/womens-heart-problems\/\"><b>5 things women should know about heart health<\/b><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">Heart attack<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to Dr. Nirula, typical signs of a<\/span>\u00a0<a href=\"https:\/\/www.singlecare.com\/blog\/cardiac-arrest-vs-heart-attack\/\"><span style=\"font-weight: 400;\">heart attack<\/span><\/a><span style=\"font-weight: 400;\"> in men may include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain in the chest (left of center) with or without radiation to the jaw<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain in the left arm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling of pressure or heaviness (\u201celephant sitting on the chest\u201d)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vomiting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sudden shortness of breath<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, he said that a small percentage of people may have less obvious symptoms such as chest discomfort, lightheadedness, or stomach pain.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Heart failure<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Symptoms of <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/congestive-heart-failure-treatment-and-medications\"><span style=\"font-weight: 400;\">heart failure<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath while engaging in exercise or movement (like walking up stairs or carrying packages)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath while lying flat in bed and a need to prop yourself up to breathe comfortably<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waking up gasping for air in the night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swelling in both ankles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cIt is always important not to ignore symptoms that persist and are out of the ordinary,\u201d Dr. Nirula says. \u201cMost importantly, alert your physician.\u201d<\/span><\/p>\n<h2 id=\"tips\">How to keep your heart healthy<\/h2>\n<p><span style=\"font-weight: 400;\">The heart is just like every other muscle in the body. \u201cWith regular exercise, it can be made stronger and more efficient,\u201d Dr. Jacobs says. To keep your heart healthy, take the following steps.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Exercise<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week for optimal heart health, according to the <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/my-life-check--lifes-simple-7\/ls7-be-active-infographic\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThe most important type of exercise for the heart is aerobic exercise, such as walking\/jogging, biking, or swimming,\u201d Dr. Jacobs says. \u201cExercising 30 minutes a day has been shown to improve heart health.\u201d No gym is needed. Walk out your front door at a brisk pace for 15 minutes and then turn around. If you need an \u201caccountability partner\u201d to stick to the plan, make a phone date or meet a friend.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Diet<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heart-healthy foods for men\u2014and most people\u2014include antioxidant-rich berries, spinach, and avocado, as well as fish for omega-3 fatty acids. These foods are part of a <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/heart-healthy-diet\/\"><span style=\"font-weight: 400;\">heart-healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> and good for male-specific problems like <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/erectile-dysfunction-diet\/\"><span style=\"font-weight: 400;\">erectile dysfunction<\/span><\/a><span style=\"font-weight: 400;\">. According to Dr. Jacobs, plant-based and Mediterranean style diets have been shown to reduce the risk of poor circulation, which can otherwise lead to heart attacks.<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5731843\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research also suggests<\/span><\/a><span style=\"font-weight: 400;\"> that diets high in fiber can help prevent cardiovascular disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy diet, along with exercise can help you to lose weight, reduce cholesterol, regulate blood sugar, and lower blood pressure\u2014four big risk factors for heart disease.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Supplements<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are seven supplements that may help foster heart health:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/omega-3\"><span style=\"font-weight: 400;\">Omega-3 fatty acids<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/magnesium\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/inositol\"><span style=\"font-weight: 400;\">Inositol<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/folic-acid\"><span style=\"font-weight: 400;\">Folate<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/grape-seed-extract\"><span style=\"font-weight: 400;\">Grape seed extract<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/coenzyme-q10\"><span style=\"font-weight: 400;\">Coenzyme CoQ10<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/vitamin-d\"><span style=\"font-weight: 400;\">Vitamin D<\/span><\/a><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Further clinical trials are needed to prove the effectiveness of these supplements. They are most likely to be effective in combination with a healthy lifestyle. Whenever you\u2019re considering a new vitamin, be sure to discuss it with your healthcare provider first. Some over-the-counter remedies can interact with medications you may already be taking. It may be best to get nutrients from food.\u00a0<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/supplements-for-heart-health\/\"><b>The best supplements for heart health<\/b><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">4. Medications<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your heart disease risk is increased by an underlying condition, taking medication to control\u00a0 that condition can help protect your heart. For example, if you have high blood pressure, taking an <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/ace-inhibitors\/\"><span style=\"font-weight: 400;\">ACE inhibitor<\/span><\/a><span style=\"font-weight: 400;\">, like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/lisinopril\"><span style=\"font-weight: 400;\">Prinivil (lisinopril)<\/span><\/a><span style=\"font-weight: 400;\"> will help decrease blood pressure. Or, your physician may prescribe a cholesterol medication, such as a statin. Statins include <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/lipitor\"><span style=\"font-weight: 400;\">Lipitor (atorvastatin)<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/crestor\"><span style=\"font-weight: 400;\">Crestor (rosuvastatin)<\/span><\/a><span style=\"font-weight: 400;\">. Discuss your options with your healthcare provider.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Sleep<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cThe body needs to restore and repair, and that&#8217;s what happens while you&#8217;re sleeping,\u201d says <\/span><a href=\"https:\/\/www.memorialcare.org\/providers\/robert-s-greenfield\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Robert Greenfield<\/span><\/a><span style=\"font-weight: 400;\">, MD, double-board certified cardiologist and lipidologist at <\/span><span style=\"font-weight: 400;\">MemorialCare Heart &amp; Vascular Institute. How much sleep each person needs may vary, but a reasonable recommendation is generally not less than six hours and not more than eight.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Stress reduction<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress is the most <\/span><span style=\"font-weight: 400;\">underrated heart disease risk factor. \u201cContinuous stress releases stress hormones in the body like adrenaline and cortisol, which when in excess, damage the body over time,\u201d Dr. Greenfield explains. Incorporate stress reduction into your daily routine, whether that means setting aside time to meditate, get a massage, or engage in other activities that typically relieve you of the tension you may otherwise be carrying.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFinding a rest period during the day, learning how to meditate, avoiding and eliminating aspects of your life that are non-essential but stressful is a great start,\u201d Dr. Greenfield says. \u201cAlso, not creating your own stress during the day that could have easily been prevented is a smart way to proceed.\u201d<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/panic-attack-vs-heart-attack\/\"><b>Panic attack vs. heart attack<\/b><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">7. Prioritize wellness<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cLifestyle changes are key and may be the best medicine, especially if you&#8217;re looking to prevent cardiovascular problems,\u201d says Dr. Greenfield.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start this lifestyle-change process. Schedule annual medical checkups with your doctor. Visit your dentist and dental hygienist. Maintain open lines of communication with your\u00a0 medical care providers. These steps will help detect untreated heart issues and avoid complications.<\/span><\/p>\n<p><b>READ NEXT: <\/b><a href=\"http:\/\/singlecare.com\/blog\/male-physical-exam\/\"><b>Why men need a yearly checkup<\/b><\/a><b>\u00a0<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Heart disease in men vs. women | Risk factors | Symptoms | Men\u2019s heart health tips Heart disease is the number one killer of men in the United States, accounting for nearly 25% of all male deaths year after year. This is true across racial and ethnic backgrounds, with 1 in 13 white men, 1 [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":51666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[737,17777,8905],"coauthors":[9053],"class_list":["post-33352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-heart-health","tag-mens-health","tag-seasonal","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Men\u2019s heart health: How to keep your heart healthy<\/title>\n<meta name=\"description\" content=\"Heart disease causes 25% of male deaths. 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