The Bad News: Men, in general, you are significantly less likely to have regular medical checkups, but this head-in-the-sand approach to healthcare may be leaving you unaware of your personal risk for developing heart disease. The Good News: Heart disease doesn’t have to happen to you. By identifying whether or not you have the risk factors associated with heart disease, such as poor nutrition, smoking, lack of exercise or high blood pressure, cholesterol and blood sugar, you will be taking the first step toward better heart health. So, if you haven’t been to see your general practitioner in a while, this is the perfect time to make that appointment and start asking questions.
In the meantime, here are 6 quick tips to consider adding to your routine right away for a healthier you.
1. According to a study published in the American Heart Association Journal, sitting for long periods of time can increase the risk of heart failure in men. Try sitting less by breaking up your workday with small walks, even if it is just to the restroom and back.
2. The American Heart Association recommends getting at least 30 minutes of exercise at least five days a week. This doesn’t mean you need to break out the old sweatbands. A simple 15-minute walk twice a day is enough to get your heart rate elevated.
3. Try to minimize your intake of salt. Nine out of 10 Americans intake of sodium is much higher than the recommended daily serving and this salty habit can lead to high blood pressure. Most of this sodium comes from store-bought, processed foods and take-out meals. Try cooking at home more (especially fresh veggies) to lower your intake of sodium.
4. Get your blood pressure and cholesterol levels checked regularly and ask your doctor what your numbers mean. Keep track of any fluctuation in levels.
5. Put out that cigarette! Smoking is not sexy and drastically increases the risk for heart disease. Research presented at the American Heart Association’s Scientific Sessions showed that smokers who quit have a shot at decreasing their risk of heart disease to the level of a non-smoker in a shorter time frame than previously thought.
6. Lastly, get a group of friends together to help you stay motivated. An AHA clinical trial showed that using social networks and groups of friends for support increased the success of weight loss goals. Keep friends and family informed with your progress by posting, Tweeting and sharing your journey to a happier, healthier you!
