Improve Your Heart Health With a Few Easy Lifestyle Changes

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Heart disease is one of the leading killers of American men, with more than half a million suffering heart attacks each year.

While there have been fewer deaths in recent years due to medical advancements, the number of men who are being diagnosed with heart issues remains high, and prevention is better than cure.

Here are a few ways to improve your heart health. For more information and advice, visit

Eat good fats.

Eating the right kind of fats is crucial for keeping the heart healthy. Diets high in saturated fats such as red meat, trans fats found in processed and fried foods, and hydrogenated oils can clog arteries and cause high levels of cholesterol. By comparison, unsaturated fats are proven to be good for heart health. Eat foods rich in these fats, such as nuts, avocados, and olive oil to raise your good cholesterol and lower your bad cholesterol.

The omega-3 fatty acid is also proven to prevent heart disease, so adding oily fish to your diet twice a week can also improve your heart health. These fats are also present in walnuts and flaxseed, so sprinkle these on salads or cereals for a heart-healthy boost.

You should also up your intake of fruits and vegetables, as these foods are high in fiber and antioxidants. They also keep blood pressure levels healthy. High blood pressure increases the risk of a heart attack. This is because they’re packed with potassium, which is proven to lower blood pressure.

Get a check-up.

More than half of American men don’t get regular medical check-ups, and many don’t even know they’re at risk of a cardiac event. Conditions such as high blood pressure and diabetes may have no symptoms, but can hugely increase the risk of a heart attack. Make annual visits to your doctor, and any potential problems are more likely to be caught early.


Obvious and essential. Many men don’t exercise regularly, and the older we get, the harder it is for us to get motivated to start a new regimen. Simply lifting weights isn’t enough. Men need 30 minutes of cardiovascular exercise, such as aerobics, running, or swimming five times a week. Make it vigorous. You need to be breaking a sweat for it to work.

Quit smoking.

There are tens of millions of men in the United States that smoke, but smoking, even chewing tobacco, is a major risk factor for heart issues. If you’re a smoker, it’s time to quit. We know it’s hard, but ask friends and family for advice and talk to your doctor about any help they may be able to offer you.


Men tend to handle stress by keeping it all inside. This type of chronic stress can lead to increased risk of heart disease. If you don’t feel comfortable talking about the things that are causing you stress just yet, try other techniques such as breathing techniques, massage, or meditation.

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