Afraid of Getting a Heart Attack? Here’s How Men Can Lower the Risk
Heart attacks are one of the leading causes of death among men. While some risk factors—like age and family history—can’t be changed, many lifestyle choices can help reduce the risk. Here are simple and proven ways men can improve heart health and avoid heart attacks.
1. Maintain a Healthy Weight
Being overweight increases the risk of heart disease. Even losing a small amount of weight can help. Aim for a Body Mass Index (BMI) between 18.5 and 24.9. A balanced diet and regular physical activity are key to maintaining a healthy weight.
2. Exercise Regularly
Physical activity is great for the heart. Men should get at least 150 minutes of moderate-intensity exercise (like walking or cycling) or 75 minutes of vigorous-intensity activity (like running or sports) every week. Add strength training to improve overall fitness.
3. Quit Smoking
Smoking is one of the biggest causes of heart disease. Quitting can drastically lower your risk in just a few months. Talk to your doctor for support and resources to help you quit for good.
4. Manage Stress
Too much stress can harm your heart. Try stress-relief techniques like deep breathing, meditation, yoga, or hobbies you enjoy. Exercise and good sleep also reduce stress levels naturally.
5. Eat a Heart-Healthy Diet
Choose foods that support your heart:
- Include: fruits, vegetables, whole grains, lean proteins, nuts, and seeds
- Avoid: saturated fats, trans fats, excess salt, and processed foods
This kind of diet helps control weight, blood pressure, and cholesterol.
6. Limit Alcohol Intake
Drinking too much alcohol can raise your blood pressure and add to heart disease risk. Keep it to a maximum of two drinks per day.
7. Control Blood Pressure and Cholesterol
High blood pressure and cholesterol levels are dangerous for your heart. Check them regularly and work with your doctor to manage them with lifestyle changes or medication if needed.
8. Get Enough Sleep
Poor sleep can harm your heart. Aim for 7–8 hours of sleep every night. If you snore loudly or feel tired during the day, talk to your doctor about sleep apnea—a condition that increases heart disease risk.
✅ Conclusion
Heart attacks can be prevented with smart and consistent lifestyle choices. By staying active, eating right, quitting smoking, managing stress, and getting regular checkups, men can significantly lower their risk. Partner with your doctor to create a personal heart-health plan that works for you.
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