Heart disease is one of the leading causes of death among older men. Though risk is partially determined by genetic factors, there are a number of things that individuals can do to ward off the condition. With encouragement from family and friends, they’ll likely find that many of the required lifestyle changes will soon become second nature:
1. Follow a Healthy Diet: By avoiding junk foods and making subtle substitutions here and there, you can quickly improve their cardiovascular health. Fatty meats should be avoided whenever possible. If meat must be eaten, you should choose grilled varieties, which are not cooked in oil and are thus much healthier. Beyond this, make a concerted effort to bring more fruits, vegetables, whole grains and legumes into your diet. For help with a diet, check out MenScience Boot Camp.
2. Exercise Several Days Per Week: Proper exercise goes hand-in-hand with a healthy diet, but some men are not clear on how much physical exercise is appropriate for them. In short, you should exercise at least three or four days per week at a moderate level. Find a relatively comfortable activity in which your heart rate becomes elevated for 30-40 minutes. Running and biking are just a few activities you can try. “Fun Outdoor Activities for Men” lists other workouts to consider.
3. Reduce Stress: This is a tough thing to do, but it’s pretty important in the grand scheme of things. Engaging in some sort of meditative activity can do wonders for the body and the mind, and you might very well want to consider yoga. Most towns and cities feature yoga classes at the local recreational hall or gym, and instructors will provide excellent tips and guidelines on how to knock out stress.
4. Lose Weight: If you’re carrying some extra baggage, you should try to lose those extra pounds. Excess weight means that the heart must work harder to pump blood throughout the body. The added strain can affect your heart health negatively. In addition to a healthy diet (#1) and regular exercise (#2), you may also want to consider using supplements. Certain supplements like a thermogenic formula and a pre-workout supplement can boost your metabolism and speed up fat loss.
5. Promise to Quit Smoking: Smoking can have debilitating effects on the heart, so quit smoking ASAP. Once you’ve weaned yourself from the habit, most systems of the body will begin to function more efficiently, which is always good for overall heart health. Avoiding cigarettes will also allow men to exercise longer, which represents another path to better fitness.
