When it comes to heart disease in men, there are some eye-opening statistics to be aware of. For instance, did you know that men are around twice as likely as women to suffer a heart attack? And this despite certain diseases such as polycystic ovary disease and gestational diabetes which increase women’s risk of coronary artery disease (CAD), though don’t affect men. (1)
But why is this, and what can you do to decrease your risk of heart disease?
While there is still mystery surrounding just why men have an increased risk of coronary disease, here is what we do know, along with how you can lower your risk.
Heart Disease in Men: What we do Know
Even when factoring in traditional risks such as high cholesterol, obesity and high blood pressure, men still suffer heart attacks at roughly twice the rate of women. And no, there is no simple explanation, although there are some theories.
For instance, women’s hormones may better protect them against heart failure and other coronary diseases. However, women’s risk of heart attack goes up only slightly after the hormone decline of menopause, which means other factors are likely in play. (2)
These factors may include behavioral differences, such as consumption of alcohol, tobacco use and poor diet. Men may also be less physiologically, emotionally and behaviorally adaptive when it comes to dealing with stress which could also increase their risk. (3)
However, whether or not we know the specific reasons for men’s increased risk of heart failure, heart attack and other coronary diseases, one thing we do know is that awareness of risk factors is crucial in reducing them.
Avoiding Heart Disease in Men: Lowering Your Risk
When it comes to avoiding heart attack, stroke and other heart diseases, knowing your risk factors is critical. This includes understanding the genetic, environmental and physical health risks which affect your heart health.
For instance, you may not be aware of the effects of poor food choices on your heart’s function, or you may even assume that heart problems are merely something to deal with as we get older. Fortunately, this is far from the truth, since with the right lifestyle and precautions, there is no reason you can’t enjoy superb heart health well into your senior years.
And, all it takes is a few lifestyle choices, such as:
- Getting enough exercise—When it comes to exercise and heart health, every little bit helps. In fact, as little as one-hour of walking per week has been linked to reduced risk of heart attack, stroke and all other causes of death. Better yet, around 30-minutes per day of moderate intensity exercise will not only help you avoid heart disease, but improve your blood pressure, lower your cholesterol, give you more energy and help you look and feel your best. (4)
- Avoiding alcohol—Not only does alcohol consumption increase your blood pressure, it can also cause obesity. Heavy drinking also weakens the heart muscle so that it can’t pump as efficiently, and binge drinking can produce irregular heartbeat. Altogether, this points to your need to limit or avoid drinking for optimum heart health. (5)
- Avoiding tobacco—Among the MANY reasons to avoid tobacco use is its status as a prime cause of heart disease in men. In fact, heart disease due to smoking is even more prevalent than cancer caused by smoking, and smoking is the single most avoidable cause of heart disease in the US. Need help quitting? There are resources available to help you, and the time to do it is now. No, this is one situation where moderation won’t work, and instead, you need to avoid tobacco use completely. (6)
- Eat a healthy diet—Another prime factor in men’s heart health is diet, and unfortunately there is the perception that most heart-healthy foods aren’t “manly” enough. However, a diet of processed foods high in trans fats, hydrogenated fats, sugar, sodium and simple carbohydrates is a sure recipe for heart disease and also lowers testosterone levels. This nullifies the “manly” argument since relying on doctors and caretakers after a heart attack or surgery is hardly a macho position to be in. This is also why you need to consume a diet of natural, heart-healthy whole foods including plenty of multi-colored fresh fruits and vegetables, grass-finished meats, fresh fish, whole grains and heart-healthy fats such as olive oil or avocado oil. Doing so can both keep your heart healthy and your T levels up. (7)
As Serious as a Heart Attack
Heart disease in men is a serious matter, though one which you have control over. Remember that in addition to getting enough exercise, eating a balanced diet and avoiding alcohol and tobacco, you also need to mind your stress levels and get regular checkups with your doctor.
Yes, we realize that this is out of the standard protocol for you as a man. However, with the alternative being a shortened lifespan, reduced mobility and poor quality of life due to heart disease, making the change to a heart-healthy lifestyle makes more sense than ever.
References:
- https://health.clevelandclinic.org/women-men-higher-risk-heart-attack/
- https://www.health.harvard.edu/heart-health/throughout-life-heart-attacks-are-twice-as-common-in-men-than-women
- https://www.ncbi.nlm.nih.gov/pubmed/10863872
- https://www.health.harvard.edu/heart-health/how-much-exercise-is-optimal-for-heart-health
- https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/diseases/alcohol-and-heart-disease/
- http://www.wvdhhr.org/bph/cvd/page1.htm
- https://www.healthline.com/nutrition/heart-healthy-foods#section3
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