Heart disease is the leading cause of death for men in the United States, yet many don’t think about their heart health until something goes wrong. For many men, the risk starts earlier than they expect and builds slowly over time, often without clear warning signs.

Things like high blood pressure, elevated cholesterol, smoking, carrying extra weight, drinking too much alcohol, being sedentary and experiencing daily stress can quietly wear down the heart. Add in a family history of heart problems or conditions like diabetes, and the risk can climb higher.

What makes heart disease tricky is that it often doesn’t cause symptoms right away, so you may feel fine while your heart is under strain. But the good news is that most heart disease risks can be managed by changing a few everyday habits and getting screened regularly. Taking steps now to protect your heart can lower your chances of serious problems down the road.

Tips to Lower Your Risk

You can help reduce heart disease risk by adopting these healthier habits:

• Stay active most days. Aim for at least 150 minutes of moderate exercise each week. Walking, biking or even yard work can improve circulation and lower blood pressure.
• Eat with your heart in mind. Focus on fruits, vegetables, whole grains and lean proteins. Try to cut back on salty foods, sugary drinks and meals high in saturated fat.
• Quit smoking if you can. Smoking damages your blood vessels and raises your risk of heart attack. Quitting quickly starts to improve your heart health.
• Keep stress in check. Ongoing stress can take a toll on your body. Simple habits like deep breathing, getting enough sleep or spending time outside can help you relax and reset.
• Watch your alcohol intake. Too much alcohol can raise blood pressure and add extra calories, which affects your weight. If you drink, stick to two drinks or less per day.
• Know your numbers. Pay attention to your blood pressure, cholesterol and blood sugar levels. These numbers give you a clear picture of your heart health.
• Don’t ignore symptoms. If you ever have symptoms like chest pain, shortness of breath or unusual fatigue, don’t ignore them and get them checked out. If you suspect you may be having a heart attack or stroke, call 911 or have someone take you to a hospital immediately.

Screenings Men Shouldn’t Skip

Regular checkups are one of the easiest ways to stay ahead of heart disease. They can catch problems early, often before you notice any symptoms, and typically include these important screenings:

• Blood pressure checks – Have your blood pressure checked at least once a year. If it’s high, your doctor may want to monitor it more often.
• Cholesterol testing – Most men should start getting their cholesterol checked in their 20s and repeat it every few years, depending on their risk.
• Blood sugar screening – This is especially important if you’re overweight or have a family history of diabetes.
• Weight and BMI checks – Keeping an eye on your weight can help you better manage your overall risk.
• Heart risk assessments – Your doctor may use tools to estimate your chances of developing heart disease based on your health history and lifestyle.

Taking care of your heart is easier than you think. By making healthier lifestyle choices and getting regular checkups and screenings, you can keep your heart stronger and healthier now and for years to come.

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