Healthy Life Tips for Men Regular Fitness
Consuming oily fish like salmon is a very good food to eat as it is good for the heart and helps reduce heart attack, stroke, high blood pressure, diabetes, and even osteoporosis. The omega 3 fatty acid content in fish is very good for the cardiovascular system. It helps improve blood flow and help lower cholesterol levels. Fish also contains vitamin D which is essential for maintaining healthy bones, blood pressure and even prevents blood clots.
Avoid junk food and high-fat meals like cheeseburgers, pizza, pasta, and burgers that are high in saturated fats, trans fats, and sodium. Instead, eat more colorful fruit and vegetables, whole grains and pulses, and lean meat and poultry.
Stop smoking cigarettes as the disease can lead to lung cancer and other deadly diseases. Smoking weakens your body’s defenses against infections. When you quit smoking, you make your immune system stronger by:
*Regenerating the nerve endings in your lungs to improve your ability to fight off infections
*Reducing your risk of suffering from respiratory infections by 40 percent and your risk of heart attack by 40 percent.
Not sure about your blood pressure?
Make sure you measure your blood pressure at least once a week. Always use a blood pressure monitor. You can use a handy bathroom wall device that is simple to use, cost-effective, and produces a reading in under a minute.
Calculate your BMI
Men should be between 18.5 and 24.9 kg/m2. Too much or too little weight can affect heart health, with excess weight also increasing the risk of heart attack and stroke. Men with a BMI of 25-30 are at high risk of heart disease and are advised to lower their BMI by eating a healthy, balanced diet and exercising regularly. Men who are overweight are at higher risk of high blood pressure. They should also be checked regularly for diabetes and high blood cholesterol.
Quitting smoking can greatly reduce the risk of developing heart disease and heart attack. If you smoke, stop. Smokers have an increased risk of high blood pressure, high cholesterol, and high blood sugar.
Review your risk factors
Your risk of heart disease is influenced by many factors such as age, family history, smoking, and diet. Change the risk factors you know about.
Body Mass Index
BMI is a good way to estimate your weight relative to your height. Men who have a BMI of between 18.5 to 24.9 are at high risk of heart disease and are advised to lower their BMI by eating a healthy, balanced diet and exercising regularly.
Blood pressure readings are taken using a plastic cuff and a portable monitor. A normal reading is below 120/80 mmHg. If the reading is higher than 130/80, you should speak to your GP. If the reading is below 120/80, call 999. If the reading is between 130/80 and 140/90, consider having it checked again in a few weeks.
Your weight is a useful measure to determine your risk of heart disease. If your BMI is 18.5 to 24.9, you are at a healthy weight. But if your BMI is 25-30 or higher, you should try to lose weight or maintain your weight to reduce your risk of heart disease.
High blood sugar
If your blood sugar levels are slightly high, you should consider trying to reduce it with healthier diets, exercise, and by taking a daily medicine called metformin. The sooner your blood sugar levels return to normal, the better.
Kidney and liver disease
Most cases of heart disease are caused by high blood pressure or high cholesterol, or both. In many cases, kidney and liver disease do not cause symptoms, so it’s essential to have your blood pressure checked regularly and to stop smoking. This helps to prevent chronic kidney disease and liver cirrhosis, which are two of the most serious complications of heart disease.
Risk factors increase your chances of developing heart disease, even if you’re young and healthy. There’s a good chance you have a family member with heart disease or you have a family history of type 2 diabetes and high blood pressure. If you do have a family history of these conditions, you should speak to your GP about these risk factors.
A healthy lifestyle
A heart-healthy diet with plenty of fruits, vegetables, and low-fat meat and dairy products is ideal. Adults should eat at least 5 portions of fruit and vegetables a day. Swapping your traditional chocolate bars for dried fruit will help your diet. Limit the consumption of red and processed meat, such as bacon and sausages, as well as fatty foods and sugary snacks.
Drink more water
Water helps to keep your heart healthy as it is a natural diuretic, meaning that it helps to flush out waste from your system. Avoid sugary drinks and limit the amount of salt in your diet.
An exercise routine can help you to keep fit and can also keep your heart in good shape. It can also reduce your cholesterol. Join a local gym, take up yoga, walk or take a tennis or badminton lesson. Or you can join a club or take up aerobics classes.
Men over 60 should also take a daily dose of aspirin to prevent heart attacks and strokes.
Phosphorus and vitamin D
High levels of vitamin D and phosphorus are associated with a reduced risk of heart disease and cancer.
A good source of vitamin D and phosphorus is oily fish such as salmon and tuna. You can also get them from egg yolks and fortified cereals.
Taking supplements should be an important part of a healthy diet, especially in older men who may not have enough of these nutrients in their diet.
High blood pressure, high cholesterol, and high blood sugar may all be a sign of a good diet. Good eating habits such as:
choosing a healthy, balanced diet based on vegetables, fruits, whole grains, and low-fat dairy products
eating a wide variety of vegetables and fruit, including dark green leafy vegetables, oranges, and red cabbage, as well as fruit juice
avoiding salt and refined carbohydrates such as white bread, rice, and sugary cereal
eating plenty of nuts and seeds, which contain lots of calcium, magnesium, and potassium
cutting down on saturated fats such as meat and butter
choosing unsaturated oils such as olive oil, avocado, and vegetable oils
be wary of fat-free foods as they often have added salt.
Even though some types of heart disease are preventable, other factors play a role. However, keeping a close eye on these and maintaining a healthy lifestyle will help you to prevent heart disease.
Now, here’s how to check your blood pressure and cholesterol
Double-check your blood pressure and cholesterol