“Keeping PACE with Your Health”

It comes as no surprise that most men often ignore warning signs and symptoms when it comes to their health. However, with heart disease being the #1 cause of death in men in the U.S., paying attention to those signs and symptoms and seeking immediate care is key to survival and recovery. Studies have found that even though survival rates vary depending on type of heart attack, arteries involved, age, and gender, immediate care and hospitalization leads to an approximate 90% – 97% survival rate.

So, gentlemen, how can you avoid becoming a statistic? If you’ve never had a cardiac episode, there are steps you can take to reduce your risk of heart disease. And, if you already have a heart condition, making lifestyle changes can still positively impact your heart and overall well-being. 

Be proactive, take control, and tackle heart disease head on by following these healthful tips:

• Know your family history and share it with your doctor. If your father, mother, brother or sister have heart disease, you are at a higher risk. And, although you cannot change your genetics, genes usually are not the only cause of heart disease. Changes in your lifestyle and environment can positively impact your risk.

• Check your blood pressure regularly. You may not know you have high blood pressure because there are no symptoms. Have your blood pressure checked during doctor appointments, stop by your local pharmacy’s minute clinic and have them check it, or consider buying a blood pressure cuff to take it yourself. If your numbers are high, talk to your doctor about the best treatment options for you.

• Have your cholesterol and blood sugar levels checked annually. 
• High levels of LDL (bad cholesterol) increase your risk factors, while HDL (good cholesterol) can help reduce it. A simple blood test – your doctor can order it – is the only way to know your cholesterol levels. If it’s high, it could be as easy as a few lifestyle changes that make all the difference.
• Individuals with diabetes have twice the risk for heart disease, so keeping your blood sugar level in check is critical. If you have diabetes, take your medication or follow whatever plan your doctor has developed for you. Most cases of Type 2 diabetes are preventable with exercise, diet, and weight loss.

• Exercise, exercise, exercise! Regular exercise can help manage your blood pressure, cholesterol, and blood sugar levels. 150 minutes of moderate-intensity activity every week is optimal but less will still be helpful. The key is consistency. So, take regular walks, ride a bike, do some yoga – just get moving.

• If you smoke, QUIT – enough said.

• Eat a healthy diet. Incorporate fruits and vegetables into every meal and use fresh herbs and spices in place of salt. Other healthy choices include whole grains (oatmeal and brown rice), Omega-3 rich fatty fish (salmon), beans and lentils, nuts and seeds, and low-fat dairy products. Consider adding more plant-based foods instead of meats and processed foods.

• Do what you can to reduce your stress. Yes, stress is a part of our everyday lives, but long-term stress raises your blood pressure and can lead to unhealthy lifestyle choices. Find whatever coping mechanism works for you – 5-minutes of meditation, a quick walk – and incorporate that into your day, especially when you’re under stress.

Following all of these steps can help you reduce your risk of heart disease. But it’s up to you to be proactive and take control.