General health
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Reducing Your Risk of Heart Disease as a Man
Joseph Anya
Clinical Ops
Heart disease is a growing concern in Nigeria, with men being at a higher risk due to various factors such as lifestyle, genetics, and cultural influences. According to the World Health Organization (WHO), cardiovascular diseases account for over 20% of deaths in Nigeria.
While certain risk factors like family history are out of your control, there are many positive lifestyle changes you can make to significantly reduce your risk of developing heart disease.
Know Your Numbers
The first step is understanding your current health status and risk factors. Get screened regularly and keep track of your:
- Blood pressure
- Cholesterol levels
- Blood sugar
- Body mass index (BMI)
Having high blood pressure, high LDL "bad" cholesterol, low HDL "good" cholesterol, high triglycerides, diabetes, or being overweight/obese increases your risk of heart disease. Your doctor can help interpret your results and make recommendations.
Stop Smoking
If you smoke, quitting is one of the best things you can do for your heart health. Smoking damages your cardiovascular system, raises blood pressure, decreases exercise tolerance, and increases your risk of blood clots, heart attack, and stroke. Within a year of quitting, your excess risk of heart disease caused by smoking decreases by half.
Exercise Regularly
Staying physically active is crucial for heart health. Aim for at least 150 minutes per week of moderate aerobic exercise like brisk walking, or 75 minutes per week of vigorous exercise like running. Add resistance training 2-3 times per week to build strength and lean muscle mass. Exercise helps control weight, lowers blood pressure and cholesterol, reduces inflammation, and strengthens your heart.
Eat a Heart-Healthy Diet
What you eat plays a major role in your heart disease risk. Fill your plate with vegetables, fruits, whole grains, beans, lentils, nuts, seeds, fish, and lean proteins. Limit saturated and trans fats, sodium, sugar, and processed foods. Following dietary patterns like the DASH or Mediterranean diets can make a big difference.
Maintain a Healthy Weight
Being overweight or obese increases your risk of heart disease, even if you have no other risk factors. Calculate your Body Mass Index (BMI) and aim for a BMI under 25. Losing just 5-10% of your body weight can significantly improve heart disease risk factors like blood pressure, cholesterol, and blood sugar.
Manage Stress
Chronic high stress can negatively impact your cardiovascular health by raising blood pressure, heart rate, and inflammation levels. Make time for relaxing activities, get enough quality sleep, and try stress management techniques like meditation, yoga, or deep breathing.
Cut Out Alcohol
Alcohol has no health bebfit. Heavy drinking can lead to high blood pressure, heart failure, stroke, cancer, and other cardiovascular issues. Cutting out alcohol is the best approach for reducing health risks associated with alcohol intake.
See Your Doctor Regularly
Meet with your doctor to discuss your personal risk factors, get screened, and treat any existing conditions like high cholesterol, high blood pressure, or diabetes. Follow your doctor's recommendations for medications, diet, exercise, weight loss, and other healthy lifestyle changes. With some positive steps, you can significantly reduce your risk of heart disease.
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