June is Men’s Health Month, and it’s time to discuss an important issue: heart disease.

It’s the leading cause of death for men in the United States.

Heart attacks, heart failure, and irregular heartbeats can all be signs of heart disease.

Luckily, there are several things you can do to help your heart stay healthy.

In honor of Men’s Health Month, here are our tips for a heart-healthy lifestyle.

1. Choose a Heart-Healthy Diet

Eating a heart-healthy diet is a great way to reduce your risk of heart disease.

Here are a few ways you can make heart-healthy choices when it comes to eating.

• Control your portion sizes – overeating increases your risk of weight gain, putting more stress on your heart.

• Eat whole grains – eating whole grains lowers your “bad” cholesterol and improves your blood pressure for better heart health.

• Eat lots of fruits and veggies – fruits and vegetables are packed with nutrients, vitamins, and antioxidants that are good for your heart.

• Lower your salt intake – eating too much salt increases the amount of blood your body makes and raises blood pressure, putting more strain on your heart.

• Enjoy low-fat proteins – low-fat protein sources like poultry, fish, and beans have been linked to reduced risk of heart disease.

2. Don’t Smoke

There are plenty of reasons not to smoke, including keeping your heart healthy.

The chemicals in cigarettes damage blood vessels and arteries, making it harder for blood to move through the body.

It also creates a buildup of plaque, increases blood clotting, and lowers the amount of oxygen your body can carry.

Smokers are two to four times more likely to have a heart attack than non-smokers.

If you smoke and you are ready to quit, here are some resources from the Center for Disease Control and Prevention.

3. Stay Active

Getting a minimum of 30 minutes of activity every day can greatly reduce your risk of heart disease.

You can walk, run, swim, dance, play sports, or even do housework like gardening or vacuuming to stay active.

While 30 to 60 minutes a day is ideal, even the smallest forms of physical activity can help.

Try parking in a further parking spot and increasing your walk to the front of the store.

Take the stairs instead of using the elevator.

Small choices add up to living a healthier lifestyle.

4. Get Good Quality Sleep

A good night’s sleep is always important for heart health.  

When you sleep, your body has a chance to rest. Your blood pressure and heart rate drop, helping you recover from the stress of the day.  

Sleep also helps your body control blood sugar, reducing your risk of diabetes.  

Try to get seven to nine hours of sleep per night.  

To help you sleep better, go to bed and wake up around the same time every day. 

Keep your bedroom dark, quiet, and cool, and don’t use screens for at least an hour before bed.  

5. Manage Stress

Stress, while an everyday part of life, can have a very bad effect on your heart’s health.

It increases your blood pressure, heart rate, and blood sugar levels, potentially leading to a heart attack or stroke.

To lower your stress levels throughout the day, take time to focus on deep breathing.

Take time to connect with friends and family, or to engage in a hobby you enjoy.

A healthy diet, regular exercise, and quality sleep can also help lower stress levels.

6. Get Regular Health Screenings

Simple health screenings can help find early problems that may lead to heart disease.

There are three important screenings your doctor may have you do on a regular basis.

A cholesterol test is a simple blood test that measures the types of fat in your blood.

A blood sugar test uses blood to check for diabetes and pre-diabetes.

A blood pressure test measures the force of your blood using an arm cuff.

These simple tests can help your doctor identify any warning signs of heart disease.

Your doctor at Rosen Medical Center may prescribe medication or procedures to help you monitor any symptoms.

7. Drink Alcohol in Moderation

Drinking alcohol has several heart-related risks, including raising blood pressure and the risk of irregular heartbeats.

Ultimately, not drinking alcohol at all is the healthiest choice.

In addition to heart disease, too much alcohol can also lead to stroke, mental health conditions, liver disease, and more.

8. See Your Doctor at Rosen Medical Center

Your doctor can help you find ways to lower your risk of heart disease.

Make an appointment at Rosen Medical Center to see your doctor and talk about how you can take better care of your heart.

You deserve to live a long, happy, and healthy life. This Men’s Health Month, take the first step to a stronger you.