If you’ve been meaning to change your diet and exercise routine to improve your heart health – but have failed again and again – it’s time for a reality check.
Heart disease is the leading cause of death for men in the United States, killing 321,000 in 2013, according to the Centers for Disease Control and Prevention. That’s one in every four male deaths.
Although some risk factors are beyond your control, like age, family history and being born male, it’s never too late to make a change.
“We know what kills people,” says Robert F. Zoeller Jr., Ph.D., a professor in the exercise science and health promotion department at Florida Atlantic University in Boca Raton. “It’s not a secret. It’s getting people to [make healthy choices] that’s the trick.”
Break a sweat. Dr. Zoeller suggests burning 2,000 to 3,000 calories weekly with aerobic exercise. “The more vigorous the exercise, the better the outcomes.” Just remember to start where you’re comfortable. “So, if you haven’t exercised in 20 years, gradually progress,” he says. “Even a little something will benefit you.”
Eat right. Maintain a diet low in unhealthy fats, sodium, refined sugars, red meat and processed foods. Keep it high in fruits, veggies, fish and fiber-rich whole grains.
Watch your weight. “If you want all your numbers to look good, keep your weight down,” he says. To take stock, put a tape measure around your waist at your belly button, and note the measurement. Then, aim for a circumference of 38 inches or less. “Pay attention to where you’re carrying your weight. Abdominal weight is metabolically different,” he says, explaining that belly fat promotes insulin resistance, which can lead to diabetes.
Manage stress. “Stress is a known killer,” he says. Long-term stress increases your heart rate and blood pressure, which can damage artery walls. Try stress-management techniques like yoga or deep breathing exercises. O
Here Comes The Sun
If shopping for and preparing heart-healthy meals is a struggle for you, consider Sun Basket. In 2017, it became the first meal kit service to obtain the American Heart Association’s Heart-Check certification for recipes on its Lean & Clean menu. Your ticker will thank you. Visit sunbasket.com.