12 Heart Health Tips For Men

1) Figure your heart disease risk.
Subtract the diastolic number (the bottom number) in your blood-pressure reading from the systolic number. If the result is greater than 60, you need to consult your doctor. As arteries stiffen, systolic blood pressure increases and diastolic pressure goes down.

2) Order the petit filet mignon.
The Big Bull might trigger a heart attack. Researchers found that some healthy men produced 60 percent more clotting agents after they ate meals with about 55 grams of fat.

3) EKG Speedometer.
Get a baseline test for your heart. If you are younger than 40 and feel fine, insist on having an EKG test during your next physical. This provides a healthy baseline that your doctor can use for comparison with future EKGs when you’re older.

4) Don’t blame the burritos for all the gas.
If you feel a persistent, uncomfortable pressure in your chest, head to an emergency room. A study of 2,404 heart-attack patients showed that 40 percent waited more than 6 hours before seeking treatment. That’s too long. The longer you wait, the more heart muscle you lose.

5) Survive a heart attack.
You can improve your chances by following these three key steps: have someone else do it). Tell the 911 operator 'chest pains," not "heart attack." This will save you the time of having to explain your symptoms. Chew an aspirin; the medicine will enter your bloodstream more quickly and may prevent the formation of a clot. Wait for the ambulance. If you try to drive yourself, you may black out behind the wheel and the crash could be worse than the heart problem.

6) Build your heart muscle.
The heart responds to exercise in the same way as ordinary muscle. Just as your chest expands with repeated bench presses, your heart grows with regular aerobic exercise. Over the long term, exercise can slow your resting heart rate by as many as 20 beats per minute. A well-trained heart can be about 30 to 40 percent larger than a normal one. And because it’s so big, your heart can pump about 50 percent more blood with every beat. Weight lifting is good for your heart, too.

7) Eat more soluble fiber and Have Sex.
Fiber will lower blood cholesterol. Some good sources include flaxseed, oats, barley, peas, and apples. Studies have found that men with normal blood pressure had sex 25 percent more often than did men with high blood pressure. Why? Men with normal bloodpressure have more testosterone, doctor’s say.

Check your resting heart rate.
The less your heart has to work, the better so test your heart’s fitness by taking your pulse and figuring your resting heart rate. Place the first two fingers of one hand lightly on the opposite wrist, just below the thumb. Count the number of beats in 10 seconds and multiply that number by 6. The normal range at rest is 60 to 100 beats per minute, but trained athletes can have rates in the 40s.

9) Get off the couch during commercials.
Researchers recently found that men were up to 60 percent more likely to suffer a fatal heart attack during a televised sporting event. Apparently, it’s the combination of stress, anger, and excitement. Get up and move around every half hour or so to reduce the risk of clot formation.

10) Toughen up your ticker.
Weights can make your biceps look good, but they’re also good for your heart. Why? In addition to lowering cholesterol and blood pressure levels, stronger muscles make physical exertion, especially lifting or carrying things, less taxing. This may help you avoid straining your heart during strenuous activity, which can cause a heart attack.

11) Cholesterol Ain’t All Bad So Raise your HDL.
If you don’t have enough of this good cholesterol scouring your arteries, even low amounts of LDL (the bad stuff) can form dangerous blockages. The higher the HDL, the better Once you get over 60 milligrams (mg) per deciliter, it’s a strong positive factor in avoiding heart disease. The best ways to boost HDL include drinking three glasses of orange juice per day, running at least 7 miles per week, and dropping 10 pounds if you’re overweight.

12) Vitamin E, Omega 3 Fish Oil Capsule and aspirin daily.
Check with your doctor first, but this dual defense can significantly lower your risk of heart disease. Researchers found that this antioxidant and blood thinner combination helped to reduce levels of plaque in clogged arteries by more than 80 percent. The benefit of the two treatments together is so great that it may help men prevent atherosclerosis even if they cant lower their cholesterol levels.