Heart Wise Health Tips for Men

1. You know that fruits and vegetables are important
   They provide many of the nutrients that our bodies need to keep functioning normally – including our hearts.
   So which fruits and vegetables, and how much?

   For most of us we do the best we can in terms of variety and quantity – and are pretty pleased with ourselves with whatever we actually manage to prepare and eat. The only problem is that it is a bit of a hit and miss affair as far as ensuring that all the essential nutrients are on board in adequate amounts.  I learned that the hard way, ending up with a late-stage cancer diagnosis when I wa barely 40, and I am certain that most of us are regularly falling short of our needs.

   So what to do? I have no doubt whatsoever that whole food nutritional supplementation is an essential part of our busy modern lives. And I have no doubt that I have found some of the very best available.

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2. What about healthy fats?
   One thing is for sure, Omega 3 fatty acids are necessary for the health of your heart.
   Here are some of the ways in which they help:

• They slow down the build-up of plaque in the blood vessels. This is a fatty material that damages the walls of your arteries and eventually leads to a blockage where a thrombosis can happen.
• They help to maintain a regular heartbeat.
• They help to regulate blood pressure.
• They raise the levels of ‘good’ cholesterol and lower the levels of ‘bad’ cholesterol in the blood.
• And for good measure they are essential for keeping your brain working well, your joints from seizing up, and your prostate from giving you trouble.

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3. Are you physically active?
   Physical activity is essential for keeping your heart healthy. It strengthens the heart muscle and, of course, helps you to manage your weight. This in turn reduces the chances of high blood pressure, raised cholesterol levels, thrombosis, heart attack or stroke.

   Three types of exercise are important – to be done during the course of a week:

• Aerobic exercise. This improves the pumping activity of your heart and circulation. Some examples are running, walking, skipping, cycling, or playing tennis.
• Resistance training. This improves circulation, helps with mass management and improves the HDL to LDL ratio. Examples are weights, resistance bands or exercises using your own body’s resistance such as push ups and pull ups.
• Stretching. A flexible, strong muscular-skeletal structure is essential for ongoing good health.

4. Do you manage your stress well and get enough sleep?
   Poor sleeping habits and insomnia are really not good for overall health, and certainly not for heart health. In fact they can lead to high blood pressure, not to mention diabetes and obesity. Similarly, chronic stress predisposes you to heart disease. It can lead directly to raised blood pressure, but it also leads to poor lifestyle choices (smoking, drinking etc.) which further jeopardise your health. If these issues plague you your really do need to find ways of dealing with them. Some ideas are given in the next point that might get the ball rolling for you.

Do you make time for the things that you like to do?
Make sure that you have something to look forward to each day, and make time for it. It does not have to be fancy – a hobby, playing soccer with the kids, having a walk or a ride or a swim or gardening. How about dancing? It’s about building your happiness and contentment muscle, which is just as important as your other muscles!

If you have any questions please message me or get in touch via +27 (0)84 506 3643