Mens Health

Heart and vascular disease remain the leading cause of death among men, but here's what many don't realize: most cases are preventable with awareness and action. The men most at risk often have no idea they're on a dangerous path until a serious event occurs.

Major risk factors — check yourself honestly:

• High blood pressure — the "silent killer" that damages arteries without symptoms

• High LDL ("bad") cholesterol — clogs arteries slowly over years

• Smoking or vaping — damages blood vessels and accelerates plaque buildup

• Excess weight and inactivity — particularly belly fat, which increases inflammation

• Diabetes or prediabetes — doubles or triples heart disease risk

• Chronic stress and poor sleep — raises blood pressure and cortisol levels

• Family history — especially if male relatives had heart disease before age 55

Warning signs you should never ignore:

• Chest pain, pressure, or tightness — even if it comes and goes

• Shortness of breath during activities that used to be easy

• Pain, numbness, coldness, or weakness in your legs, arms, or feet

• Dizziness, lightheadedness, or fainting spells

• Erectile dysfunction — often an early warning sign of vascular disease

• Extreme fatigue that's new or worsening

• Swelling in legs or ankles that doesn't go away

If you experience chest pain, sudden severe headache, difficulty speaking, or sudden weakness on one side of your body — call 911 immediately. Don't drive yourself. Don't "wait and see."

Concrete steps to protect your heart and circulation:

Baseline measurements (get these numbers):

• Blood pressure (goal: under 120/80)

• LDL cholesterol (goal: under 100, lower if you have risk factors)

• Blood sugar/A1C (fasting glucose under 100)

• Waist circumference (goal: under 40 inches)

Weekly action plan:

• Exercise 150 minutes per week — 30 minutes, 5 days works. Walking counts. Yard work counts. Playing with kids counts.

• Strength training 2x per week — preserves muscle, metabolism, and bone density

• Eat 7-9 servings of vegetables and fruit — focus on color variety

• Choose lean proteins and healthy fats (fish, nuts, olive oil)

• Limit processed foods, excess salt, and added sugars

Non-negotiables:

• Consider quitting smoking and vaping — nothing damages your heart faster

• Limit alcohol to 1-2 drinks per day maximum

• See a doctor if you notice new fatigue, swelling, or performance changes

Prevention starts with awareness — and consistency. You don't have to be perfect. You just have to be consistent.