Introduction

Men are more likely to suffer from a cardiovascular disease than women. According to the Centers for Disease Control and Prevention (CPC), heart disease kills men more than any other disease. In fact, male heart disease statistics show that about 25% of all male deaths in the United States can be attributed to heart disease.

So, what can a man do to avoid getting heart disease? How should a man live to reduce his risk of developing heart disease?

In this article, I want to take a look at men and heart disease and what men can do to avoid getting this disease.

1. Reduce Your Consumption Of Foods High In Cholesterol

Research shows that eating too much cholesterol can affect men’s health and increase their risk of developing heart disease. Foods which contain high levels of cholesterol include cheese, chicken skin, pork, sausage, whole milk, butter, margarine, hot dogs, bacon, steak, pepperoni, egg yolk and so on.

So, choose to eat foods that are low in cholesterol, such as egg white, sweet potato, beans, mushrooms, snails, grasscutters (Cane rat), rabbit meat, peanut oil, oranges, watermelons, sour sup, garden eggs (egg plant), kontomire (cocoyam leaves), bananas, plantains, yams, and also foods which lower cholesterol.

2. Exercise Regularly

Regular exercise helps you to keep your blood pressure under control, which helps to prevent heart disease.

So, make it a habit to stretch your limbs, task your muscles, and push your endurance to higher levels, regularly. Here are some exercises you can do often:

Walk briskly around your house for about 45 minutes in the morning before you go to work.
Walk briskly up and down your stairs continuously for about one hour every day.
Run at a fast pace for about ten minutes, then at a slower pace for about five minutes, and then at a fast pace again for about ten minutes, every weekend.
Jog every day when you are on vacation or when you have your annual leave.
Swim regularly. You can make it more enjoyable by playing your favorite music on your sound system whilst you swim.

3. Control Your Stress Levels

Long-term stress can increase men’s heart disease risk significantly. Therefore, if you have a stressful job, or if you are in a stressful marriage, find ways to manage your stress.

Here are a few things you can do to control your stress:

Listen to soothing music often. Research shows that this activity has a calming effect on the body.
Distract yourself when you have many worries on your mind. Watch a comedy movie or dance to your favorite music.
Get enough sleep. Try to sleep at least seven hours a day. It will help you to reduce your blood pressure thereby reducing your risk of developing heart disease.
Drink a lot of water every day. Research suggests that water can relieve stress. This is because the body produces cortisol, a stress hormone, when the body is dehydrated. So, drink about three glasses of water when you wake up in the morning. Additionally, drink about two glasses of water during your lunch break at work, and three glasses of water when you return home from work.
Read the Bible and meditate on God’s word every day. There are many Bible verses that can give you hope and which can inspire you so that you will find it easier to calm down in order that your worries and fears will not overwhelm you.
Pray often. Research shows that this activity can help to reduce stress. So, make it a habit to lay your burdens at the feet of the Great Problem Solver, God, who takes care of over 7 billion people on Earth, and who says to you, “Have no anxiety about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which passes all understanding, will keep your hearts and your minds in Christ Jesus" (Philippians 4 v 6, 7).

4. Manage Your Anger

Do you get angry often? Do you do your best to control your anger when someone provokes or annoys you? If you have a habit of getting angry easily when someone irritates you, then you have a high risk of developing heart disease.

Research has shown that people who have anger outbursts can significantly raise their risk of suffering from a heart attack.

Therefore, try to manage your anger when people annoy you. Here are a few things you can do to suppress your emotions when you are angry:

Ask yourself, “What will I gain if I blow my stack? Will it make the situation better? Will it make it worse?” Mull over the situation for some time and you will see that getting angry will only make things worse and that may help you to calm down.
Make positive affirmations such as this one to yourself, “Getting angry will hurt my hurt. I must control myself so that I don’t increase my blood pressure. I must control myself so that I will not get a heart disease! After all, what will I lose if I control my temper? Nothing!” By doing this, you will remind yourself of the consequences of getting angry and that will provide a motivation to make you restrain yourself.

5. Get A Dog, If You Don’t Have One

According to the Harvard Medical School, several studies have shown that owning a dog reduces blood pressure. This is because owning a dog has a calming effect on a person. Additionally, it is likely you will exercise more often when you have a dog.

So, get a Greyhound, Dalmatian, Alsatian, Labrador, Dachshund, Bulldog, or a dog that belongs to any other dog breed that you adore. And concerning the bulldog, looking at its “handsome” or “beautiful” face alone can make you laugh, which can help you to reduce your stress so that you can lower your blood pressure!

6. Listen to Your Favorite Music Often

According to the Harvard Health Publications of the Harvard Medical School, studies suggest that music can make the arteries of your heart relax, thereby reducing the pressure of the blood that flows into your heart, which is a very good thing for your heart.

Therefore, make it a habit to listen to your favorite music every day. Listen to some music before you go off to work, and also when you come back home from work in the evening. Alternatively, listen to the music of Beethoven, Mozart, Brahms, Handel, or Schubert to help you calm your nerves and your arteries.

Additionally, you may choose to listen to instrumentals of Holy Spirit-backed, gospel music of gospel musicians such as Don Moen, Lenny Leblanc, Bob Fitts, Benny Hinn, Hosanna Praise, Women of Faith and so on.

7. Avoid Smoking

Smoking has been linked to heart disease in several studies. Therefore, try to avoid adopting the habit, if you are a non-smoker. Resolve to live your life without smoking and instead choose to engage in positive, healthy habits such as reading, volunteering, or gardening.

Conclusion

Men can live healthy and prevent heart disease if they reduce the amount of cholesterol they consume, and if they exercise regularly, control their stress, manage their anger, get a faithful companion, listen to soothing, relaxing music often, and if they avoid harmful habits such as smoking.