By Dr. Bikram Ratti MBBS (London) MRCGP – Private GP and Medical Doctor at The Doctor’s Practice, Birmingham
Heart disease remains one of the leading causes of death in men, but the good news is that many risk factors can be prevented or managed with simple lifestyle changes.
While age and genetics are beyond your control, making informed decisions about diet, exercise, and stress management can significantly improve heart health.
At The Doctor’s Practice, I focus on helping men take proactive steps to reduce their heart disease risk and improve long-term well-being.
- Eat for Your Heart
What you eat plays a crucial role in maintaining a healthy heart. Diets high in saturated fats, trans fats, cholesterol, and salt can clog arteries and increase heart disease risk. Instead, focus on heart-friendly foods like:
✅ Fruits and Vegetables – Rich in antioxidants and fibre, which help reduce inflammation.
✅ Whole Grains – Improve cholesterol levels and support a healthy weight.
✅ Lean Proteins – Opt for fish, poultry, and plant-based proteins like beans and lentils.
✅ Healthy Fats – Found in olive oil, nuts, and avocados, these support cardiovascular health.
📖 Clinical Research: The Mediterranean diet, known for its emphasis on heart-healthy foods, has been linked to a 30% lower risk of heart disease, according to a 2023 study in The European Journal of Preventive Cardiology.
- Get Moving: Exercise for Heart Health
A sedentary lifestyle is a major risk factor for heart disease. Regular exercise can help you:
✔ Maintain a healthy weight
✔ Lower blood pressure
✔ Improve cholesterol levels
✔ Reduce blood sugar levels
💡 How much exercise do you need?
🔹 150 minutes of moderate exercise per week (e.g. brisk walking, cycling).
🔹 75 minutes of vigorous activity (e.g. running, HIIT workouts).
🔹 Strength training twice a week to support muscle and heart health.
📖 Clinical Research: A 2022 study in The Journal of the American Heart Association found that men who exercised regularly had a 40% lower risk of heart disease compared to those with sedentary lifestyles.
💡 Even small changes like taking the stairs instead of the elevator can make a difference!
- Manage Stress and Mental Health
Chronic stress raises blood pressure, cholesterol, and inflammation, increasing the risk of heart disease. Men are less likely to seek help for stress and anxiety, making them more vulnerable.
💡 How to Reduce Stress
🔹 Mindfulness, meditation, and deep breathing exercises can help manage stress.
🔹 Social connections with friends and family provide emotional support.
🔹 Seeking professional help for anxiety or depression can improve overall heart health.
📖 Clinical Research: A 2023 review in The British Journal of Cardiology found that men who actively managed stress through lifestyle changes had significantly lower blood pressure and reduced heart disease risk.
- Keep Up with Regular Health Check-Ups
Early detection of risk factors prevents serious complications. Regular check-ups can help detect:
✅ High Blood Pressure – A leading risk factor for heart disease.
✅ Cholesterol Levels – Keeping LDL (bad cholesterol) low and HDL (good cholesterol) high is crucial.
✅ Blood Sugar Levels – Managing diabetes reduces cardiovascular risk.
✅ Body Weight and BMI – Excess weight strains the heart and increases heart disease risk.
💡 For men over 40 or those with a family history of heart disease, screenings such as:
✔ Electrocardiograms (ECGs)
✔ Stress tests
✔ Advanced lipid panel tests
…can help identify early signs of heart issues.
- Quit Smoking and Limit Alcohol
🚬 Smoking is one of the biggest risk factors for heart disease, damaging arteries and increasing the risk of heart attacks and strokes.
💡 The sooner you quit, the faster your heart health improves:
🔹 Within 24 hours, heart attack risk begins to drop.
🔹 Within a year, heart disease risk reduces by 50%.
🔹 After 15 years, heart disease risk is nearly the same as a non-smoker.
🍷 Excessive alcohol consumption can also raise blood pressure and increase heart disease risk.
📖 Clinical Research: A 2023 study in The Lancet confirmed that reducing alcohol intake lowers blood pressureand improves cardiovascular function in men over 40.
💡 Men should limit alcohol to no more than two drinks per day for optimal heart health.
Take Control of Your Heart Health Today
Heart disease is a major concern for men, but the good news is that it’s largely preventable.
By making simple, sustainable lifestyle changes—such as:
✔ Eating a balanced diet
✔ Staying active
✔ Managing stress
✔ Attending regular check-ups
✔ Avoiding smoking and excessive drinking
…you can significantly reduce your risk and live a longer, healthier life.
At The Doctor’s Practice, I work with my patients to develop personalised heart health strategies, ensuring each individual gets the support and guidance they need for lifelong cardiovascular well-being.
Book an Appointment with Dr. Bik
If you’re ready to take charge of your heart health, book a consultation with Dr. Bikram Ratti at The Doctor’s Practice today.
🌐 Book Online Now
📞 Call: 0121 661 2366
📱 WhatsApp: 07388 623527
📷 Instagram: @thedoctorspractice
📍 Located in Edgbaston, Birmingham | 📅 Appointments available 7 days a week
🔗 Visit our website: www.thedoctorspractice.co.uk
References
1️⃣ The European Journal of Preventive Cardiology (2023) – The impact of the Mediterranean diet on heart disease risk.
2️⃣ The Journal of the American Heart Association (2022) – Exercise and its role in reducing cardiovascular disease risk.
3️⃣ The British Journal of Cardiology (2023) – Stress management strategies and heart disease prevention.
4️⃣ The Lancet (2023) – Alcohol consumption and its effect on heart health.