Best Nutrition Advice for a Heart-Healthy Lifestyle from an Online Dietitian Nutritionist

As the school year draws to a close, many of us are getting excited about summer plans – from camping trips and family reunions to running lemonade stands and spending quality time with our kids. However, amidst the hustle and bustle of our busy lives, it’s important for the men in our lives to not forget about their health. With June being National Men’s Health Month. We want to raise awareness about men’s health issues, promote education about preventable problems, and encourage screenings to detect and treat common diseases among men and boys. In this regard, we want to shed light on the importance of heart health for men.

Heart disease is the leading cause of death in the United States for both men and women, with a staggering one in four male deaths being attributed to this condition ( While factors such as genetics, age, and gender do play a role in heart health, there are plenty of lifestyle choices that men can make to significantly reduce their risk of heart disease.

To this end, it’s important for men to be aware of the checklist of risk factors associated with heart problems. These include high blood pressure, high LDL cholesterol, smoking, diabetes, being overweight or obese, excessive use of alcohol, poor eating habits, and inactivity. The CDC estimates that nearly half of all Americans have at least one of the first three risk factors. Be informed and take proactive steps toward heart-healthy living.

Taking care of our hearts is a crucial aspect of maintaining our overall health. Fortunately, there are several small lifestyle changes that we can make to live heart smart and longer.

Quit smoking and tobacco use. Quitting smoking can significantly lower the risk of heart disease to that of a non-smoker within five years.

Get moving! Finding ways to get at least 30 minutes of exercise every day, whether it’s walking to work, taking the stairs, gardening, or walking the dog, moving has significant heart-healthy benefits. Even if we can’t get in 30 minutes, any movement is better than none, and we can build up our movement goals over time.

Eating a heart-healthy diet is also crucial for maintaining good health. The Mediterranean Diet is an excellent choice, as it is packed with nutrients that benefit the heart.

Staying hydrated by drinking between 1.6 and 2 liters of fluid – preferably water – each day can help our hearts pump blood more effectively.

Watching our waistline is also important, as being overweight, especially in the middle, increases our risk for heart disease. That dad belly puts our favorite guy at risk for a number of health problems.  Dropping just 5-10% of our body weight can significantly decrease our blood pressure.

Getting enough sleep is crucial for good heart health. Lack of sleep can increase our risk of several chronic medical conditions, including heart disease.


Making these small, simple lifestyle changes can help us live heart smart and longer. Don’t get overwhelmed – start small and set achievable goals each week to incorporate a heart-healthy habit. For more information about how to improve the health of the men in your lives, check out the Men’s Health Network and its campaigns.