A healthy heart is important for everyone at every age, but especially for men. Statistically, men are at an increased risk of having an issue with their heart almost ten years earlier than women . The best way for men, or anyone, to help support their heart health is to participate in healthy habits and a healthy lifestyle. What are these healthy habits you may ask? The big ones you probably know already, like eating a healthy, well-balanced diet and getting some exercise . However, there are additional ways you can look out for your heart so you can stay healthy.
Healthy Habits for a Healthy Heart
For men of every age, taking steps to stay healthy is the best way to support your heart health. Here are some ideas for healthy habits to get you started :
Get more exercise: Exercise is a vital part of staying healthy. It is recommended that adults engage in at least 30 minutes of moderate physical activity five days a week plus muscle-strengthening activities, such as yoga and Pilates, two days a week. Yet, in 2018, only 22.9% of adults met the minimum required by these guidelines . Be one of the few! Start moving to get your heart pumping to enjoy all the benefits of regular exercise. Just make sure to consult first with your primary care physician for clearance.
Eat a healthy diet: Nutrition is about what we eat, and how much, and plays an important role in our overall health and wellness. Did you know that the average daily calorie consumption in the U.S. increased by 16% between 1970 to 2003? That’s an increase of 523 calories per day . Next time you are at a restaurant, take notice of the portion sizes and the calories for each dish if listed. Eat until you are satisfied, not overly full. Also, aim to have a balanced plate of lean proteins, whole grains, vegetables, and fruits, all in smaller portions, so you can give your heart the fuel it needs to keep pumping.
Don’t smoke. Inhaling smoke can interfere with many important processes of your body, and this includes your heart and blood vessels . If you would like free support to help quit smoking, call 1-800-QUIT NOW.
Drink more water and less alcohol. Whenever possible, substitute water for sugary drinks to help reduce your caloric intake. Water is essential for our bodies every day! Alcohol should also be consumed in moderation.
Learn your health history. Looking at your family’s health history can help you and your healthcare provider understand any potential health risks and take any necessary steps to support your health and wellbeing.
What Supplement(s) Should I Consider for Heart Health?†
The best way to support a healthy heart is through daily nutrition and regular exercise, as we mentioned above. However, you may decide to supplement with nutrients that have been shown to support heart health.† We’ve outlined a few below:
CoQ10. Coenzyme-Q 10, CoQ10 for short, is a vitamin-like compound that has antioxidant properties, and it is found in organs with the highest energy needs, like your heart. This nutrient helps support heart function and cellular energy production. A CoQ10 supplement may be important for people taking cholesterol-lowering statin drugs, which can inhibit CoQ10 production in the body. A Nature Made® CoQ10 supplement may help replenish this important nutrient but be sure to check with your healthcare provider before adding any supplement to your daily regimen.¨ †
Potassium. Your body needs this essential mineral to perform a variety of functions, including nerve and muscle function, and after all, your heart is a muscle! Potassium helps support heart function by helping to control the activity of the heart muscle. This mineral is found naturally in many fruits and vegetables, such as bananas, prunes, tomatoes, potatoes, and spinach. You can also find Potassium in milk and meats, such as poultry and fish. Most Americans are not getting enough Potassium from their diet alone, so you may want to consider a Potassium supplement to help support your health .†
Multivitamin. Multivitamins are a great way to get a variety of key nutrients in one daily serving in the forms you prefer, such as gummies or tablets. Even better, some multivitamins provide a specialized combination of nutrients to meet the needs of certain groups, like men age 50 and over, and some include Omega-3s. Check out our Nature Made® Men’s Multivitamins to see which multivitamin supplement might suit your nutritional needs.†
It’s never too late to start prioritizing your heart health! Men, whether young or 50 plus, should consider incorporating a healthy diet and exercise into their daily routine, possibly with the inclusion of heart health supplements to meet their individual nutrient needs. †
♦CoQ10 is not intended to serve as a replacement for statin drug therapy.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
“Special Heart Risks for Men.” Johns Hopkins Medicine, 8 Aug. 2021, https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men.
“7 Strategies to Live a Heart-Healthy Lifestyle.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 2 Feb. 2022, https://www.cdc.gov/chronicdisease/resources/infographic/hearthealth.htm.
State Variation in Meeting the 2008 Federal Guidelines for Both Aerobic and Muscle-strengthening Activities... https://www.cdc.gov/nchs/data/nhsr/nhsr112.pdf.
“U.S. Food Consumption up 16 Percent since 1970.” USDA ERS - U.S. Food Consumption Up 16 Percent Since 1970, https://www.ers.usda.gov/amber-waves/2005/november/us-food-consumption-up-16-percent-since-1970/.
Center for Tobacco Products. “How Smoking Affects Heart Health.” S. Food and Drug Administration, FDA, https://www.fda.gov/tobacco-products/health-effects-tobacco-use/how-smoking-affects-heart-health.
Chaddha, Ashish, et al. “Omega-3 Fatty Acids and Heart Health.” Circulation, 1 Dec. 2015, https://www.ahajournals.org/doi/10.1161/circulationaha.114.015176.
National Institutes of Health. “Potassium: Fact Sheet for Consumers.” 2019. Accessed on: May 23, 2022. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time. She especially enjoys creating educational content about health, wellness, and nutrition. Her happy place is in the kitchen, and when not writing, you can find her trying out “kid-friendly recipes” and “healthy desserts for chocolate lovers” from her Pinterest board.
Lynn is a Registered Dietitian (R.D.) and is a member of the Medical and Scientific Communications team at Pharmavite. She has over 20 years of experience in integrative and functional nutrition and has given lectures to health professionals and consumers on nutrition, dietary supplements and related health issues. Lynn frequently conducts employee trainings on various nutrition topics in addition to educating retail partners on vitamins, minerals and supplements. Lynn has previous clinical dietitian expertise in both acute and long-term care, as well as nutrition counseling for weight management, diabetes, and sports nutrition. Lynn earned a bachelor’s of science in Nutrition with a minor in Kinesiology/Exercise Science from The Pennsylvania State University. She earned a M.S. degree in Human Nutrition from Marywood University in Scranton, Pennsylvania. Lynn is an active member of the Academy of Nutrition and Dietetics, Sports Cardiovascular and Wellness Nutritionists, Dietitians in Functional Medicine, and holds a certification in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics.
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