Making heart-healthy diet and lifestyle choices is a must for men to stave off the development of heart disease. According to the CDC, heart disease is the leading cause of death for men, affecting all racial/ethnic groups in the United States. The factors that contribute to the risk of heart disease are high blood pressure, high LDL cholesterol and smoking as well as several other medical conditions or lifestyle choices such as diabetes, being overweight or obese, a poor diet, physical inactivity, and excessive alcohol use.
What are the three actions you can take today to become heart-healthier?
1. Lose Weight
Lose weight, if you are overweight or obese. Losing just 3-4% of your weight can cut your risk factors tremendously. This is where Almased comes into the men’s health equation.
Almased can help you reduce daily calories which leads to weight loss and body fat burn. At the same time, Almased has a high satiety factor, keeping you full until your next meal due to its rich protein content, which can protect your muscle mass and give you energy for your workouts. Unlike many other products, Almased has only three main ingredients, non-GMO soy, yogurt and honey with no preservatives, hidden sugars or artificial flavors. The soy in Almased may play a beneficial role in heart-health. Almased can be used by men the same way as women. Read our 14-Day Figure Plan as a guide to help you achieve your desired body weight.
2. Eat Healthier
It’s simple, eat healthier. Improving your diet is one of the keys to lowering your risk factor. Opt for the following:
- Fatty fish, such as salmon, tuna, mackerel, herring and trout, that are high in omega-3’s.
- Eat plenty of colorful vegetables and fruits each day, ideally 5-7 servings. For veggies choose asparagus, broccoli, spinach, carrots, sweet potatoes, red peppers, acorn squash and tomatoes. These vegetables are packed with important antioxidants, vitamins and minerals that are good for your heart. For fruits, choose berries and citrus fruit, which have protective health benefits and soluble fiber.
- Eat more plant-based proteins such as dark beans (like kidney or black beans) and soy. If you have concerns about soy, view our article on the Truth about Soy. A large body of scientific research shows that the addition of 25 grams of soy protein a day to a diet that is low in saturated fat and cholesterol might help to reduce the risk of heart disease.
- Snack on a handful of nuts, such as almonds or walnuts, each day.
- Eat more fibrous foods, such as flaxseeds, chia seeds and oatmeal.
- Other additions that could be beneficial to your diet are avoiding excessive alcohol use, instead limit yourself to one 4-oz glass of red wine per day and choose dark chocolate with at least 70% cocoa over other chocolates or sweets.
- Use Almased’s recipes to cook up healthy meals.
3. Get Active
Being physically active is just as important as being on a better diet. It completes the full synergistic health circle of losing weight and eating better. Engage in physical activities or exercises at least 30 minutes to 60 minutes a day.
If your exercises involve weight training, alternate your workouts every other day and do cardio in between those days. Alternating workouts with cardio is a great way for you to build muscle mass and lose weight. Cardio will help burn body fat on the surface level, allowing your muscle cuts to show through. This will be the result of consistent and hard work.
During workout days, drink Almased within 40 minutes of a heavy workout to help reduce muscle soreness, potentially build muscle and quicken muscle recovery so you are ready for tomorrow’s workout.
Written By: Jamie Luu, RDN, LDN
Edited By: Almased Nutrition Staff