Why Taking Care of Heart Health Matters for Men
You're strong—I see that strength in you every day.
You push through challenges, keep moving forward, and your focus is on chasing your dreams and supporting the people you love.
But sometimes, in the midst of it all, we forget about the quiet heartbeat that’s been with us all along.
I know it feels fine now, and that's why it's so easy to overlook.
But here’s the tender truth: heart disease doesn’t make a dramatic entrance.
It doesn’t tap you on the shoulder with a warning.
Instead, it slowly creeps in, often starting in your early 30s while you're busy living, laughing, and loving.
And by the time you notice a whisper of a sign, it might already be too late to rewind time.
But what we truly desire is to live a life that feels deeply fulfilling—vibrantly, joyfully, and for as long as possible.
That’s why in Heart Health for Men: The Hidden Risks You Can’t Ignore | Heart Disease Prevention Secrets (now available on all podcast platforms & YouTube) of Hearts Wide Open - The Men's Health Podcast, we had the honor of speaking with Michelle Routhenstein, a leading cardiology dietitian and preventive cardiology nutritionist from EntirelyNourished.
Michelle has dedicated her career to guiding men on the journey toward true heart health and helping prevent cardiovascular disease before it becomes a crisis. And here’s a tender truth: 80–90% of heart disease is preventable when we choose to take action early. The best part? This isn’t about overhauling your life overnight. It’s about embracing those small, mindful shifts that nurture and protect you from the inside out. Let’s explore this path together.
It’s Not That Hard: Start By Learning About Your Blood Pressure
If there’s one simple thing you can do for your cardiovascular health this year, let it be this: check your blood pressure. And not just when you’re feeling off—make it a regular ritual. Imagine starting your day with a moment of calm, before the coffee or the rush of the day begins.
Doctors suggest that an ideal reading is around 110/70, but even numbers like 130/80 can gradually harm your blood vessels. The tricky part? High blood pressure is a silent partner—it doesn’t announce itself until one day, it suddenly does. Knowing your numbers is your first step toward feeling in control of your heart health.
The Factors That Impact Our Heart Health
1. Stress: The Silent Strain on Your Heart
Stress isn’t just a feeling—it physically affects your heart. When you’re in constant fight-or-flight mode, your arteries tighten and your heart has to work harder, and over time, that extra effort takes its toll.
What you can do:
Notice the signs when stress spikes: a tight chest, shallow breathing, irritability.
Rather than pushing stress aside, embrace ways to manage it: try deep breaths, take a walk in nature, or simply connect with someone who understands.
2. Nutrition: Fuel That Heals or Hurts
Your heart depends on the fuel you give it. Processed foods, excessive sodium, and extreme diets (like unsupervised keto) can quietly raise your risk of heart disease.
What you can do:
Focus on foods that help keep your arteries open—foods rich in potassium, magnesium, and nitric oxide, like leafy greens, beets, and nuts.
- Skip the extremes. Instead of cutting out entire food groups,
aim for a balanced, sustainable approach to eating.
3. Blood Sugar: The Invisible Storm
High blood sugar doesn’t always make its presence known. Over time, it can lead to insulin resistance, kidney issues, and yes—cardiovascular disease.
What you can do:
Get your blood work done every year, especially if heart disease runs in your family.
Be aware of hidden sugars—not just in sweets but also in processed foods, sauces, and even snacks that seem “healthy.”
It’s All Connected: This Is How We Take Control Of Your Heart Health
Your heart health isn’t isolated—it’s a beautiful, interconnected dance between stress, nutrition, blood sugar, and even gut health (watch the podcast episode for the last one). Every small, mindful action you take today shapes the future of your health.
So, where do I begin?
✅ Step 1: Check your blood pressure this week
✅ Step 2: Listen to your body—notice your stress levels and find gentle ways to manage them
✅ Step 3: Make one small, nourishing change in your diet, like choosing more greens over processed food
Remember, taking care of yourself isn’t about striving for perfection—it’s about being fully present, vibrantly alive, and here for the long haul. It all starts with a simple decision: My health matters!
Tamara <3
🎧 Want to go deeper? Listen to
Heart Health for Men: The Hidden Risks You Can’t Ignore | Heart Disease Prevention Secrets
(now available on all podcast platforms & YouTube) of Hearts Wide Open - The Men's Health Podcast, where Michelle shares her top heart disease prevention secrets and how you can take control of your cardiovascular health—without extreme diets or impossible routines.
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