Steps like changing your diet, being active, and managing health conditions like diabetes can help support your heart health

Heart disease claims the lives of more men in the United States than any other condition.[1]  Also called cardiovascular disease, this umbrella term includes coronary artery disease, arrhythmias, and heart valve problems.[2] These conditions can cause life-threatening heart attacks, heart failure, and strokes.[3]

While anyone can develop heart disease, men have unique risk factors.[4] Fortunately, steps like changing your diet, being active, and managing health conditions like diabetes can help support your heart health .[5] Here’s what you should know about men’s heart health.

Men and heart disease

Men and women share similar heart disease risk factors, including high blood pressure, high low-density lipoprotein (LDL) cholesterol, obesity, and diabetes.[6] A family history of heart disease is also significant. [7] However, men develop heart disease approximately 10 years earlier—and have heart attacks at younger ages—than women.[8]

Heart disease risk factors in men

Certain heart disease risk factors are unique to men or affect males disproportionately. These risk factors include:[9]

Hormone changes

Your body makes less testosterone when you enter your 40s and continue to age.[10] And while even younger men don’t make as much estrogen or progesterone as women, the already-low levels drop even more as you grow older. [11] These sex hormones all have heart-protective benefits.[12] Your risk of heart problems goes up as your hormone levels go down.[13]

Belly fat

Men tend to carry more fat around their abdomen.[14] Belly fat (also called visceral adipose tissue or VAT) forms around your organs, not just underneath your skin.[15] Even when your weight falls within a healthy range, carrying too much weight around your waist can still strain your heart.[16] Abdominal fat can lower testosterone levels.[17] It also has cells that cause inflammation.[18] This inflammation can raise LDL cholesterol levels.[19]

LDL cholesterol and other substances can form a fatty plaque inside the coronary arteries, causing coronary artery disease.[20] Your coronary arteries carry blood that has oxygen and nutrients to your heart. Less blood reaches your heart when plaque builds up.[21] This narrowing or hardening of the arteries can cause a heart attack or stroke.[22]

Inflammatory cells in belly fat can also raise blood glucose (blood sugar) levels, leading to prediabetes and diabetes.[23] Blood glucose that remains consistently high can damage your heart’s blood vessels and nerves.[24]

Chronic stress and anxiety

High levels of chronic stress at work or home can be hard on your heart.[25] Stress, combined with anxiety, may be an even bigger risk factor. A study published in the Journal of the American Heart Association found that men who felt anxious or overwhelmed were up to 13% more likely than their relaxed peers to develop high blood pressure, high LDL cholesterol, obesity, and other heart disease risk factors.[26]

Steps to maintain heart health for men

Knowing your risk factors is a good first step toward maintaining heart health. Next, you can take these actions to support your heart health:

1. Adopt a heart-healthy diet

Your dietary choices affect your heart health.[27] My Plate from the U.S. Department of Agriculture can help with portion control. MyPlate also helps you get a healthy balance of nutritious foods every day.

The American Heart Association (AHA) also recommends these heart-healthy changes:[28]

2. Get more physically active

The same physical activity recommendations for preventing diabetes also support your heart health.  Organizations like the AHA and Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate-intensity exercise per week. [30] To achieve this goal, you can do 30 minutes of activity 5 days a week. [31] Health experts also recommend strength training to build muscle at least 2 days per week.[32]

Talk to your health care provider before starting an exercise program if you haven’t been active for a while. A physical exam can check for any health issues that may limit physical activity types, duration, or intensity.[33]

Heart-protective benefits of exercise include: [34]

  • Fewer stress hormones
  • Healthier weight
  • Improved heart function and blood flow
  • Lowered risk of diabetes, high LDL cholesterol, and high blood pressure
  • Mood boost
  • Reduced inflammation

3. Lose excess belly fat

Getting and staying within a healthy weight range can reduce  stress on your heart. Your blood pressure, blood sugar, and LDL cholesterol levels may also improve when you lose some abdominal fat.[35] A heart-healthy diet, combined with regular exercise, are key to weight management and overall heart health.

It can be harder to lose excess weight as you get older because you tend to lose muscle mass with age, and your metabolism slows down.[36] Your health care provider or a registered dietitian can help you make dietary and lifestyle changes to help you effectively and safely lose weight.

4. Try these other heart-health supporting steps

These actions also can help support your heart health:[37]

  • Don’t smoke.
  • Get enough quality sleep.
  • Manage conditions like high blood pressure, high LDL cholesterol, and diabetes.
  • See your health care provider for regular exams.
  • Seek help for chronic stress, anxiety, or other mental health concerns.

Heart attacks in men

Chest pain is a common heart attack symptom in men and women.[38] Heart attack symptoms can be mild at first and gradually worsen.[39] You may also have symptoms that come and go over several hours.[40]

Always call 9-1-1 if you or someone you know shows signs of a heart attack, such as:[41]

  • Chest pain, pressure, or tightness
  • Cold sweats
  • Extreme fatigue
  • Feeling lightheaded or dizzy
  • Pain in the jaw, neck, arms, shoulders, or upper back
  • Shortness of breath

In summary: Take action to support heart health

Your chances of developing problems that affect your heart valves, arteries, and heart muscle increase as you get older.[42] Because coronary artery disease, high blood pressure, and other conditions don’t always cause symptoms, it’s important to see your provider for regular checkups.[43]

Now that you know more about heart disease in men, you may be curious about how to make smart shopping choices to improve heart health. The Sincerely Health nutrition tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

  • Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about heart disease in men

What heart disease risk factors are unique to men?

Low testosterone levels, excess belly fat, and high levels of chronic stress or anxiety can contribute to heart disease in men.[44]

What steps can men take to lower heart disease risk?

Men can lower their risk of heart disease by losing excess belly fat, managing chronic stress and anxiety, making smart dietary choices, and staying physically active.[45]

What are warning signs of heart attack in men?

Males experiencing a heart attack may have chest pain, cold sweats, shortness of breath, and other symptoms.[46]

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

[1]Centers for Disease Control and Prevention. About Men and Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html

[2] Cleveland Clinic. Heart Disease. Last reviewed November 6, 2023. https://my.clevelandclinic.org/health/diseases/24129-heart-disease

[3] Cleveland Clinic. Heart Disease. Last reviewed November 6, 2023. https://my.clevelandclinic.org/health/diseases/24129-heart-disease

[4] Johns Hopkins Medicine. Special Heart Risks for Men. https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men

[5] Centers for Disease Control and Prevention. About Men and Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html

[6] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men; Centers for Disease Control and Prevention. About Cholesterol. Last reviewed May 15, 2024. https://www.cdc.gov/cholesterol/about/index.html  

[7] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[8] United Healthcare. Heart Disease in Men. https://www.uhc.com/health-and-wellness/health-topics/mens-health/heart-disease

[9] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men; Johns Hopkins Medicine. Special Heart Risks for Men. https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men

[10] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[11] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[12] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[13] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[14] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[15] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[16] American Heart Association. Too much belly fat, even for people with a healthy BMI, raises heart risks. Last reviewed April 22, 2021. https://www.heart.org/en/news/2021/04/22/too-much-belly-fat-even-for-people-with-a-healthy-bmi-raises-heart-risks

[17] Johns Hopkins Medicine. Special Heart Risks for Men. https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men

[18] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[19] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[20] Cleveland Clinic. Coronary Artery Disease. Last reviewed October 13, 2023. https://my.clevelandclinic.org/health/diseases/16898-coronary-artery-disease

[21] Cleveland Clinic. Coronary Artery Disease. Last reviewed October 13, 2023. https://my.clevelandclinic.org/health/diseases/16898-coronary-artery-disease

[22] Cleveland Clinic. Coronary Artery Disease. Last reviewed October 13, 2023. https://my.clevelandclinic.org/health/diseases/16898-coronary-artery-disease

[23] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[24] Centers for Disease Control and Prevention. Diabetes and Your Heart. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/diabetes-complications/diabetes-and-your-heart.html

[25] MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[26] Journal of the American Heart Association. Neuroticism, Worry, and Cardiometabolic Risk Trajectories: Findings From a 40‐Year Study of Men. Last reviewed January 24, 2022. https://www.ahajournals.org/doi/10.1161/JAHA.121.022006; American Heart Association. Men prone to anxiety, worry may develop more risk factors for heart disease, stroke and diabetes. Last reviewed January 24, 2022. https://www.heart.org/en/news/2022/01/24/men-prone-to-anxiety-worry-may-develop-more-risk-factors-for-heart-disease-stroke-and-diabetes

[27] Medline Plus. Heart Disease and Diet. Last reviewed July 30, 2024. https://medlineplus.gov/ency/article/002436.htm

[28] American Heart Association. The American Heart Association Diet and Lifestyle Recommendations. Last reviewed July 30, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

[29] Centers for Disease Control and Prevention. Alcohol Use. Last reviewed January 14, 2025. https://www.cdc.gov/alcohol/about-alcohol-use/index.html

[30] American Heart Association. What Exercise Is Right for Me? Last reviewed January 31, 2024. https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me; Centers for Disease Control and Prevention. Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[31] American Heart Association. What Exercise Is Right for Me? Last reviewed January 31, 2024. https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me; Centers for Disease Control and Prevention. Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[32] American Heart Association. What Exercise Is Right for Me? Last reviewed January 31, 2024. https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me; Centers for Disease Control and Prevention. Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[33] Penn Medicine. Do You Need a Heart Check-Up Before Starting an Exercise Program? Last reviewed June 20, 2022. https://www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2017/february/do-you-need-a-heart-check-up-before-starting-an-exercise-program

[34] Johns Hopkins Medicine. Exercise and the Heart. Last reviewed 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart; American Heart Association. What Exercise Is Right for Me? Last reviewed January 31, 2024. https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me;

[35] American Heart Association. Too much belly fat, even for people with a healthy BMI, raises heart risks. Last reviewed April 22, 2021. https://www.heart.org/en/news/2021/04/22/too-much-belly-fat-even-for-people-with-a-healthy-bmi-raises-heart-risks; MedlinePlus. How to Prevent Heart Disease. Last reviewed June 27, 2024. https://medlineplus.gov/howtopreventheartdisease.html

[36] Tufts Medicine. Aging and Weight Gain. Last reviewed January 1, 2020. https://www.tuftsmedicine.org/about-us/news/aging-weight-gain#. Abbott. Does Metabolism Slow Down As We Age? Last reviewed August 28, 2024. https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/does-metabolism-slow-down-as-we-age.html#; WakeMed. Aging and Your Metabolism: The truth about gaining weight and getting older. Last reviewed May 2, 2022. https://www.wakemed.org/about-us/news-and-media/wakemed-blogs/2022/05/aging-and-your-metabolism-the-truth-about-gaining-weight-and-getting-older; Henry Ford Health. How to Maintain Muscle Mass as You Age. Last reviewed January 30, 2023. https://www.henryford.com/blog/2023/01/how-to-maintain-muscle-mass-as-you-age#; National Institute on Aging. Maintaining a Healthy Weight. Last reviewed April 7, 2022. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight

[37] MedlinePlus. How to Prevent Heart Disease. Last reviewed June 27, 2024. https://medlineplus.gov/howtopreventheartdisease.html

[38] Centers for Disease Control and Prevention. About Men and Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html

[39] National Heart, Lung and Blood Institute. Heart Attack Symptoms. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/heart-attack/symptoms

[40] National Heart, Lung and Blood Institute. Heart Attack Symptoms. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/heart-attack/symptoms

[41] Centers for Disease Control and Prevention. About Men and Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html; Centers for Disease Control and Prevention. About Heart Attack Symptoms, Risk and Recovery. Last reviewed October 24, 2024. https://www.cdc.gov/heart-disease/about/heart-attack.html

[42] National Institute on Aging. Heart Health and Aging. Last reviewed July 22, 2024. https://www.nia.nih.gov/health/heart-health/heart-health-and-aging

[43] Penn Medicine. Coronary Artery Disease. https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/coronary-artery-disease

[44] Johns Hopkins Medicine. Special Heart Risks for Men. https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men; MedStar Health. Why Do Men Have First Heart Attacks Earlier in Life Than Women? Last reviewed April 5, 2024. https://www.medstarhealth.org/blog/heart-disease-men

[45] Johns Hopkins Medicine. Special Heart Risks for Men. https://www.hopkinsmedicine.org/health/wellness-and-prevention/special-heart-risks-for-men; Centers for Disease Control and Prevention. Preventing Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/prevention/index.html

[46] Centers for Disease Control and Prevention. About Men and Heart Disease. Last reviewed May 15, 2024. https://www.cdc.gov/heart-disease/about/men-and-heart-disease.html; Centers for Disease Control and Prevention. About Heart Attack Symptoms, Risk and Recovery. Last reviewed October 24, 2024. https://www.cdc.gov/heart-disease/about/heart-attack.html

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