Contributed By Dr Jonathan Ong Wei Sheng, Consultant, Cardiology

In Singapore, cardiovascular disease (heart disease and stroke) remains a leading cause of death, accounting for nearly one in three deaths each year¹. Large-scale studies consistently show that men develop coronary artery disease and heart attacks years earlier than women^1,2,3. While women benefit from natural biological protection in their younger years⁴, many men encounter their first wake-up call much sooner and often during what should be the prime of life, between their 30s and 50s. For some, the wake-up call is subtle such as a raised cholesterol level uncovered at a routine company health screening or an elevated blood pressure reading noted during a visit to their family physician. For others, however, it can strike suddenly and dramatically, with the unexpected onset of a heart attack.

Compounding this problem, men are often less likely than women to seek medical help early. Many delay check-ups or dismiss mild symptoms until they become severe, hence increasing the risk that their first event is also their most dangerous.

It is therefore prudent for men to take charge of their heart health early and well before any symptoms arise. The good news is that heart disease is not inevitable. Small, consistent changes made early in life can yield lasting benefits for decades to come.

While genetic risk cannot be changed, the encouraging truth is that most of the other risk factors are within our control. By acting early, men can take charge of their heart health – and that journey begins with simple, everyday habits that make a big difference. 

Simple Steps For A Healthier Heart

The path to better heart health does not require drastic changes. Instead, it comes down to consistent daily habits⁵.

Eat a Heart-Healthy Diet: Focus on fibre-rich foods such as fruits, vegetables, whole grains and legumes. Choose healthy fats like olive oil and avocados. Cut back on red meat, processed foods and excess salt to keep blood pressure and cholesterol in check.

Get Moving: Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling or swimming. Exercise helps keep your weight in check, lowers cholesterol and keeps your heart strong.

Quit Smoking: Within just one year of quitting, your risk of coronary heart disease drops by half⁶. It is never too late to quit – speak to your doctor about cessation programmes and medications that can help.

Limit Alcohol: Too much alcohol raises blood pressure and adds unnecessary calories. Men should limit intake to no more than two drinks a day.

Manage Stress & Sleep Well: Chronic stress and poor sleep take a toll on the heart. Find healthy ways to relax, such as through hobbies, mindfulness or spending time with loved ones. Make quality sleep a priority.

Get Regular Checkups: Do not wait until symptoms appear. Regularly check your blood pressure, cholesterol, and blood sugar levels. Talk to your doctor about any concerns or changes in your health. Early detection and treatment are key to protecting your heart.

These everyday habits form the foundation of good heart health and go a long way towards reducing risk of heart disease. But even with the best prevention in place, it remains vital to recognise the signs when something may be wrong.

Know When To Seek Help

Recognising the warning signs of heart disease allows men to act quickly – and in many cases, early action saves lives⁷.

Common symptoms to look out for include:

• Chest pain• Shortness of breath

• Reduced effort tolerance (Getting tired or breathless more easily than before)

• Swelling in the legs

• Palpitations (Feeling your heart racing or skipped beats)

• Fainting spells (Syncope)

If you experience any of these symptoms, especially if they come on suddenly or worsen unexpectedly, seek medical attention promptly.

Act Earlier, Live Better

Men may face heart disease earlier than women, but the silver lining is that much of this risk is preventable. By understanding the risk factors, adopting heart-healthy habits and recognising warning signs early, every man can take charge of his heart health today.

Ultimately, protecting your heart is not only about living longer, it is about living better, for yourself and for the people who matter most. Act earlier, live better and give your best years back to yourself and your loved ones.

This article is best read alongside Murmurs Issue 50 – Women’s Heart Health: While Different, Never Less. While the emphasis may differ, the message is the same: acting earlier does not just add years to life – it adds strength, vitality and quality to those years. 

REFERENCES

1. Registry of Births and Deaths. Report on Registration of Births and Deaths 2024. Immigration and Checkpoints Authority, Singapore.

2. Anand SS, Islam S, Rosengren A, et al. Risk factors for myocardial infarction in women and men: insights from the INTERHEART study. Eur Heart J. 2008;29(7):932-940. doi:10.1093/eurheartj/ehn018

3. Remfry E, Ardissino M, McCracken C, et al. Sex-based differences in risk factors for incident myocardial infarction and stroke in the UK Biobank. Eur Heart J Qual Care Clin Outcomes. 2024;10(2):132-142. doi:10.1093/ehjqcco/qcad029

4. Canto JG, Rogers WJ, Goldberg RJ, et al. Association of age and sex with myocardial infarction symptom presentation and in-hospital mortality. JAMA. 2012;307(8):813-822. doi:10.1001/jama.2012.199

5. Visseren FLJ, Mach F, Smulders YM, et al. 2021 ESC Guidelines on cardiovascular disease prevention in clinical practice. Eur Heart J. 2021;42(34):3227-3337. doi:10.1093/eurheartj/ehab484

6. United States Public Health Service Office of the Surgeon General; National Center for Chronic Disease Prevention and Health Promotion (US) Office on Smoking and Health. Smoking Cessation: A Report of the Surgeon General. Washington (DC): US Department of Health and Human Services; 2020.

7. Byrne RA, Rossello X, Coughlan JJ, et al. 2023 ESC Guidelines for the management of acute coronary syndromes. Eur Heart J. 2023;44(38):3720-3826. doi:10.1093/eurheartj/ehad191