This week our thoughts turn to the special men in our lives, who honorably adopt the highest of masculine roles: husband and father.  Even as you read this, social media is being populated with stories of men from around the world, whose acts of bravery, selflessness, and kindness strengthen and warm our hearts.  Truly, the world is a more wonderful place because of good husbands and fathers.

Unfortunately, research shows that the men in our lives who give so much heart to our families, often don’t take care of their own heart.  More men die from heart disease than any other disease.  So, this year for Father’s Day, let’s return the favor and focus on Dad’s heart for a change.

6 Ways to Boost Dad’s Heart Health:

1.  Don’t let Dad go Hungry.  As a registered dietitian, I have the privilege of working with fantastic husbands and fathers everyday who are striving to improve their health.  In my experience, men tend to fall into 1 of 2 diet categories, “convenience eaters” and “meal skippers,” and sometimes both.  He’ll skip 1-2 meals during the day, snack on vending machine or gas station snacks to get him through the day, and then after a long hard day’s work (without really eating real food), Dad ends the day with a giant meal.  Not surprisingly, due to an unhappy metabolism and poor food choices, a daily routine of “meal skipping” and/or “convenience eating” leads to a couple pounds of weight gain per year.  Keeping it trim is crucial for heart health.  Why not show him that he can stay fit and full with healthy meals and snacks throughout the day?!  Encourage your guy to eat a balanced breakfast and lunch every day, and help him keep nutritious snacks in his office or car to prevent him from “convenience eating.”

2.  Fatten up his diet!  Research shows that a heart-healthy diet is rich in healthy fats, and includes about 25-35% of daily calories from fat.  Help Dad to incorporate more foods rich unsaturated fats and omega-3 fatty acids to reduce his risk for heart disease.  Start cooking in olive or canola oil, adding avocado or olives to meals and snacks, and swap out his favorite crackers in the pantry for some walnuts or almonds.  To really boost his omega-3 consumption, eat fish together at least twice a week.  On the other hand, he ought to limit saturated fats that may increase his risk for heart disease; foods such as ice cream, butter, and other high fat dairy, as well as bacon, sausage and other fatty meats.  Furthermore we need to avoid trans fats AKA partially hydrogenated oils entirely, found in commercially processed baked goods and fried foods.  Help Dad to incorporate more healthy fats to protect his heart!

3.  Help Dad manage his stress.  Men and women tend to handle stress differently- women prefer to talk it through, while men tend to bottle it up.  Studies show that chronic stress, especially the kind that prompts feelings of fear or anger, is a risk factor for heart disease.  Men need to explore stress-reducing techniques, such as deep breathing and other relaxation exercises, prayer or meditation, and regular physical activity.  When all else fails, a little “Guy Time” on occasion can help Dad blow off some steam.

4.  Remind him to have regular checkups.  A recent survey showed that more than half of men do not get regular checkups and don’t know what their risk factors are.  High blood pressure and diabetes are both known as “silent killers” because they give no clues to their destruction on the body.  Yet, blood pressure starts climbing once a man hits 45, and we know that 25% of individuals with diabetes don’t know they have it!  Push Dad to get informed about his health and learn his risk factors.
 
5.  Help him quit smoking.  Tobacco use, including smokeless tobacco and low-tar and low-nicotine cigarettes, is a major cause of heart disease.  Although tobacco use among men in the United States has been declining recently, we know that almost one quarter of the male population still smokes.  Smoking is a tough habit to break, and support is key to success.  Encourage your man to talk to his doctor about smoking cessation aids to help him out.

6.  Help Dad get some exercise.  Physical inactivity is a risk factor for heart disease, and although more men exercise than women, the figures aren’t impressive- only about 50% men exercise regularly!  Like women, men find lots of reasons not to work out, and get discouraged if they were athletic in high school and see their declining stamina.  In addition, many men prefer to lift weights in order to build muscle, but skip cardiovascular training.  For optimum heart health, Dad needs a combination of strength training and cardiovascular exercises.

Many years ago, women learned that the way to a man’s heart is through his stomach.  This week’s recipe, Pesto Chicken Tortellini Pasta is the perfect mix of heart-health and comfort food.  Dig in!