Give your dad the gift of heart health | Gay San Diego

Blake and Gwen Beckcom | Fitness

Blake and Gwen Beckcom

June is the month we celebrate the dad?s in our life. Take this time to give him the best gift of all, the gift of heart health. Did you know that in men, the lifetime risk of having a heart attack is 49 percent? Heart disease is the leading cause of death for both men and women in the United States; we are all at risk.

In celebration of Father?s Day, now is the time to do what it takes to help him keep his ticker beating strong. Heart disease is a preventable disease through a healthy lifestyle.

What is the best lifestyle strategy for preventing a heart attack?

Getting a routine heart attack risk check-up by a physician is the first step in prevention. The doctor will provide your dad with his set of numbers that may or may not be in the optimal range. The second step is to know and understand these numbers. Here are the target number goals for the father in your life:

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LDL (bad) cholesterol: less than 100 milligrams per deciliter (mg/dL)

HDL (good) cholesterol: greater than 40 mg/dL

Triglycerides: less than 150 mg/dL

Fasting blood glucose: less than 100 mg/dL

Blood pressure: 120/80

BMI: under 25

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Four lifestyle tips for keeping Dad?s heart healthy

1. Exercise, exercise, exercise

Exercise is the best medicine. A recent study published in the December 2011 issue of Circulation (the American Heart Association journal) found that fitness is the key to longevity in men. The study showed that men who were physically fit in their 40s and maintained their fitness level over the long term reduced their risk of death by 30 percent, compared to flabby 40-year-old men. An ideal exercise program for keeping Dad?s ticker strong and healthy involves cardio exercise daily, along with strength training at a minimum of twice per week.

2. Eat a nutritious, Mediterranean-style diet.

A plant-based diet, low in processed foods and filled such as fresh fruit, vegetables, whole-grains, olive oil, fish, nuts and legumes is the best diet for a strong and healthy heart. A glass or two of red wine with dinner, if Dad?s physician approves, has also been shown to cut the risk of heart disease in men.

3. De-stress healthfully

You are probably already aware that stress contributes to plaque buildup and heart disease. Treat dad to a massage or other types of healthful, stress-reducing activities. Encourage him to take some personal time on a daily basis to release stress, including activities that help him take a breather such as painting, playing with the dog, enjoying nature or simply taking a walk.

4. Weight control

Being overweight contributes to the progression of heart disease. Encourage the man in your life to do what it takes to get his weight under control. The healthiest way to lose weight is to eat a nutritious, calorie-controlled diet, combined with daily exercise.

?Blake and Gwen Beckcom are owners of Fitness Together, which offers one-on-one sessions with experienced personal trainers who will develop exercise workouts tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your exercise regimen. To find out more visit FitnessTogether.com/MissionHills or call 619-794-0014.

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