Men’s Health Day: Take Charge of Your Heart & Cholesterol Health

Men’s Health Awareness Day (Nov 19): Take Charge of Your Heart Health & Cholesterol

Every year on November 19, we celebrate International Men’s Day — a day to appreciate the positive roles men play in our lives and to remind them to take care of their health too.

While strength and success often get the spotlight, one important aspect is usually ignored — heart health. Heart disease remains one of the leading causes of death among men, and high cholesterol plays a big role in it.

According to Dr. Umesh Wadhavani, leading Nutritionist & Wellness Coach in Pune and PCMC, “Many men tend to overlook preventive care and make lifestyle changes only when symptoms appear. But with early awareness and consistent care, most heart-related issues can be prevented.”

❤️ Why Men Need to Prioritize Heart Health

Men face unique challenges when it comes to cardiovascular health. Modern lifestyles — long working hours, stress, irregular meals, alcohol, and limited physical activity — increase the risk of high cholesterol, hypertension, and heart disease.

Cholesterol itself isn’t bad. Your body needs it to build cells and produce hormones. However, too much LDL (‘bad’) cholesterol can cause plaque buildup in arteries, narrowing blood vessels and reducing blood flow to the heart. Over time, this can lead to serious complications like heart attacks or strokes.

On Men’s Health Awareness Day, it’s time to reflect and take steps to protect your heart — because prevention truly is better than cure.

 Common Risk Factors for High Cholesterol in Men

Understanding the causes helps you make smarter choices. Common risk factors include:

• Unhealthy diet rich in saturated and trans fats.
  
  

• Lack of physical activity and prolonged sitting.
  
  

• Stress and poor sleep affect metabolism.
  
  

• Smoking and alcohol consumption.
  
  

• Family history of heart disease.
  
  

• Abdominal obesity — excess fat around the belly increases heart risks.
  
  

The good news is: many of these are controllable through nutrition, exercise, and lifestyle changes.

Nutrition: The First Step to Better Heart Health

Diet plays a critical role in managing cholesterol and protecting heart health. Dr. Wadhavani emphasizes balanced, Indian-friendly nutrition plans tailored to local foods and lifestyles.

Key Nutrition Tips for Men: Focus on Heart & Cholesterol Health

1. Increase Soluble Fibre Intake
   Include foods like oats, barley, lentils, beans, and fruits. Soluble fibre helps lower LDL (“bad”) cholesterol by binding it in the gut and removing it from the body.
   
   

2. Choose Healthy Fats
   Replace saturated fats like butter and ghee with unsaturated options such as mustard oil, olive oil, nuts, seeds, and avocados. These fats improve cholesterol levels and support heart function.
   
   

3. Add Lean Protein and Omega-3s
   Include skinless poultry, fish (such as salmon, mackerel, or sardines), eggs, and plant proteins like legumes and pulses. Omega-3 fatty acids reduce inflammation and protect heart health.
   
   

4. Include Whole Grains and Millets
   Choose traditional options like ragi, jowar, and bajra instead of refined grains. These whole grains provide fibre and essential nutrients that help in managing cholesterol—just be mindful of portion sizes.
   
   

5. Limit Processed and Sugary Foods
   Reduce consumption of fried snacks, bakery items, refined carbs, and sugary drinks. These foods raise triglycerides and negatively affect cholesterol balance.
   
   

6. Create a Balanced Plate
   Build every meal with the right mix — lean protein, high-fibre vegetables, healthy fats, and a controlled portion of whole grains or millets.
   
   

7. Adopt a Holistic Lifestyle
   Regular physical activity, stress management, adequate sleep, and routine health check-ups are equally important for maintaining healthy cholesterol and overall heart wellness.

A consistent, balanced approach to food is far more effective than restrictive diets.

Movement: Your Natural Medicine

Exercise is one of the most powerful tools to improve heart health. Physical activity helps raise HDL (good cholesterol), lower LDL, improve blood flow, and control weight.

Simple Ways to Stay Active:

• Walk or cycle for 30–45 minutes daily.
  

• Include strength training 2–3 times a week.
  

• Take the stairs instead of the elevator.
  

• Do stretching or yoga during work breaks.
  

• Schedule weekend treks or sports with friends.
  
  

Even small, consistent actions add up to better heart performance and longevity.

Stress, Sleep & Lifestyle Balance

Modern men often live in “go mode” — chasing deadlines, managing family, and juggling responsibilities. But chronic stress and poor sleep silently impact heart health. Stress increases cortisol, which raises blood pressure and cholesterol levels.

Dr.Umesh Wadhavani recommends:

• Sleep 7–8 hours each night.
  

• Practise mindfulness, breathing exercises, or meditation.
  

• Take short breaks between work to relax.
  

• Reduce caffeine and alcohol before bedtime.
  
  

A calm mind supports a healthy heart.

Monitoring and Medical Check-Ups

Routine health checks are often overlooked by men. Regular monitoring allows early detection and prevention.

Essential tests for men above 30:

• Lipid profile (cholesterol levels)
  

• Blood pressure and sugar
  

• ECG or stress test (if at risk)

Make annual check-ups part of your calendar — not a last resort.

Localised Wellness Approach for Pune & PCMC Men

Urban life in Pune and PCMC can be demanding — traffic, deadlines, and quick meals often lead to poor heart habits. Dr. Umesh Wadhavani’s Simply Wellness approach tailors plans to fit real-life routines.

He helps men:

• Create simple movement plans around busy schedules.
  

• Balance nutrition during business or social dining.
  

• Build sustainable, long-term heart health habits.
  
  

Wellness isn’t about perfection — it’s about progress.

 Take Charge This Men’s Health Awareness Day

This International Men’s Day, celebrates strength through self-care. Prioritize your heart with small, meaningful changes — add a fruit to your day, enjoy a walk after meals, plan balanced meals, and stay mindful of your well-being. Consistency builds lasting health. 

Heart health is not a one-time goal — it’s a lifelong journey of mindful choices.

Take Action with Dr. Umesh Wadhavani

Dr. Umesh Wadhavani, a renowned Nutritionist and Wellness Coach in Pune & PCMC, helps men overcome health risks through personalized diet and lifestyle programs. His holistic approach combines nutrition, mindset, and movement for long-term results.

👉 Book your Men’s Heart Health Consultation today

 📍 Online Consultations available across Pune & PCMC
Your heart deserves care — start now and make every beat stronger.

FAQs

Q1. When should men start cholesterol check-ups?
From age 30, or earlier if there’s a family history, smoking, or sedentary lifestyle.

Q2. Can diet alone lower cholesterol?
Yes, in many cases. A balanced diet, exercise, and guidance can significantly improve cholesterol.

Q3. Which foods support heart health?
Focus on nutrients, not just foods — include lean proteins, unsaturated fats, and high-fibre foods to support cholesterol balance, heart function, and overall cardiovascular health.

Q4. What’s the most common heart health mistake men make?
Ignoring early signs and skipping annual check-ups. Prevention always beats treatment.