Every guy deserves to feel confident about his health, and knowing your numbers is one of the best first steps to protecting your heart for the long run. Men face unique risks for heart disease and diabetes, but the good news is you can take charge with a few routine checks and some simple lifestyle swaps.

Why Men Need Heart Checks

Heart disease remains the leading cause of death for men in the U.S. — and men tend to experience their first heart attacks around 10 years earlier than women. Research points to factors like lower protective hormone levels, greater likelihood of belly fat, and the effects of stress and anger. Combined with high blood pressure and cholesterol, these risks can add up fast if you skip regular screening.

A Unique Risk for Diabetes

Diabetes is more common in men, with 15.4% affected compared to 14.1% of women, according to the Centers for Disease Control and Prevention (CDC). Not only are men more likely to get diabetes, but over half of adults have prediabetes or diabetes, and most don’t know it. Uncontrolled blood sugar can damage blood vessels, ramping up heart attack and stroke risk. Regular blood sugar checks — and catching prediabetes early — can help reverse potential damage through lifestyle changes.

The Key Numbers to Know

These are your vital metrics. Let your doctor run the tests or help you interpret the results so you know where you stand. Your “target” will depend on your age, family history, ethnicity, and other risk factors — but these are good general guidelines.

Blood Pressure

• What to check: Ideally once a year; more often if you have risk factors.
• Target: Normal is under 120/80 mm Hg. Stage 1 hypertension starts at 130/80 mm Hg or higher.

(Source: Centers for Disease Control and Prevention)

Cholesterol / Lipid Panel

• What to check: Total cholesterol, LDL (“bad”), HDL (“good”), and triglycerides.
• Targets:
• Total cholesterol: under 200 mg/dL
• LDL: ideally under 100 mg/dL, especially if you have other risk factors
• HDL: 40 mg/dL or higher for men — higher is better
• Triglycerides: under 150 mg/dL

(Source: Centers for Disease Control and Prevention)

Blood Sugar / Diabetes Screening

• What to check: Fasting glucose, HbA1c, or other screenings as recommended by your doctor; more frequent checks if you are overweight or have a family history of diabetes.
• Targets:
• Prediabetes: HbA1c between 5.7% and 6.4%
• Diabetes: HbA1c 6.5% or higher

(Source: American Diabetes Association)

Body Mass Index (BMI) and Waist Circumference

• What to check: Weight and fat distribution, especially around the midsection.
• Why it matters: Being overweight or obese increases your risk. Excess belly fat is especially risky for heart disease and diabetes.

(Source: Centers for Disease Control and Prevention)

Other Factors

• What to consider: Smoking, how much you exercise, what you eat, family history, age, stress, sleep, and alcohol use. While these aren’t “numbers,” they strongly affect what your personal targets should be.

When Should You Get Checked?

You don’t need to wait until you’re older to start paying attention to your cardiovascular health. In fact, it’s smart to begin talking with your doctor about screening in your 20s or 30s, especially if you have risk factors like a family history of heart disease, being overweight, or smoking.

As you move into your 40s, 50s, and early 60s, annual checks become even more important because your risk naturally increases with age. And if you already have conditions such as high blood pressure, high cholesterol, or a history of heart issues — or if lifestyle or background factors place you in a higher-risk category — it’s a good idea to get screened more often so you and your doctor can stay on top of changes early.

Swaps for a Healthier Heart

You don’t have to overhaul your entire lifestyle overnight to make a real difference. Start with your diet by swapping sugary drinks for water or unsweetened options, choosing lean proteins like chicken, fish, or beans instead of red or processed meats, and filling your plate with vegetables, whole grains, and fruit. Reducing fried foods, added sugar, and sodium also helps improve blood sugar control, lower cholesterol, and keep blood pressure in check.

Adding regular movement is another powerful tool. Aim for about 150 minutes of moderate exercise each week, such as brisk walking, cycling, or swimming, plus two sessions of strength training. Staying active helps manage weight, boosts insulin sensitivity, and improves cholesterol and blood pressure.

If you’re carrying extra weight, even losing just 5 to 10 percent of your body weight can significantly lower your risk for heart disease and diabetes. Pay attention to belly fat in particular, since excess weight around the midsection raises cardiovascular risk.

Quitting smoking is one of the best decisions you can make for your heart, and if you drink alcohol, keeping it in moderation is important. Smoking directly damages your blood vessels, while excess alcohol can raise blood pressure, add empty calories, and increase triglycerides.

Finally, don’t underestimate the role of rest and stress management. Aim for seven to nine hours of quality sleep each night, and find healthy ways to manage stress, whether that’s exercise, mindfulness, hobbies, or leaning on supportive relationships. Poor sleep and chronic stress can raise blood pressure, affect blood sugar, and make it harder to stick to other healthy habits.

Your Next Steps

Knowing your numbers and taking action isn’t just about avoiding a future health scare; it’s about how you feel every day. When you keep your blood pressure, cholesterol, and blood sugar in check, you’re more likely to have more energy, a better mood, and less risk of silent damage to your arteries, kidneys, and eyes. Staying on top of screenings also lowers your chance of heart attack or stroke as you age, helping you enjoy a better quality of life and, potentially, more years with family, friends, and the activities you love.

The best place to start is by booking a checkup with your primary care provider and asking for a cardiovascular “well-check” to review your blood pressure, cholesterol, blood sugar, weight, and waist size. Once you have your numbers, write them down and revisit them every 6 to 12 months — or sooner if your doctor recommends it.

From there, commit to making one healthy lifestyle swap this week, such as replacing soda with water, adding a 20-minute walk a few times a week, or cutting back on processed meats. Finally, stay informed about your family history and be mindful if you fall into a higher-risk category, such as having obesity or belonging to an ethnic group with higher rates of diabetes and heart disease. Small steps like these add up and can make a big difference for your long-term health.

You don’t have to wait until something starts hurting. The earlier you get ahead of heart disease and diabetes, the better. You have more power than you might think: knowledge plus small, consistent changes can make a big difference. And every number you know is a move in the right direction.

Staying on top of your health is not only important to you, it’s also important to us. If you are looking for a doctor, Texas Health Resources offers an easy-to-use tool. Simply choose the specialty, type in your zip code, and select a range. Once a list of physicians appears, you can click on a physician and access contact information, educational background, and a list of insurance plans the doctor accepts.