Ask a cardiologist how to protect your heart and you might expect a complicated answer. When we sat down with Dr Jason See of The Cardio Clinic, his answer was refreshingly simple. The fundamentals, he says, are the same ones doctors have been repeating for years: move more, eat better, don't smoke, and go for your health screenings. Within those familiar headlines, however, are specific and practical targets that many men have never actually heard spelled out. And there is one screening test, for a silent heart rhythm problem, that he believes deserves far more attention than it gets.
- 01 Move more: 150 minutes a week, plus muscle work
- 02 Eat by the plate, and watch the carbohydrates
- 03 If you smoke, stop
- 04 Screen for the risks you can't feel
Move more: 150 minutes a week, plus muscle work
The exercise prescription comes in two parts, and most people only know the first.
"We recommend at least 150 minutes of moderate intensity exercise a week, as well as at least two sessions of resistance or muscle training activity."— Dr Jason See
That works out to roughly 30 minutes a day, five days a week. A brisk walk, a swim or a cycle all count, at an intensity where you can still hold a conversation but would struggle to sing one. The resistance training is the half most men skip: two sessions a week of strength work, whether that means weights at the gym, resistance bands at home, or simple bodyweight exercises. It doesn't need to be heroic. It just needs to be regular.
Eat by the plate, and watch the carbohydrates
For diet, Dr See points to the healthy plate model, a simple way to portion every meal without counting a single calorie.
"In terms of a healthy plate model, half will be fibre and fruits, one quarter meats (less of red meats, more of fish and skinless poultry), and then one quarter carbohydrates. Very importantly, reduce the amount of carbohydrates in our diet."— Dr Jason See
In practice, vegetables and fruit fill half the plate, lean protein takes a quarter, and rice or noodles, the portion that often dominates a local plate, are kept to the remaining quarter. It is a gentler approach than any strict diet, which is exactly why it tends to last.
If you smoke, stop
There are no surprises here, and no caveats either. "For those who are smoking, do stop smoking," Dr See says simply. Of everything on this list, quitting delivers some of the largest gains for both the heart and the brain, and it is never too late to benefit. If you have tried before and it didn't stick, that is normal; most people who quit successfully needed several attempts, and your doctor can help.
Screen for the risks you can't feel
High cholesterol, high blood pressure and diabetes share an inconvenient trait: in their early years, they usually feel like nothing at all. A man can carry all three for a decade without a single symptom. That is precisely what regular health screening is for.
"Do go for your regular health screening to detect things like high cholesterol, blood pressure, as well as diabetes. And if there are these risk factors, then do take medications to reduce your blood pressure, control your cholesterol levels, and control the sugar levels."— Dr Jason See
The silent stroke risk: atrial fibrillation
Beyond the standard screening panel, Dr See highlights one risk factor that often goes completely undetected: atrial fibrillation, an irregular and often rapid heartbeat. You may have seen it shortened to AF or AFib. It is sometimes confused with a heart attack, but the two are different problems. A heart attack happens when a blocked artery cuts off blood supply to the heart muscle. Atrial fibrillation is a fault in the heart's electrical rhythm, and its danger lies in what that irregular rhythm quietly allows to form.
"One of the significant risk factors that sometimes can be silent and unknown will be that of atrial fibrillation. This is an irregular heart rhythm that results in small clots forming in the heart. And when these small clots go to the brain, they can cause a stroke."— Dr Jason See
Because atrial fibrillation can come and go, a one-off heart rhythm tracing at the clinic (an electrocardiogram, or ECG) can easily miss it. The answer is to record the heart's rhythm continuously over days rather than seconds, using a wearable heart monitor. The medical name is Holter monitoring, and if that conjures images of being tangled in wires, Dr See is quick to update the picture.
"In the past it was very cumbersome, with a lot of wires stuck to the body. But nowadays we have small little devices. They're patched onto the chest, they're water resistant, patients can shower with them. It makes things a lot easier."— Dr Jason See
The modern version is a discreet patch worn for around 7 to 14 days. It records every heartbeat while you go about your normal routine, showers included.
If atrial fibrillation is found: stronger protection than aspirin
Finding atrial fibrillation matters because it changes the treatment. The clots it produces call for proper blood-thinning medication, not the aspirin many people assume has them covered.
"If atrial fibrillation is detected, then medications that can be helpful to reduce our risk of stroke would be strong blood thinners, not the usual aspirin. Things like Warfarin, or nowadays the newer blood thinners like Xarelto and Eliquis that do not need regular blood-taking for monitoring."— Dr Jason See
The goalposts have moved, in a good way
His final point is one that long-time patients often miss: the targets themselves keep moving. What counted as well-controlled cholesterol or blood pressure ten years ago may no longer make the grade today.
"Guidelines are always evolving. The target cholesterol levels and blood pressure levels have gotten stricter over the years. And seeing someone who is up to date with these guidelines, and able to adjust your medicines to achieve the new targets, will be very important to optimise our risk and improve our heart as well as brain health."— Dr Jason See
None of this requires a dramatic overhaul of your life. Taken together, Dr See's advice amounts to a handful of unglamorous weekly habits and one honest conversation with your doctor about screening. For something that protects both your heart and your brain, that is a remarkably small ask.
Your heart-and-brain health checklist
- 150 minutes of moderate exercise a week, plus 2 resistance training sessions
- Healthy plate: half fibre and fruits, a quarter lean protein (fish, skinless poultry, less red meat), a quarter carbohydrates — and cut overall carbs
- If you smoke, make a plan to stop
- Regular screening for cholesterol, blood pressure and diabetes
- Ask your doctor about screening for atrial fibrillation with a wearable heart monitor patch, worn for 7 to 14 days
- Review your treatment targets with a doctor who is up to date with the latest guidelines, as targets have gotten stricter
The takeaway
Feeling fine isn't the same as being fine. A handful of unglamorous weekly habits, a standard screening panel, and one extra question about your heart rhythm protect both your heart and your brain — and the rhythm check is the part most men have never been offered.
Next step
Start with your GP or polyclinic for routine cardiovascular screening: blood pressure, cholesterol and blood sugar. And ask your doctor whether screening for atrial fibrillation with a wearable heart monitor is appropriate for you, especially if you have ever noticed palpitations or an irregular pulse.
Where to get help. Book a cardiology consultation or heart screening through Kinship by DA — we'll match you to the right specialist and arrange the appointment.
Urgent: Call 995 immediately for signs of stroke, such as sudden facial drooping, arm weakness or slurred speech — or for chest pain with breathlessness or cold sweat.
This article is based on an interview with Dr Jason See; quotes have been lightly edited for clarity. It is for general education only and is not a substitute for medical advice, diagnosis, or treatment. Medication decisions, including blood thinners, should only be made with your doctor.
