Top 5 ways to reduce your risk of developing heart disease

February 15, 2022 0 Comments

Nine out of every ten Canadians have at least one risk factor for cardiovascular disease. Heart disease is also the second leading cause of death in Canada. However, by making healthy lifestyle changes, you can make a significant impact on your heart health and therefore lifespan!

5 actionable items you can implement to improve heart health.

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1. Exercise. Getting at least 150 minutes of physical activity in per week is one of the best things you can do for your heart. Although aerobic exercise is often referred to when we think of exercise for heart health, strength training is also beneficial to protect the heart from disease.
2. Eat well. Adopting a whole foods, anti-inflammatory diet can also be beneficial for the heart. This includes adding in healthy fats such as avocado oil, olive oil, and omega-3 fatty acids, lean proteins, and high fibre foods. Limiting the intake of fried foods, simple carbohydrates and processed foods can make a significant impact on risk factors for cardiovascular disease.
3. Stop smoking. Smoking is a well- known risk factor for heart disease. If you currently smoke, quitting can lower the risk of heart disease. Quitting smoking is a difficult change, ask your healthcare provider for assistance in quitting.
4. Sleep. Poor sleep is linked to several factors for heart disease such as high blood pressure, diabetes and obesity. Those who sleep less than seven hours a night are more likely to report a heart attack.
5. Maintain a healthy weight. Those who carry extra weight have increased risk for heart disease as extra weight can create extra stress on the heart and blood vessels. The inflammatory action of adipose (fat) tissue can further exacerbate cardiovascular conditions.

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Although statistically many Canadian’s will suffer from heart disease in their life, you can make a substantial impact on the health of your heart through modifying your daily habits and starting to adopt a healthy lifestyle today!

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