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Heart Health & You
February is Heart Month, something I’m very passionate about. Heart Disease and Stroke is the number one preventable disease in Canada, with 9/10 Canadians having at least one risk factor, and 80% of premature deaths being preventable through healthy behaviors.
In order to take control of your heart health, it is important to recognize and control the risk factors associated with coronary artery disease, these being: high blood pressure, high cholesterol, diabetes, smoking, stress, excessive alcohol consumption, physical inactivity and being overweight.
You may notice that many of these risk factors are very much within your power of control. Here are some quick tips to help get you and your heart healthy and happy.
Unhealthy Diet- Portion control, prepare your own meals, make half your plate greens and vegetables, eat fewer highly processed foods, stick to words you can pronounce on labels, and drink 2-3 liters of water a day, just to name a few. Attached is a great link healthy eating habits from some of Canada’s experts in the field of nutrition.
https://www.heartandstroke.ca/get-healthy/healthy-eating/healthy-eating-basics
Physical Inactivity- aim for 150 minutes of physical activity every week, and 75 minutes of vigorous activity a week (difficult to talk). Choose an activity you enjoy doing, then schedule it in to ensure you have time for it. Involve family and friends, not only with you benefit from the social aspect, but you will have a support system to keep you going!
http://www.csep.ca/view.asp?ccid=580
Smoking- Quitting is one of the best things you can do to reduce your risk of stroke. There is lots of help available to you when you are ready.
https://www.heartandstroke.ca/heart/risk-and-prevention/lifestyle-risk-factors/smoking-and-tobacco
Stress- Identify your stressors, and find ways to manage your stress. Different coping skills include physical activity, yoga or stretch breaks, breathing and mindfulness exercises, problem solving, discussing with a close friend, and many others.
https://cmha.ca/mental-health-2/stress#.V8bhAvkrKUk
Have a question on how to improve on a risk factor? Please do not hesitate to book in with myself or Dr. Ellefsen to discuss further on how to set you up for success on your wellness journey.
Jaime Bromley
Kinesiologist-CPT, CHC