How healthy is your heart? There are 2.4 million Canadians affected by heart disease and since it’s Heart Month, what better time to learn about the risk factors and make some changes in our lives?
A healthy heart starts with a healthy lifestyle. If you improve the health of your heart, everything else improves, too. You boost your immune system and are more likely to successfully fight infections. While you can’t change some risk factors — such as your family history or age — there are many ways you can reduce your risk of developing heart disease or improve an existing heart condition.
Nita Sharda, a registered dietitian, recommends adding heart-healthy foods to your diet.
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RUTH BONNEVILLE / WINNIPEG FREE PRESS
Nita Sharda, a registered dietitian, recommends adding heart-healthy foods to your diet.
Being physically active
The evidence is clear — daily physical activity can lower your risk of heart disease and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and Type 2 diabetes.
According to the Canadian Physical Activity Guidelines, to achieve health benefits, adults aged 18-64 years should get moving for at least 150 minutes per week. Even short bouts of exercise offer heart benefits — just 10 to 15 minutes of moving will do your body some good. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
Working out is important — and necessary — but the hours when you’re not in the gym or doing formal exercise are vital as well. Gardening, housekeeping, taking the stairs and walking the dog — whatever you do, keep moving throughout the day. All that movement adds up to better heart health.
For those who have coronary artery disease, a congenital heart condition, a valve disease or have had a heart attack or heart failure, you may qualify for the WRHA cardiac rehabilitation program, which is delivered at both the Reh-Fit Centre, 1390 Taylor Ave., and the Wellness Institute at Seven Oaks General Hospital. Gord Fogg, a clinical exercise physiologist and leader of the cardiac rehabilitation at Reh-Fit, says the program’s goal is to help increase or resume exercise following cardiac events.
“We aim to build self-efficacy and confidence around engaging in physical activity,” Fogg says. “Goals are tailored with each individual and depend on their individual preferences and priorities.”
For the first six weeks, participants meet twice weekly for supervised exercise and group discussions. The remaining 10 weeks feature more independent exercise with check-ins every two weeks.
“People often regain confidence and enjoyment of physical activities,” Fogg says. “Cardiac rehabilitation also reduces the likelihood of future heart attacks, can help to reduce hospitalizations and improve people’s quality of life.”
Get good quality sleep
If you’re one of the many people who toss and turn at night, you may already know that regular sleepless nights can hamper your productivity and quality of life. But the ramifications of poor sleep extend far beyond a cranky mood. Research shows that an ongoing sleep deficit can ultimately endanger your heart health.
Almonds are a good source of monounsaturated fats.
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RUTH BONNEVILLE / WINNIPEG FREE PRESS
Almonds are a good source of monounsaturated fats.
According to the Heart and Stroke Foundation, not getting enough sleep can increase your risk of high blood pressure, diabetes and coronary artery disease, as well as increase stress, anxiety and depression. And people who don’t get enough sleep have a higher risk of heart attack, stroke and death from cardiovascular disease.
So, do yourself a favour and start going to bed earlier. Make sleep a priority in your life. Experts recommend seven to nine hours of good quality sleep each night to stay in good health. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, which can also make it easier to sleep.
Manage stress
Keep stress at bay because too much of it may increase your blood pressure. And research suggests that the way in which you manage your stress is equally as important. Avoid unhealthy stress coping mechanisms such as smoking, alcohol use, poor food choices and inactivity. Instead, find relief in other ways such as physical activity, going for a walk, socializing, laughing, relaxation exercises and meditation.
Get regular health screenings
Both high blood pressure and high cholesterol are detrimental and can damage your heart and blood vessels. If you’re not testing for them, you may not know if you have either of them. Work with your health-care team to manage these conditions. Regular screenings can tell you what your numbers are and whether you need to take action.
A heart-healthy diet
Certain foods can help protect your heart, improve your blood pressure and cholesterol, and reduce your risk of Type 2 diabetes. A heart-healthy diet also generally means reducing saturated fats, increasing fibre intake and reducing salt. Each of these choices can have a direct impact on your heart health.
Saturated fats are typically found in animal products, such as dairy and meats. Excess intake of saturated fat has been linked to development of atherosclerosis, a disease in which plaque builds up inside and potentially clogs the arteries. Saturated fats can also increase harmful LDL cholesterol (low-density lipoproteins) found in your bloodstream.
Nita Sharda, a registered dietitian in Winnipeg, recommends you do your best to reduce saturated-fat intake or choose foods with monounsaturated and polyunsaturated fats. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados and most nuts.
There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids may help prevent and even treat heart disease and stroke, in addition to reducing blood pressure, raising HDL (which is good cholesterol) and lowering triglycerides. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel and sardines, as well as flaxseeds, walnuts and canola oil.
“I’m a huge fan of canola oil,” Sharda says. “I’m a proud Canadian and we live in Manitoba. It’s so nice that a lot of the canola is produced here.”
The Canadian Digestive Health Foundation says women need 25 grams of fibre per day, while men require 38 grams per day. Most Canadians get only about half that much. Dietary fibre can help reduce cholesterol levels, is important for digestive health, helps you feel fuller for longer and can help prevent diseases such as diabetes and heart disease.
Plant proteins — legumes, beans, lentils, seeds, tofu, nuts and oats — are especially beneficial because they’re also rich in fibre.
“Look at your bread — often many of them contain a lot of sodium,” Sharda says. “Try and purchase a sprouted-wheat product. It tends to be higher in iron, protein and fibre. Try to find a product that has three grams of fibre per slice.”
Sharda says people struggles with vegetables. She recommends trying a new veggie prepared three different ways before you decide it’s not for you.
“Let’s take kale. If you just wash it, it’s not very satisfying or tasty. But if you massage some olive oil into it, you automatically soften it and it can be more palatable,” she says. “Or try baking it and making kale chips, or throw some into a stew. That way, at least you’ve tried it a few different ways.
“If kale doesn’t suit you, try spinach. It’s not quite as bitter and tastes great in an omelette or thrown into a smoothie.”
Sharda says many of her clients are trying to move toward more plants in their diet.
“People are making a large effort to include more plant-based proteins like chickpeas, beans and lentils,” she says. “I find a big challenge around that is food skill — people just aren’t used to it. I take it for granted because, growing up Indian, we always had beans and lentils. Nowadays, I’m finding clients are expressing a desire to experiment more.”
The newest version of Canada’s Food Guide, released in January 2019, recommends Canadians consume plant-based proteins more often and reduce their intake of processed meats and saturated fats.
Sharda’s advises gradual changes when adding plant-based foods to your diet.
“Try to find ways of adapting your existing recipes to include some plant-based options, rather than doing a complete 180,” she says. “If you’re making a bolognese sauce, use your ground beef or chicken but then add in a quarter cup of lentils. Or if you’re making chili, add in an extra can of beans.”
Also, she recommends choosing ingredients and flavours you know your family will enjoy. Experiment with a meatless meal once a week, then add more days as you get used to it.
Sharda has some take-home advice if you’re trying to incorporate more heart-healthy foods into your diet.
“Think back to your meals and ask yourself, did you optimize your intake of fruits and vegetables? Often, the protein part of the meal is a priority — make fruits and vegetables a priority, too,” she says. “Start small and build on that. The power of a one per cent change is incredible.”
Twitter: @sabrinacsays
Sabrina Carnevale
Columnist
Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.
