TIPS FOR A HEALTHY HEART
It’s never too early (or late) to start thinking about your heart health, and what you can do to help prevent chronic diseases. Currently heart disease is one of the leading causes of death in Canada so what better time than now to learn a little more about what you can do to make your heart a little healthier and a lot happier!
What is Heart Disease?
Heart disease is any condition that leads to narrowing or blockage of the heart of blood vessels leading to heart attack, stroke, or chest pain (angina).
Are You at Risk?
Did you know that 90% of Canadians these days have at least one risk factor for heart disease? Risk factors include:
- Alcohol use
- Sedentary lifestyle
- High stress
- Poor nutrition
- High blood pressure
- Family History
So what can you start doing in order to prevent heart disease?
Get active! The Canadian Society for Exercise Physiology recommend adults get at least 150 minutes of moderate- to high-intensity activty per week. This includes brisk walking, riding a bike, and jogging.
Opt for healthier food choices! Make sure you are eating enough fruits and vegetables everyday. In fact, did you know adding olive oil to your diet everyday can help decrease blood pressure and bad cholesterol?
If you’re going to drink, drink in moderation! Try to avoid excessive or binge drinking as it can increase the risk of stroke. It is recommended that women drink no more than 10 drinks per week, and men 15 drinks per week.
Think about quitting smoking. After just 24 hours of stopping, your risk of a heart attack starts to decrease immediately. Imagine the long term benefits of quitting!
Set aside time for yourself to do things you enjoy or to meditate. High stress has a direct impact on your body as it can trigger chronic inflammation.
Want to learn more about specific nutritional recommendations or other ways to optimize your heart health? Meet with our naturopath, Dr. Sandy so we can assess what’s going on from both a physical and mental aspect. Looking to start exercising in a safe effective way, ask our Physiotherapist or one of our Chiropractors for tips!