Heart health is a concern for many Canadians.
9 in 10 Canadians have at least one risk factor for heart disease and stroke. Luckily, almost 80% of premature heart disease can be prevented through healthy behaviours.
Here are 4 small changes you can make to your daily life to improve your heart health:
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Swap 1 food for a healthy alternative. Each day, choose one less healthy food and swap it out for a more nutritious alternative. Order salad instead of fries. Have water instead of pop. This small choice can make a big impact and set you on the path for more healthy choices in the future.
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Add 15 minutes of activity to your day. Take a walk on your lunch break or after work. Stretch. Do sit-ups or push-ups. Exercise helps reduce your risk of heart disease and stroke, as well as the risk of diabetes, cancer and dementia. Plus, exercise becomes easier the more you do it. Start with a few minutes of exercise a day and increase as your body becomes capable of more.
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Moderate your alcohol intake. Heavy drinking and binge drinking are risk factors for high blood pressure, heart disease and stroke. Fewer drinks equals fewer risks.
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Lower your stress. People who have high levels of stress or prolonged stress have higher cholesterol or blood pressure. They may be more prone to narrowing of the arteries (atherosclerosis) – a stroke risk factor. Setting boundaries at work (like set work hours) and saying no to extra tasks or situations you know will be stressful can help lower your overall stress levels and blood pressure.
Change is always challenging, but making small, daily changes is a manageable way to create healthy behaviours to benefit your heart health.