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Nine out of ten Canadians have at least
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one risk factor for heart disease, which is our second leading cause of
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death. But the power of prevention is in your hands says
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Registered Dietitian Daphna Steinberg. So lifestyle is the cornerstone
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for prevention and for treatment,
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as well as an adjunct to medication.
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She offers her five top tips for heart health, starting with food.
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Try and keep a healthy diet that's low in fat, low in sodium
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or salt, and high in fibre.
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So things like lots fruits and vegetables to get your fibre,
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fresh foods to avoid the salt, try to stay away from fried foods
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and processed foods as much as possible.
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Steinberg says it's critical to read your nutrition facts table and ingredients list closely.
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A few things to look for: a low sodium food contains
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200 milligrams or less per serving. Limit your total
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daily sodium intake to between 1,200 to 1,500 milligrams,
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or about half a teaspoon. For transfats, the label should read zero.
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But beware, some foods may contain
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transfat in the ingredient list without showing up on the label.
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So avoid foods containing partially hydrogenated oils and shortenings.
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Limit your total fat to no more than 30 percent
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of your total calories for the whole day, which includes healthy fats like omega-3s.
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For fibre, you need 21 grams per day,
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so reach for fruits and veggies in their solid form, as well as
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whole grain cereals and breads. Tip two would be
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to avoid smoking, absolutely. If you don't smoke,
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you don't want to start. And if you do smoke, you want to quit.
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Smoking is related to about one in five deaths from heart disease.
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It can damage blood vessels, decrease the amount of oxygen to the heart
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and boost blood pressure. Tip three: keep an active lifestyle.
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For some people, that means going to the
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gym on a regular basis. For other people, that doesn't really work for them.
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That means finding something that does. Thirty minutes of moderate activity,
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meaning your heart rate is elevated is recommended everyday.
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And that goes hand in hand with next tip: maintaining a healthy body weight.
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Steinberg says, portion control is key.
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We do know that a healthy body weight is important for reducing
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your risk of heart attack and stroke,
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and it helps to keep your blood pressure under control. When it comes to waist
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circumference, men should not exceed 102 centimeters, and women
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should not exceed 88 centimeters. And finally,
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reduce your stress! External stress can put internal stress
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like oxidative stress as way. Your body does react to things
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your brain sends out different hormones
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when you're stressed. Approaches that have been shown to work include
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meditation, exercise and healthy eating. And laughter
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doesn't hurt either. With Sunnyview, I'm Monica Matys.
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