Heart disease is the number one killer in Canada. It is also Canada's most costly disease, putting the greatest financial burden on our national health care system. (Source: Health Canada)
In a recent study, author and professor of economics at the University of Toronto, David Foot cautioned that by 2031 the number of heart disease deaths will grow seven times as fast as Canada's population. He also stated that by 2051 hospitalizations for heart disease will increase three times as fast as the population.
As our intake of fatty, unhealthy foods increases and our motivation to exercise plummets, Canadians are being hit hard where it hurts most, the heart. Read on for some quick tips on how to ensure your heart health is up to par.
Tips to Achieving a Healthy Heart:
- Choose a variety of foods from Canada’s Food Guide: Eat a healthy diet that includes lower fat foods from each of the four food groups, emphasizing whole grain and bran-based grain products, vegetables and fruit.
- Eat more soluble fibre: Not all fibres are equal. Psyllium fibre has been shown to be particularly effective in helping lower bad cholesterol. Kellogg’s recently launched Guardian Cereal is one of few cereals in Canada that contains three grams of soluble psyllium fibre per one cup serving. Note: The recommended daily intake of fibre is between 25-30 grams for adults.
- Trim your intake of saturated and trans fat: To reduce saturated fat, choose lean meats and low fat dairy. Look for foods that list 0 grams of trans fat per serving in the Nutrition Facts table and include trans fat free on the label.
- Be active and exercise regularly: Take small steps to becoming more active and build up as you become comfortable. Try the 10,000 steps a day challenge, strap on a pedometer and challenge yourself! You may be surprised at how little walking you actually do each day.
- See your doctor, know your numbers: Your doctor will help you understand your cholesterol levels and advise you on how to make it better for your next visit.
Women's Unique Factors (Courtesy of the Heart and Stroke Foundation)
- One in three Canadian women die of heart disease and stroke eat year.
- Women 40 to 60 years old should be the most concerned as their risk increases with age.
- In a small proportion of women, oral contraceptives increase the risk of high blood pressure and blood clots. The risk is greater if you smoke and/or are over 35.
- After menopause, women’s diminishing levels of estrogen and progesterone can make her more vulnerable to heart disease and stroke.
For more helpful tips visit The Heart Truth, a site designed to raise awareness on heart-related issues surrounding women. While visiting the site, sign up for Heartbeats before March 2, 2009 to be automatically entered into the Heart of Fashion contest.
