How to Improve Your Heart Health in Three Simple Steps

February is Heart Month! Heart health is near and dear to me, as I have seen the effects of heart attack and stroke first-hand, both in my personal life and in my client interactions. There are many ways to help your heart age well. In this article, I will review how to improve your heart health in three simple steps.

1. Swap Saturated Fats for Unsaturated Fats

Alberta Health Services⁽¹⁾ describes saturated fats as fats that can increase your level of bad cholesterol, which can create a sticky plaque that can eventually block your blood vessels. Having blocked blood vessels increases your risk of heart attack and stroke. Saturated fats include lard, the fat from animal proteins, such as beef, pork, chicken, and high-fat dairy products.

Unsaturated fats include monounsaturated and polyunsaturated fats, like Omega 3 fats. Eating these fats in modest amounts can lower your risk for heart disease, particularly when they replace saturated fat. Omega-3 fats can reduce your risk for heart disease by keeping blood vessels from becoming stiff, reducing blood pressure, and preventing blood clots.

Foods with unsaturated fats include:

• Oils such as olive, canola, safflower and sunflower, and margarines made from these oils
• Nuts and seeds such as almonds, pecans, walnuts, and sunflower seeds
• Avocados
• Fatty fish like salmon, herring, trout, and sardines

2. Lower Sodium Intake

According to the Heart and Stroke Foundation⁽²⁾, roughly one-third of people are sensitive to the sodium component of salt. This means that eating foods with too much salt can increase the amount of blood in the arteries, raise blood pressure, and increase the risk of heart disease. The average Canadian is eating beyond the recommended sodium intake, which is currently set at a daily adequate intake of 1200 mg for those over the age of 30, and a daily tolerable upper intake limit of 2300 mg, according to Health Canada⁽³⁾. These numbers are set to reduce the risk of the development of chronic diseases, such as heart disease.

When you start reducing your sodium intake, you will notice that foods may not taste the same as you are used to. This will fade over time, as your palette adjusts to different flavours. You may even notice new flavours you hadn't before!

Here are some flavour enhancers to try when you are reducing your sodium intake:

If you like these flavours:	Try these salt alternatives:
Hot	Cayenne Pepper Chili (fresh, oil) Ginger Hot Mustard Red Pepper Flakes Peppercorns Wasabi
Sour	Lemon/Lime Vinegar (Balsamic, Cider, Rice, White, Wine)
Sweet	Cranberry Sauce Fresh Fruit/Juice Honey/Molasses
Other Herbs to Try	Cilantro Cumin Cloves Garam Masala Dill Garlic Onion Paprika

3. Take Small Steps to Increase Your Physical Activity

There are endless benefits to adding physical activity to your lifestyle. Some include: lowering your risk of heart disease and stroke as well as high blood pressure, type 2 diabetes, osteoporosis, and obesity, reducing stress levels, increasing energy levels, and improving sleep.

How much physical activity do I need to improve my heart health? The Heart and Stroke Foundation⁽⁴⁾ recommends adults get at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. This can be done in small bouts throughout your week, whether it be brisk walks in the evening or during your lunch break, playing with your kids, or taking an aerobics class. Choose from a variety of activities that engage your endurance (such as walking), your flexibility (such as yoga), and your strength (such as carrying groceries or weight training).

***Always consult your doctor before starting any new exercise regimes***

Where can I get more support with nutrition for healthy aging?

If you would like more information on ways to improve your heart health through nutrition, I am happy to help! I offer in person and virtual nutrition counselling support for healthy aging, metabolic conditions, and neurological conditions.

Read more about my services here: Virtual and In-Person Nutrition Counselling.

If you would like to book your free 15 minute discovery call with me, you can do so here.

Book Your Free 15 Minute Discovery Call

And remember to check with your insurance provider to see if you are covered for Registered Dietitian Services through your plan or health spending account. Dietitian services are also tax deductible!

References

1. Alberta Health Services. (n.d.). The lowdown on fats. Alberta Health Services. Retrieved January 30, 2023, from https://www.albertahealthservices.ca/nutrition/Page8923.aspx
2. Heart and Stroke Foundation of Canada. (n.d.). Reduce salt. Heart and Stroke Foundation of Canada. Retrieved January 30, 2023, from https://www.heartandstroke.ca/healthy-living/healthy-eating/reduce-salt
3. Health Canada (n.d.). Dietary Reference Intakes - Minerals. Canada.ca. Retrieved February 1, 2023, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements-dietary-reference-intakes-tables-2005.html
4. Heart and Stroke Foundation of Canada. (n.d.). Stay active. Heart and Stroke Foundation of Canada. Retrieved January 30, 2023, from https://www.heartandstroke.ca/healthy-living/stay-active/how-much-physical-activity-do-you-need