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Take Heart- February is Heart Health Month

Cardiovascular disease is the leading cause of death in Canada and as the population ages the incidence is expected to rise. The risk factors for heart disease are well known, some of which you can’t change such as age and genetics and some you can control such as high blood pressure, high cholesterol, obesity and smoking.

Risk Factors for heart Disease
Age (over 45 for men, over 55 for women)
Family History of early heart disease
Cigarette smoking
Abdominal Obesity
Inactivity
Stress
High blood pressure (over 140/90, or if you take medications to lower your BP)
Diabetes
Low HDL (good) cholesterol (less than 1.0mmol/L for men and less than 1.3mmol/L for women)
High LDL (lousy) cholesterol (greater than 3.4mmol/L)
High C-Reactive protein (a marker of inflammation)
Triglycerides: greater than 1.7mmol/L

Eating a healthier diet can help you maintain a healthy weight and reduce the strain on your heart, reduce your blood cholesterol levels and reduce your blood pressure.

Become Fat Wise
A diet high in fat, in particular saturated and trans fat can increase cholesterol levels which leads to fatty deposits on the artery walls. As this builds up it can slow blood flow and may lead to a heart attack or stroke. Read your food labels. Aim to include more mono and polyunsaturated fats and limit total fat to 45-75g per day for women and 65-105g per day for men. 1 Tbsp oil contains 14g fat.

Type of Fat Effect on Cholesterol Food Sources
Saturated Fats Increase LDL (bad) cholesterol Animal fat from sausages, bacon, fatty cuts of meat, butter, cheese, cream, shortening, coconut oil and palm oil
Trans Fats Increase (bad) LDL cholesterol and decrease HDL (good) cholesterol Processed foods containing partially hydrogenated fat (cookies and crackers), deep fried foods, doughnuts and hard margarine
Monounsaturated Fats Lower bad (LDL) cholesterol Olive, canola and peanut oil, non-hydrogenated margarine, almonds, pistachios, cashews, pecans, hazelnuts and avocados.
Polyunsaturated Fats Lower blood cholesterol levels (in large amounts can lower good and bad cholesterol) Sunflower, corn, safflower, canola and soybean oils, nuts and seeds
Omega 3 fats (a type of polyunsaturated fat) Lower blood cholesterol levels. Fatty fish such as salmon, trout, omega 3 eggs, walnuts, ground flaxseed

Many foods may actually help lower your blood cholesterol levels and blood pressure.

Get heart healthy, starting with your grocery list.

Foods to Buy Why
Old fashioned or steel cut oats, oatbran, All Bran Buds, barley, apples, oranges, eggplant, okra, kidney beans
These provide soluble fibre which can help lower cholesterol by forming a special gel that binds with fat and cholesterol and carries it out of the body. Increase total fibre to 25-38g/day or more.

Salmon, Halibut, trout, mackerel, Arctic char, sardines, herring, canola, olive and flax seed oils Omega 3 fats which help prevent clotting of blood and help lower triglycerides.
Almonds, walnuts, flax and pumpkin seeds The fibre and good fats can help lower cholesterol
Broccoli, kale, spinach, swiss chard Contain vitamin C, beta carotene, calcium folic acid and fibre. Also high in Magnesium and potassium to help lower blood pressure.
Sweet potatoes, winter squash, carrots Contain beta-carotene, an antioxidant which may reduce heart disease
Blueberries, blackberries, cranberries, red grapes Contain potent antioxidants which may help prevent the oxidation of cholesterol and plaque formation.
Soybeans, edemame, tofu, soymilk Contain B vitamins, isoflavones, fibre, protein and plant sterols. All of which play a role in heart health
Skim milk, low fat yogurt Contain calcium which lowers blood pressure. Vitamin D (in milk)which may help reduce the risk of sudden death from heart attack.

Heart Healthy Meals for a day

Breakfast: Steel cut oats cooked with blueberries and topped with chopped walnuts and low fat milk

Snack: apple, low fat yogurt

Lunch: Salmon sandwich on whole grain bread served with butternut squash soup

Snack: 12 almonds, 1 orange

Dinner: Chicken stir fry with leafy greens, garlic, broccoli and carrots served on brown rice, glass of milk or soymilk