You may have seen or heard the phrase “heart healthy” commonly used in the media, magazines, or even when speaking with a friend or loved one. But what exactly is a heart-healthy lifestyle?
Typically, it refers to trying to reduce the risk of cardiovascular disease (CVD).
According to the latest statistics from Health Canada, there are over 2.6 million Canadians living with CVD, which is the second most common cause of death in Canada. On a positive note though, since the year 2000 there has been a decline in the number of adults diagnosed with CVD.
Several parameters can influence the risk of CVD; most notably:
- Blood pressure
- Cholesterol levels
- Blood triglycerides
Broadly speaking, lifestyle choices that can help you optimize these factors include:
- Not smoking
- Staying physically active
- Maintaining a healthy weight
- Minimizing alcohol consumption
- Eating a healthy diet
- Minimizing alcohol consumption
- Maintaining a healthy weight
- Staying physically active
When it comes to diet, fat plays a vital role in your body by supporting hormone production and enabling the absorption of the fat soluble vitamins (namely vitamins A, D, E, and K).
Generally when talking about heart health, the type of fat you consume is more important than the amount you consume. This is because different types of dietary fat affect the ratio of “good” (HDL) and “bad” (LDL) cholesterol your body produces.
Saturated fat intake has been linked to increased levels of LDL cholesterol. Therefore, it is recommended that you try to limit foods that are high in saturated fat, such as fatty cuts of meat, butter or lard, coconut oil, full-fat dairy products, and highly processed foods like cakes, hot dogs, and chips.
A good strategy for many is to opt for leaner cuts of meat (such as skinless chicken breast or pork tenderloin) instead of high saturated fat items like bacon or sausage.
To increase your intake of cardio-protective HDL cholesterol, consume more unsaturated fats (which are also referred to as monounsaturated fats and polyunsaturated fats, the last category of which includes Omega-3s). Great sources of healthy unsaturated fat include:
- Oils, such as olive or canola
- Nuts and seeds (eg. walnuts, flaxseed)
- Avocado
- Omega 3-enriched eggs
- Oily fish, such as salmon, maceral, and sardines (ideally eaten at least twice per week)
- Natural nut butter
To learn more about dietary fat and health, visit the recently written blog here.
Sodium intake can also have an impact on your blood pressure. Despite this, the average Canadian still consumes over 2700 mg of sodium per day, which is well above the recommended limit of 2300 mg (~1 tsp) per day.
If you are concerned about the amount of sodium you are consuming or have been advised by your physician to curb your sodium intake, the best place to start is by understanding where the majority of sodium is found in your diet.
Health Canada has identified the main food items that contribute to excess sodium, including:
- Bakery products
- Processed meats
- Cheese
- Soups
- Sauces
- Condiments
In recent years, sodium reduced products have become readily available to help consumers minimize salt intake.
In addition, eating plenty of veggies and fruits, removing the salt shaker from the dinner table, adding less salt during cooking, and cutting down of highly processed foods will all help keep your sodium intake within a healthy range.
Finally, a diet rich in fibre has been shown to support heart health as well as healthy digestion.
It is relatively straight forward to increase your fibre intake by making a few simple swaps, such as opting for whole grain varieties of your staple carbohydrates like bread, pasta, rice, and breakfast cereal.
It’s likely not a surprise to you that vegetables and fruits of all kinds are an excellent source of fibre, not to mention all of the other nutrient they contain that add to a healthy lifestyle!
Specific foods that are incredibly high in fibre and can really support your intake include nuts, seeds, whole grains, beans, pulses, and lentils.
If you follow these tips regarding making informed dietary fat choices, reducing sodium, and boosting fibre, you’ll likely find that heart-healthy eating is something you can do and enjoy.
