World Heart Day
Improving our health can be a simple choice to make
For North Americans, cardiovascular disease remains the leading cause of death among both men and women. For all intents and purposes, we are breaking our own hearts.
In honour of World Heart Day, we wanted to remind you of all the things you can do to take care of your cardiovascular health.
Improving our health can be a simple choice to make, although a difficult one to actually follow through on. For you, it may mean eating healthier and greener, avoiding consuming alcohol to excess, exercising consistently, or quitting that nasty smoking habit. There are so many little things that have an impact on our health, and which prevent us from feeling great everyday.
Cooking: You’ve heard the saying “you are what you eat”. What we put in our body is what we give it has to convert to fuel for us throughout the day. Cooking for your heart means cutting out processed foods when possible, avoiding fast food restaurants and frozen foods, and limiting your sodium intake. That last one is very important, as you’d probably be surprised how much salt is in our diet.
Leafy greens should be your best friend. Broccoli, kale, spinach are all brilliant for your health. Try incorporating kale and spinach into your daily smoothies, and mixing shredded broccoli into your omelettes! Your heart will love you for it.
Some notable foods to incorporate into your diet include:
- Fatty Fish & Fish Oil
- Dark Chocolate
- Olive Oil
- Green Tea
Exercise: We’re not moving enough. We are sitting more predominantly than ever before, and it is harming our health. It is recommended we engage in at least 30 minutes of cardio a day. This means getting our heart rates up and moving our bodies, whether that means playing sports, biking, using the treadmill, doing yoga, or something else.
It’s also important to try to move frequently throughout the day, including taking the stairs, parking further away from your office, and making regular active choices.
Smoking: Do you smoke? Any amount of smoking, from occasional to heavy use, causes damage to the heart and blood vessels. Remember: Cigarette smoking causes is the leading cause of premature death in Canada.