Boost Your Heart Health This February (And Beyond)

Today is not only Valentine's Day, but also the halfway point through the annual Heart Health Awareness Month! What better day to talk about hearts and heart health than today?

Discussing heart health is an incredibly important topic in this day and age, especially considering heart disease is the leading cause of death worldwide. And while your heart may skip a beat when you're around your loved one, it shouldn't be happening on a regular basis in your everyday life. This is why learning about heart disease can truly do your heart some good.

There are many different types of heart disease, including:

• Coronary artery disease (CAD), caused by the narrowing or blockages of arteries that lead to the heart. It is the most common form of heart disease, and is the leading cause of heart attacks and chest pain (angina).
• Heart rhythm disorders?(arrhythmias), caused by problems in the heart's electrical controls, leading to abnormal heartbeats (either too fast, too slow, or in an irregular fashion).
• Heart failure, caused by problems in the heart's pumping and relaxing mechanisms that damage or weaken it. Heart attack and sustained high blood pressure can cause heart failure.

There are also various types of heart disease where structural problem occur in the heart that affect its functioning. And while these types may not be preventable, what's also important to know is that many types of heart disease can be prevented.

Are you interested in learning how? Keep scrolling for three health and nutrition tips that can help prevent heart disease:

1) Practice healthy lifestyle habits: There are a variety of lifestyle habits that can lower your risk of heart disease:

• Try to quit smoking - consuming tobacco products (like smoking cigarettes) has been linked to increasing your risk of heart disease in many ways.
• Get 30-60 minutes of daily exercise - while going to the gym is one way to get some physical activity in your day, it's not the only way. Walking, taking the stairs, doing housework, dancing your heart out - these are all ways to get your heart pumping, work your muscles, and reduce stress, which can all lower your heart disease risk.
• Manage any other medical conditions - if you have been diagnosed with another medical condition like high blood pressure, diabetes, and high cholesterol, make sure you take your medications as prescribed (and work on other healthy habits). When all body systems are working well, our hearts work well, too.

2) Lower your salt and saturated fat intake: Eating a diet high in salt and saturated fat can lead to spikes in blood pressure, and cause cholesterol deposits (called plaques) to build up in arteries, causing that narrowing or blockage that is signature of CAD and other heart diseases.

• Sources of salt include added table salt, processed meats, fast food, certain spice packs, certain canned and packaged foods like canned vegetables and chips, cheese, and much more. Cut back on salt by limiting these items and cooking more food at home, using herbs and spices to flavour your dishes rather than extra salt. For more tips, check out the DASH diet for lowering blood pressure.
• Sources of saturated fats include red meat (like beef, pork, lamb), poultry, butter, cheese, tropical oils (like coconut oil and palm oil), and many other foods, though typically from animal sources. Lower your intake of these foods (without completely excluding them if you don't want to) and choose plant foods more regularly.

3) Increase your intake of heart healthy nutrients: while eating a balanced diet is a great way to lower your risk of heart disease, there are some nutrients that may have a larger impact than others:

• Soluble fibre has been shown to help lower LDL ("bad") cholesterol which can lower the risk of heart disease. Find soluble fibre in whole grains (like oats), fruits and vegetables, nuts and seeds (like flax and chia), beans and other legumes.
• Omega-3 fatty acids have been shown to have protective properties for the heart, especially related to preventing cardiovascular events and arrhythmias. Sources of omega-3s include fatty fish (like salmon, trout, tuna, sardines, and more), flax and chia seeds, walnuts and soybeans.

By working on these 3 tips, you and your loved ones can lower your risk of heart disease this February and beyond! If you're looking for more personalized tips, consult your HR representative about NDC Nutrition at Work’s Heart Smart Nutrition Clinic. You'll have the chance to complete a quick, virtual assessment of your heart disease risk and get coaching from a Registered Dietitian that caters to your lifestyle! As a group activity, NDC also offers a 1-hour Heart Smart webinar where you and your colleagues can learn even more about heart healthy habits.?Contact us?for more information.

Thanks for reading!

-Justine Chriqui, RD, MScA