At last some good news! The death rate from cardiovascular disease has declined more than 75 percent over the past 60 years, and last year alone this resulted in 165,000 survivors. However, even with this good news, there is still cause for concern.
According to a new report from the Heart and Stroke Foundation, not all survivors are able to make the healthy changes needed to make the best recovery possible and help avoid another event. Based on a poll of 2,000 survivors and their loved ones, survivors report success with eating healthier, quitting smoking, and reducing alcohol consumption. However, many survivors report that they struggle to maintain a healthy weight, to be physically active and to reduce stress.
Here are some tips that can help everyone – whether they are living with cardiovascular disease or not – get started on a healthier path:
Planning makes perfect.
Plan your meals each week and make a list before heading to the grocery store. Cook healthy meals in bigger batches and freeze them.
Accept all substitutes.
Use healthier fats, for example olive oil instead of butter. Use fresh or dried herbs, spices, flavored vinegars or lemon juice instead of salt to enhance flavour. In baking, cut down on the fat content by using fruit sauce and replace white flour with whole wheat.
Find what moves you.
No need to go to a gym, just do whatever you enjoy – any activity can have a positive impact. And remember, if you are pressed for time, you can work in activity in 10-minute bouts.
Mix it up.
Try new foods such as a new fruit or vegetable each time you shop, and choose a new recipe to try each week. Vary your exercise as well; yard work one day, and a bike ride after that. Play in the park with the kids or take a walk with a friend.
