Keeping your heart healthy and strong is important for maintaining your overall well-being, especially as you get older. Here are some ways to take care of your heart and prevent cardiovascular diseases:
• Eat a balanced diet that is low in saturated fat, salt, and sugar, and high in fibre, fruits, and vegetables. Choose lean sources of protein, such as fish, poultry, or legumes, and limit your intake of red meat and processed foods. Include healthy fats, such as nuts, seeds, avocados, and olive oil, which can lower your cholesterol and blood pressure levels.
• Stay physically active and aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. You can also add some strength training and flexibility exercises to your routine, such as yoga, pilates, or resistance bands. Physical activity can help you maintain a healthy weight, improve your circulation, and strengthen your heart muscles.
• Quit smoking and avoid exposure to secondhand smoke, which can damage your arteries and increase your risk of heart attack and stroke. Smoking can also reduce the amount of oxygen that reaches your heart and other organs, making them work harder. If you need help to quit smoking, talk to your health care provider or call the Canadian Cancer Society’s Smokers’ Helpline at 1-877-513-5333.
• Check your blood pressure and cholesterol levels regularly and follow your doctor’s advice on how to keep them within a healthy range. High blood pressure and cholesterol can cause plaque buildup in your arteries, which can narrow them and reduce blood flow to your heart. This can lead to angina, heart attack, or stroke. You may need to take medication or make lifestyle changes to lower your blood pressure and cholesterol, depending on your risk factors and medical history.
By following these tips, you can protect your heart and enjoy a longer and happier life. Remember that it is never too late to start taking care of your heart, and every small change can make a big difference. For more information and resources on heart health, visit the Heart and Stroke Foundation of Canada website at www.heartandstroke.ca.
