5 Heart Disease Risk Factors You Can Control
February is Heart Month in Canada. A healthy heart starts with healthy habits, and healthy habits start with you!
Here are five everyday habits to focus on to help reduce your risk:
Healthy Diet
One of the easiest ways you can introduce healthy heart habits into your routine is with smart food choices.
- Eat the Rainbow: aim for at least one colourful fruit or vegetable daily (berries, leafy greens, beets, etc.)
- Fibre: choose whole grains or legumes to keep a fibre-rich diet, which can help lower cholesterol
- Protein: choose heart-smart options like fish, lean meats, and plant-based options
- Limit When Possible: keep sodium, added sugar, highly processed foods, and saturated or trans fats in moderation
- Quick wins: cook at home more often, shop with a plan, and eat healthier snack alternatives like yogurt and berries or hummus and veggies.
Physical Activity
Move more and sit less. Seniors should aim for 150 minutes of moderate physical activity per week if possible.
- Start small: go for 10-minute walks and build that up gradually
- Try joint-friendly options: do chair exercises, pool walking, or light resistance band training
- Make it routine: do your activity at the same time every day.
Avoid Smoking and Second-hand Smoke
If you smoke, quitting reduces one of the biggest risk factors for heart disease. Your doctor can help with support option.
- Plan: for triggers you can predict (coffee, stress, after meals)
- Swap: an “after-meal cigarette” for an “after-meal walk”
- Ask: friends and family not to smoke around you.
Reduce Alcohol or Substance Consumption
Less is generally better. If cutting back feels hard, get support from your doctor or local pharmacy.
- Set a simple target: have drink-free days or consume smaller sizes
- Swap in: non-alcohol options like sparkling water or mocktails
- Talk: to your pharmacist about possible medication interactions
Lower Stress
You can’t eliminate stress, but you can build stress-reducers.
- Protect sleep: with a consistent bedtime, a dark room, and less caffeine
- Take 5 minutes: for breathing, stretching, or a short walk, something just for you
- Stay connected: with people who bring you comfort and reach out for professional support if needed.
