Let’s Talk Heart Health

We often take our health for granted, until we have a scare.

That’s why, when a family member was diagnosed with high cholesterol a few years ago, I was shocked. They were under the age of 40, not overweight, walked a fair bit and played recreational sports twice a week. It didn’t make sense to me.

Then I started doing a bit of research and found out that around 40% of Canadians have high cholesterol (i.e. high LDL – “bad” – cholesterol levels)1 – much higher than I would have guessed. And, while some of it is genetic, much of it can often be controlled with diet and lifestyle changes. We may think we’re healthy, but some of the choices we make aren’t necessarily good for us.

So, how can you help reduce bad cholesterol (or keep your cholesterol in check)?  

Here are a few tips:

• Increase your intake of heart-healthy foods like Omega-3 rich fish, nuts, berries and greens.2
• Check out some good dietary suggestions here. 

• Exercise regularly for at least 20 minutes and get your heart rate up (that means sweat!). 3
• Running isn’t my thing, so I focus on walking fast for a few kilometers 3-4 times each week and ditch the car whenever possible. Tip: use a pedometer to monitor the number of steps you take; adults with no health complications should aim for 10,000 per day. 4

• Decrease sugar consumption 5
• I’m a huge dessert fan, so I’m trying to find healthier alternatives to my favourite sweets. One site I love: Chocolate-Covered Katie

• Add soy to your diet 6
• My family isn’t big on tofu, so other good options include organic edamame (I sauté as a side dish), or soy milk, which is also suitable for lactose-free diets. I like incorporating it into meals (click here for some good soy milk recipes) and my Mom – who has been drinking soy milk for years – recommends So Good chocolate.
  

• Eat more soluble fiber 7
• An easy way to get more is by eating oatmeal and other whole grains. Luckily, there are lots of 100% whole grain options at the grocery store.

What are your favourite ways to stay heart healthy? I’d love for you to share your best kid-friendly recipes, active-living tips and more in the comments below!

Sources:
1 http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483991/k.34A8/Statistics.htm#bloodcholesterol
 
2 http://health.clevelandclinic.org/2015/01/15-heart-healthy-foods-to-work-into-your-diet/
3 http://www.livestrong.com/article/437479-which-exercise-is-best-to-reduce-cholesterol/
4 http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJtE&b=4832209&ct=11178113
5 http://www.theglobeandmail.com/life/health-and-fitness/health/lower-your-cholesterol-now-to-prevent-heart-disease/article22861442/
6 http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/soy-protein-cholesterol-eng.php 
7 http://cholesterol.about.com/od/cholesterolnutrition101/a/fiber2.htm