9 out of 10 Canadians have at
least one risk factor for heart disease which is our second leading cause of
death but the power of prevention is in your hands says registered dietician
Daphna Steinberg.
So, lifestyle is the cornerstone
for prevention and for for treatment as well as an adjunct to medication she
offers her five top tips for heart health starting with food try and keep a healthy
diet that's low in fat low in sodium and/or salt and high in fiber. So, things
like lots of fruits and vegetables to get your fiber fresh foods to avoid the
salt try and stay away from fried foods and processed foods as much as possible.
Steinberg says it's critical to
read your nutrition facts table and ingredients list closely a few things to look
for a low-sodium food contains 200 milligrams or less per serving limit your
total daily sodium intake to between 1200 to 1500 milligrams or about half a
teaspoon for trans fats the label should read zero but beware some foods may
contain trans fat in the ingredient list without showing up on the label.
so, avoid foods containing partially hydrogenated
oils and shortenings limit your total fat to no more than 30% of your total
calories for the whole day which includes healthy fats like Omega threes for
fiber you need 21 grams per day so reach for fruits and veggies in their solid
form as well as whole grain cereals and breads tip 2 would be to avoid smoking
absolutely.
if you don't smoke you don't want
to start and if you do smoke you want to quit smoking is related to about one
in five deaths from heart disease it can damage blood vessels decrease the
amount of oxygen to the heart and boost blood pressure tip 3 keep an active
lifestyle so for some people that means you know going to the gym on a regular
base for other people that doesn't really work for them, that means finding something
that does 30 minutes of moderate activity meaning your heart rate is elevated
is recommended every day and that goes hand in hand with her next tip
maintaining a healthy body.
weight Steinberg says portion
control is key we do know that a healthy body weight is important for reducing
your risk of heart heart attack and stroke and it helps to keep your blood
pressure under control when it comes to waist circumference men should not
exceed 102 centimeters and women should not exceed 88 centimeters and finally
reduce your stress external stress can put internal stress like oxidative stress as
well.
your body does react to things you know your your brain sends out
different hormones when you're stressed approaches. That, have been shown to work include meditation exercise and healthy
eating and laughter doesn't hurt either with Sunny view I'm Monica matys.
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