In Canada, 1 in 12 adults — a total of 2.4 million people — live with a diagnosis of heart disease. If your goal is to live a healthy lifestyle and ward off heart disease, you’ve come to the right place! There is significant evidence that diet and lifestyle factors can reduce your risk of heart disease. Read on for our 9 things you can do to prevent heart disease.
1. Stay Active
Being physically active is good for both mind and body. According to the Heart and Stroke Foundation, people who are not active have double the risk of heart disease and stroke, along with other diseases. Staying active can significantly reduce your chances of having high blood pressure, cholesterol, diabetes, and heart disease. Aim for 20-30 minutes of daily light aerobic or low impact activities like walking, swimming, and yard work.
2. Reduce Stress
Chronic stress can have long-term, negative effects on your health. When you are stressed, your body releases hormones that can lead to high blood pressure and inflammation when you’re exposed to them for a prolonged period of time. Do your best to find calm and reduce your stress with activities like talk therapy and yoga.
3. Eat Well
Food is medicine. Opting for a diet of mostly clean and unprocessed foods, with lots of variation, will significantly reduce your risk of a heart attack. According to Heart.org, it’s advised to eat lots of:
- Whole grains
- Low-fat dairy products
- Poultry and fish
- Nuts and legumes
- Healthy oils
- Saturated and trans fats
- Red meat (if you do eat red meat, look for lean varieties)
4. Take Supplements
Supplements can help your body get nutrients that it might not be receiving through food.
A daily multivitamin, that’s appropriate for your age and demographic is recommended. Aged Garlic also has many health benefits and is backed by science and research to help promote heart health, reduce blood pressure, cholesterol, and increase immunity. By enhancing circulation, and helping to reduce several cardiovascular risk factors, Kyolic’s Aged Garlic Extract is a great addition to a healthy lifestyle.
5. Get Regular Checkups
Seeing your MD for regular annual checkups and blood work will help you, and your doctor, keep tabs on your health and well-being. For a well-rounded, preventative, and holistic approach to preventing heart disease, incorporate a naturopathic doctor into your regular care as well.
6. Limit Alcohol
It’s likely no surprise that heavy drinking is not good for your health. To stay within a healthy limit, drink no more than 2 alcoholic beverages per day.
7. Avoid Smoking
Tobacco use is a leading risk of premature death in Canada. Smoking creates plaque buildup in your arteries, can increase your chances of blood clots, and puts a strain on your heart. If you need help to quit smoking, you can find some help here.
8. Get Enough Sleep
In today’s busy and stressful world, sleep is often impacted. Adults who sleep less than 7 hours per night are at a much higher risk of developing many health problems, including heart disease, depression, and stroke. Try meditation, reducing your screen time later in the day, and speaking to your doctor if you’re having trouble getting a good night’s sleep.
9. Watch Your Weight
Obesity is the leading cause of Type 2 diabetes and heart disease in Canada. Maintaining a healthy weight BMI will help to increase your lifespan and reduce your risk of these diseases. Consider speaking with your doctor, a naturopath, or a dietician to help you manage your weight.
It’s never too early — or late — to start thinking about your heart health and adopting a healthier lifestyle. If you have questions about Kyolic’s range of heart-healthy products, or are interested in purchasing them, please visit one of our retailers nearest you.