According to the Canadian Heart and Stroke Foundation every seven minutes someone in Canada dies from heart disease or stroke. Heart disease and stroke are two of the three leading causes of death in Canada. Luckily, through a healthy lifestyle we are able to control or prevent many risk factors for heart disease such as physical inactivity, being overweight, high blood pressure, elevated cholesterol levels, stress, smoking, and excessive alcohol consumption. Being physically active and eating a healthy diet has a significant impact on the health of your heart and blood vessels.
A low cholesterol diet is not necessarily the key to healthy blood cholesterol levels. The truth is the types and amounts of fat we eat actually have just as much or more influence on our blood cholesterol than dietary cholesterol does. If you have elevated cholesterol levels you should limit high cholesterol foods, such as egg yolks, shrimp, and organ meats to twice a week. Not all fat is created equal so following a strict low fat diet is not the solution to a healthier heart. It is actually important to eat moderate amounts of healthy fats such as avocados, olive oil, nuts and seeds, and cold water fish.
Soluble fibre is particularly important for heart health as it helps keep cholesterol levels in check.
Be sodium (salt) savvy. Excess dietary sodium is a major risk factor for developing high blood pressure. For more information visit Health Canada’s website and check out the interactive label reading tools at www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/index-eng.php.
Simone Jennings is a registered dietitian with Interior Health.
