Heart Health is a Long-Term Game
Written by: Terese
Greetings NSTEPpers!
Did you know February is Heart Health Month? That’s right! It’s all about that thing thump-thumping in your chest.
The Heart and Stroke Foundation estimates 8 out of 10 cases of heart disease and strokes are preventable. Wow. How? Through a combination of the food we eat, the activity we partake in, and the stress we incur.
Now, there is not just one factor contributing to our heart health; it is all about the lifestyle we live. Even if we are young and healthy, it is still good to keep our hearts in the back of our minds (but not really, our heart belongs in our chest).
Here are some heart healthy tips to think about:
Physical Activity
The Canadian Society for Exercise Physiology (CSEP) recommends children get 60 minutes of physical activity each day and adults get at least 150 minutes of moderate to vigorous physical activity each week and muscle strengthening activities at least twice a week. Are your activity levels close to this? Remember, it doesn’t have to be complicated. It could even be:
- A quick walk after lunch
- A 20 minute YouTube video with a fun physical activity
- Spinning on your stationary bike while you catch up on your latest Netflix binge
- Going for a walk while your kids are at sports practice
Eating for Heart Health
At each meal, try to have foods from all three food groups. Eating more whole, fresh foods can help our body regulate blood pressure and cholesterol. Here are some examples:
- Look to consume whole grain products over white flour products. Whole grains give us more fibre, healthy fats, and vitamins, and minerals. When you are reading a nutrition label, look for words like “whole grain,” “bran,” “endosperm,” and “germ.” This means all the parts of the grain are intact.
- Lean protein sources like chicken, fish, extra lean ground meats, and plant sources like beans are all tasty protein options. We get lots of fibre and nutrients from these.
- Lots of colourful vegetables! Different vegetables have different types of nutrients. By eating a rainbow of colours, we can make sure we are getting a rainbow of vitamins and minerals. When cooking, look to use oils such as olive oil that is high in unsaturated fats which are heart healthy. Flaxseed oil is a great finishing oil too!
- When cooking, look to use oils such as olive oil that is high in unsaturated fats which are heart healthy. Flaxseed oil is a great finishing oil too!
Stress Management
In our current world, stress is inevitable. See if you can take 15 minutes each day to unwind. Put away your phone, lay down or sit in a quiet room, and just be. A quick power nap, a short meditation video, or yoga can help your mind relax. My favourite strategy is my adult colouring book! Colouring books aren’t just for kids 🙂
And remember: heart health is a long-term game. Even though it may not feel very pressing now, engaging in healthy habits will make sure you don’t miss a beat later in life!
