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Show your heart some love this Valentine’s Day

Wednesday, Feb. 14, 2018
 

Valentine’s Day, a holiday to celebrate love and affection. Everywhere around us we see heart-shaped candies, chocolates, plush toys and paper cut-outs. Many enjoy the pleasures of this holiday but let’s not forget about the heart that keeps you alive. Your heart is at the center of your circulatory system and is responsible for pumping blood to all areas of your body. Sure a heart can suffer from love, but it can also be affected by a number of health problems.

According to the Canadian Heart & Stroke foundation, “Nine in ten Canadians have at least one risk factor for heart disease and stroke. Almost 80% of premature heart disease and stroke can be prevented through healthy behaviours.” Adopting appropriate preventive measures is within your reach. 

  • Schedule a heart check-up - Heart disease remains the number one killer nationwide. Adults over 50, especially those with a family history of heart disease, should considering having a full cardiovascular assessment to help prevent heart disease or catch symptoms early. You have probably heard of the stress test but there are new tests doctors can perform, such as advanced imaging and blood tests that give a much more accurate assessment of heart attack risk. 
  • Control cholesterol - Maintaining a healthy weight, exercising, avoiding saturated fats and living smoke free will help lower your LDL or low-density lipoprotein. LDL or “bad” cholesterol contributes to the formation of plaque buildup in the arteries and increases your risk for heart attack or stroke. Cholesterol isn’t all bad. HDL short for high-density lipoprotein, cruises through the bloodstream removing harmful bad cholesterol from where it doesn’t belong. HDL reduces the risk for heart disease but low levels increase the risk. 
  • Reduce stress - Determine what is causing your stress. If possible, eliminate or avoid it. If not, learn a coping skill that works for you. Here are some ideas: spend quality time with friends or family, develop your hobbies and personal interests, try mediation, deep breathing exercises, yoga or make time for yourself – don’t forget about YOU in the process of trying to meet everyone else’s needs. 

Group doing aerobic exercise

  • Aerobic exercise - To maximize the benefits of any aerobic exercise, aim to be reach between 50 and 85% of your maximum heart rate. You can calculate this measure by subtracting your age from 220. Your goal is to be in the “talk zone” meaning you can carry on a conversation while exercising without being too out of breath. Aerobic exercise includes: swimming, walking, biking, Zumba, climbing the stairs, pushing the lawn mower etc., and can help lower cholesterol while strengthening the heart and lungs. 
  • Portion control- Eat a well-balanced diet with plenty of vegetables, fruit, whole grains and lean meat. Too much sugar, salt and fat will have you feeling tired and sluggish. How much you eat is just as important as what you eat. Fruits and vegetables are low-calorie and nutrient-rich so strive for a larger portion of these foods while keeping high calorie, high sodium foods such as refined, processed or fast foods to a small portion.

However you choose to celebrate Valentine’s Day, enjoy it! But remember to show your heart some love all year long to keep it healthy. 

Sources:
Canadian Heart and Stroke Foundation. Heart Risk and Prevention. http://www.heartandstroke.ca/heart/risk-and-prevention

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