February is Heart Month in Canada, a time to raise awareness about the importance of cardiovascular health and take action to improve our heart health. At Advanced Respiratory Care Network, we're committed to providing comprehensive care for patients with respiratory and cardiovascular conditions. So, let's explore the importance of heart health, the risks of heart disease, and what we can do to improve our heart health.
The Importance of Heart Health
Heart disease is the leading cause of death worldwide, and the second leading cause of death in Canada. About 1 in 12 (2.6 million) Canadian adults aged 20 and over live with diagnosed heart disease. However, the good news is that heart disease is largely preventable. By making healthy lifestyle choices and managing risk factors, we can reduce our risk of heart disease and improve our overall health. In fact, from 2000-2001 to 2017-2018, the number of Canadian adults newly diagnosed with heart disease declined from 217,600 to 162,730. Plus, the death rate has decreased by 21%.
Risk Factors for Heart Disease
There are several risk factors for heart disease, including:
- High blood pressure: Uncontrolled high blood pressure can damage your heart and blood vessels.
- High cholesterol: High levels of low-density lipoprotein (LDL) cholesterol can lead to plaque buildup in your arteries.
- Smoking: Smoking damages your heart and blood vessels, increasing your risk of heart disease.
- Diabetes: Having diabetes can increase your risk of heart disease.
- Obesity: Being overweight or obese can increase your risk of heart disease.
- Physical inactivity: A lack of physical activity can increase your risk of heart disease.
- Unhealthy diet: A diet high in sodium, sugar, and saturated fats can increase your risk of heart disease.
Improving Heart Health
The good news is that there are many ways to improve your heart health. Here are some tips to get you started:
1. Get Moving
Regular physical activity can help lower your risk of heart disease. Aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both each week. Here are some ways to get active: Physical Activity Tips for Adults (18-64 years) - Canada.ca
2. Eat a Heart-Healthy Diet
Focus on consuming a diet rich in:
- Fruits and vegetables: Aim for at least 5 servings a day.
- Whole grains: Choose whole grains over refined grains.
- Lean protein: Include lean protein sources like poultry, fish, and legumes in your diet.
- Healthy fats: Nuts, seeds, and avocados are great sources of healthy fats.
For more information, visit this resource: Canada's Food Guide
3. Maintain a Healthy Weight
If you're overweight or obese, losing weight can help lower your risk of heart disease. Learn more about healthy weight here: Healthy Weights - Canada.ca
4. Quit Smoking
Smoking is a major risk factor for heart disease. Quitting smoking can greatly reduce your risk of heart disease. Find resources to help here: Quitting smoking: Provincial and territorial services - Canada.ca
5. Manage Stress
Chronic stress can increase your risk of heart disease. Engage in stress-reducing activities like yoga, meditation, reading, or deep breathing exercises. Find tips for coping with stress here: Mental Health - Coping With Stress - Canada.ca
6. Get Enough Sleep
Aim for 7-9 hours of sleep each night to help lower your risk of heart disease. Here is more information on getting a good night’s sleep: How to get a better night’s sleep | Heart and Stroke Foundation
7. Get Regular Check-Ups
Regular health check-ups can help identify risk factors for heart disease early on, allowing for timely interventions.
Be Heart-Healthy with Advanced Respiratory Care Network
Heart Month is a reminder that taking care of our heart health is crucial for our overall well-being. By understanding the risk factors for heart disease and making simple lifestyle changes, we can reduce our risk of heart disease and live healthier, happier lives.
Schedule a check-up with your healthcare provider, start a new exercise routine, or try a heart-healthy recipe. Every small step counts, and together, we can make a difference in the fight against heart disease. Learn more about ARC Network’s cardiology services by clicking the link below: