Top 5 Heart Health Tips

Transcript

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9 out of 10 Canadians have at least one
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risk factor for heart disease which is
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our second leading cause of death but
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the power of prevention is in your hands
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says registered dietician Daphna
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Steinberg
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so lifestyle is the cornerstone for
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prevention and for for treatment as well
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as an adjunct to medication she offers
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her five top tips for heart health
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starting with food try and keep a
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healthy diet that’s low in fat low in
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sodium and/or salt and high in fiber so
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things like lots of fruits and
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vegetables to get your fiber fresh foods
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to avoid the salt try and stay away from
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fried foods and processed foods as much
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as possible
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Steinberg says it’s critical to read
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your nutrition facts table and
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ingredients list closely a few things to
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look for a low-sodium food contains 200
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milligrams or less per serving limit
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your total daily sodium intake to
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between 1200 to 1500 milligrams or about
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half a teaspoon for trans fats the label
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should read zero but beware some foods
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may contain trans fat in the ingredient
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list without showing up on the label so
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avoid foods containing partially
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hydrogenated oils and shortenings limit
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your total fat to no more than 30% of
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your total calories for the whole day
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which includes healthy fats like Omega
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threes for fiber you need 21 grams per
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day so reach for fruits and veggies in
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their solid form as well as whole grain
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cereals and breads tip 2 would be to
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avoid smoking absolutely if you don’t
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smoke you don’t want to start and if you
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do smoke you want to quit smoking is
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related to about one in five deaths from
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heart disease it can damage blood
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vessels decrease the amount of oxygen to
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the heart and boost blood pressure tip 3
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keep an active lifestyle so for some
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people that means you know going to the
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gym on a regular base
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for other people that doesn’t really
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work for them that means finding
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something that does 30 minutes of
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moderate activity meaning your heart
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rate is elevated is recommended every
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day and that goes hand in hand with her
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next tip maintaining a healthy body
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weight Steinberg says portion control is
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key we do know that a healthy body
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weight is important for reducing your
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risk of heart heart attack and stroke
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and it helps to keep your blood pressure
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under control when it comes to waist
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circumference men should not exceed 102
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centimeters and women should not exceed
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88 centimeters and finally reduce your
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stress external stress can put internal
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stress like oxidative stress as well
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your body does react to things you know
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your your brain sends out different
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hormones when you’re stressed approaches
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that have been shown to work include
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meditation exercise and healthy eating
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and laughter doesn’t hurt either
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with Sunnyview I’m Monica matys