9 steps to a healthy heart

Follow easy steps that can decrease your risk for heart disease and stroke.

Updated:: 2009-10-19 01:03

Published:: 2003-08-01 00:00

By: Chris Atack

Reduce your risk of heart disease and stroke

With 90 per cent of cardiovascular disease deaths, being due to either stroke or heart disease, Canada's Heart and Stroke Foundation calls it the number 1 killer in Canada. In 1998, cardiovascular disease claimed 79,000 lives, versus an estimated 65,000 from cancer in 2000.

Can you beat these deadly diseases? You bet! Dr. Beth Abramson, cardiologist and spokesperson for the Heart and Stroke Foundation, recommends these nine steps to reduce your risk of heart problems and stroke:

1. Don't smoke
If you do, for crying out loud, quit. Now. "Smoking is the single most preventable cause of death among Canadians," says Dr. Abramson. "Think of it this way: Smoking a pack a day is as bad for your health as gaining 65 pounds all at once."

2. Know your risk
If you have a close family member (a parent, brother or sister) with heart disease, you're at higher risk for coronary artery disease. Chronic diseases like diabetes also put you at higher risk, as does aging. If you're in a high-risk category, that's your cue to adopt a heart-healthy lifestyle.

3. Control your numbers
Check your blood pressure every year, and your cholesterol, too, if you're at high risk or over 50. If blood pressure or cholesterol ratings are high, get them under control. Diet, exercise and, if necessary, medication, should do the trick. "Talk to your doctor and be sure you understand what normal blood pressure and cholesterol are for you," Dr. Abramson urges. "Know the numbers, write them down, and take control."

4. Exercise regularly
Your heart needs at least 20 minutes of exercise, three times a week. The type of exercise doesn't matter so much as the intensity. "You don't have to put on your spandex outfit and head to the gym," says Dr. Abramson. "You can power walk, jog, garden or whatever. But at the end of your routine, you should be short of breath and sweating."

5. Watch your waistline
If you're too big around the tummy, you're probably at increased risk for heart disease. Women's waists should measure 90 centimeters or less, and men's midriffs should be no more than 100 centimeters. "Your waist reflects your heart disease risk," explains Dr. Abramson. "Weight is important but not all weight is equal. If you're all muscle, weight may not be a problem."

6. Eat sensibly
Most people know the basics already. Cut out fried and fatty foods, eat leaner meat in smaller portions, and more fruit and vegetables. If in doubt, check out the diet section on the Heart and Stroke Foundation's Web site.

7. Take time to take care of yourself
"Women especially tend to neglect themselves, because they see themselves as caregivers," says Dr. Abramson. "If you don't take time to care for yourself, one day you won't be able to care for others."

8. Learn to handle stress in a healthy way
"Stress isn't necessarily bad for the heart," says Dr. Abramson. "It's how you cope with stress. If you smoke under stress, that's bad. If you're a little stressed but leading a healthy life, you're probably alright. The trick is learning to cope in a healthy manner.

9. Start today
Young or old, adopting a heart-smart lifestyle now makes sense. "It's never too early to start taking good care of your heart," says Dr. Abramson. "And, it's never too late."

Print
E-mail