Heart Month <3

February is Heart Month in Canada, an opportunity to raise awareness about cardiovascular disease. Cardiovascular disease is an umbrella term used to describe any disease involving the heart or blood vessels, such as heart attacks, strokes, heart failure, and hypertension.  

In Canada 

One person dies of cardiovascular disease every 5 minutes, causing the death rate to be higher than every cancer combined. Unfortunately, cardiovascular disease is manifesting at an earlier age, with a growing number of people in their 30s, 40s, and 50s being diagnosed with it. 

Many risk factors for cardiovascular disease can’t be controlled, such as age and family history. People of Indigenous, South Asian, and African heritage are at a greater risk for CVD and women see an increased risk after menopause. 

Hope 

Fortunately, almost 80% of premature heart disease and stroke can be prevented through healthy lifestyle behaviours. Eat healthy, stay active, reduce stress, avoid smoking, and reduce or eliminate alcohol consumption.  

Heart Healthy Eating 

  • Plan your meals using Canada’s Food Guide. Eat plenty of fruits and vegetables at all meals and snacks.  

  • Choose high fibre foods, such as whole grains, beans, and lentils more often.  

  • Save butter and lard for special occasions and use heart healthy fats when cooking, such as olive oil, peanut oil, avocado oil, canola oil, sunflower oil, or soft margarines. 

  • Use fresh or dried herbs or spices instead of salt to season your food. High salt intake is associated with high blood pressure. 

At Calgary Meals on Wheels 

Calgary Meals on Wheels follows Canada’s Food Guidelines. Clients on Our Chef’s Daily Special can expect to see plenty of fruits and vegetables in their meals. The Heart and Stroke Foundation of Canada recommends less than 10% of total calories should come from saturated fat. We avoid the use of fats high in saturated fat and use lean cuts of meat. The Regular menu falls well below the recommended amount for sodium, however, client’s wanting a little extra support can ask for a Low Sodium option which reduces the sodium content even further! 

This information is provided by our Registered Dietitian and is not meant to replace advice from your medical doctor or health professional regarding your individual needs. It is intended for educational and informational purposes only. 

CMOW