The government of Canada has come out with an updated food guide to show the importance of plant-based nutrition and how much proteins and grains are appropriate per meal. There are some key points to take from this new food guide: drink more water, eat more plants and avoid processed foods. Seems so simple. To add to this exciting change, I want to introduce five heart healthy tips that follow Canada’s New Food Guide that keep your ticker ticking!
Less Oils and Fats – Try steaming veggies in stead of frying. If you like fried veggies and protein then a better option is to try using mushroom or veggie broth to fry them in (be careful not to choose one high in sodium). Cut down on all fats in general, even the ones labelled “healthy” like avocados and nuts. It’s simple, any fat can turn into plaque in your cardiovascular system, your body doesn’t care what category they come from.
Limit Sugar – Replace sugary drinks with water. Try more natural sweeteners like raw honey and maple syrup. Get your daily intake of sugar from berries and fruits. Processed sugars/trans fats are leading to obesity and diabetes. This is especially bad for your heart because obesity causes a lot of strain on the heart muscle.
Limit Sodium – Use spices and herbs instead of salt. Avoid highly processed foods. Too much sodium can lead to high blood pressure which is a risk factor for heart disease and stroke, the leading cause in death in Canada, after cancer.
Eat More Plants – You can’t deny it. All plants regardless of what type they are are good for you. The preparation; however, is what’s important. Raw plants are the best, cooked are still great, even juiced will give you some benefits. Choose a wide range of colours when picking your plants, don’t pick ones that have been preserved and processed.
Exercise Regularly – We hear this all the time. The reason 30 minutes of regular exercise a day is important for your heart is because it can help to reduce your resting heart rate. The lower the resting heart rate the longer the lifespan of your heart muscle. Appealing? I thought so.
Ashton Dougan BScN RN MN – Cardiac Nurse
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