Cardiovascular problems account for the death of more Canadians than any other disease. In 1999, 35 percent of all male deaths were due to heart disease, diseases of the blood vessels and stroke. For women, the toll is even higher: in the same year, 37 percent of all female deaths in Canada were caused by cardiovascular disease. In spite of these grim statistics, there are many things you can do now to reduce your lifetime risk.
The Importance of Active Living
Physical inactivity has been established as a major risk factor in the development of coronary artery disease. Being sedentary also contributes to other risk factors, such as obesity, high blood pressure, and a low level of HDL (good cholesterol). Even modest levels of physical activity are beneficial for the heart. The Heart and Stroke Foundation of Canada prefers the term “active living” over “exercise.” This is because anyone can learn to fit more activity into their lifestyle. Here are some ways to live more actively:
- Walk for pleasure, perhaps to and from the corner store, or to mail a letter. If it’s raining, walk around the local mall or shopping centre. Walking a dog provides many hours of exercise over the long-term.
- If the weather is pleasant, go outside and garden or sweep up leaves. Invite a friend for a walk with you.
- Whenever possible, park the car a block or more away from your destination and walk the extra distance. Climb the stairs instead of catching the elevator.*
- Make sure your leisure activities include something physical like dancing, golf, racquetball or lawn bowling.
* If you are over 45, have a heart condition or are short of breath, have diabetes or smoke, please check with your doctor before increasing your level of physical activity.
Plan Healthy Meals
Eating to reduce your risk of cardiovascular disease means careful meal planning. In general, you should:
- Eat between five and nine servings of unsweetened fruit and vegetables every day.
- Consume low-fat foods and make sure the fats you use in cooking are of the heart-healthy variety like olive oil, canola oil and flax oil.
- Choose lean cuts of meat, poultry, fish or tofu. Broil, bake, steam, poach or boil rather than fry them.
- Add more legumes to your diet. These include peas, beans, nuts and soy products.
Manage Your Stress
Ongoing stress is a major contributor to heart disease. Learning how to manage stress properly can help you cut your risk. Here are some ways to reduce stress:
- Take a stress management course. Learn to pinpoint your stressors and how best to address them.
- Take a stretch break. Stretching helps you to relax. A brisk walk around the block will have the same effect.
- Learn to communicate. Unresolved conflict, particularly at home and in the workplace, can be a major stressor. Communicating your concerns will help you solve issues that stress you. Seek professional guidance if necessary.
Stop Smoking
Smokers are two to three times more likely to have a heart attack than non-smokers. Plan to quit smoking now.
Take ASA
By reducing the tendency of blood to clot, ASA (acetylsalicylic acid) allows blood to flow more freely through the arteries. This reduces the chance of the arteries becoming blocked and causing a heart attack or stroke. Since ASA therapy is not for everyone, you should check with your doctor beforehand.
Asaphen® EC daily low-dose (81 mg) ASA tablets are enteric-coated and easy on the stomach.
Asaphen® EC is a delayed-release formula with no artificial colours. This product is available in the pharmacy department of your local London Drugs.