Heart disease and stroke are significant health risks to both men and women. They account for approximately 36% of male deaths and 38% of female deaths in Canada.

Developing healthy lifestyle habits can have a significant positive impact on your heart’s health. Start by taking these three steps to heart healthy living.

1. Eat a healthy diet
To take good care of your heart’s health, health care professionals recommend:

• Reducing the amount of saturated fat and trans fat in your diet. When cooking and baking, choose mainly unsaturated fats (monounsaturated and polyunsaturated) found in canola oil, olive oil and soft, non hydrogenated margarine made from these oils.
• Try to get as much variety in your diet as possible. Choose plenty of whole grains and colourful fruits and vegetables more often as snacks.

2. Be active
Try to get at least 30 minutes of moderately intense physical activity almost every day to maintain good health and to reduce the risk of developing heart disease. Choose activities you enjoy, such as walking, gardening or swimming and incorporate them into your daily routine.

3. Take care of yourself
Take action to maintain a healthy weight. People who accumulate weight around their waist (“apple” shape) are at greater risk of heart disease than those who carry weight around their hips (“pear” shape). Your physician or registered dietitian can tell you what is a healthy weight and waist measurement for your body.

Manage stress. Stress can interfere with healthy habits such as exercising and eating well. Ensure that you have a range of stress-reducing activities that work for you. These might include exercising, listening to soothing music, talking to someone you trust or simply having a good laugh with a friend.

Be smoke-free. Within one year of quitting smoking, your odds of developing heart disease could be cut in half. See your doctor or Overwaitea Foods pharmacist for techniques on quitting smoking.