Healthy Heart

February is national Heart Month, and seeing how tomorrow is also Valentine's day, it's a great time to look at the health of your own ticker and the one you love.

Did you know that cardiovascular disease is a leading cause of death in Canada and the number one cause of death for Canadian women? Astonishingly 9/10 Canadians over 20 have one or more risk factors for heart disease and stroke. Things such as high blood pressure, high cholesterol, diabetes, smoking, stress, physical inactivity, poor nutrition, misuse of alcohol and being overweight or obese all increase risk. A loved one might hold a key to your heart, but a good diet and regular physical activity  will surely be the key to a everlasting healthy heart. By choosing to modify a few lifestyle factors you can greatly reduce your risk of health problems down the road. When it comes to food specifically, there are many approaches one can take. Cut back on sodium, saturated and trans fats. Look to the nutrition facts table to find items which are lower in those above mentioned nutrients. In addition to having less of some, there are other foods where it would be wise to have more. Specifically whole grains, legumes, fish, skim milk, veggies and fruit. Be portion wise about the food you eat. Make homemade meals and foods more often, and actually Valentine's day would be a good time to start!     
 

Tomorrow try indulging your sweetheart with a heart healthy gift or date that's sure to protect and strengthen their ticker. Great ideas for edible heart healthy V-day treats are chocolate, nuts and fruit.  Here's a few reasons why. Cocoa in chocolate has antioxidants called flavonols that help lower blood pressure and relax blood vessels. Go for the darkest chocolate and one with the highest % cocoa in the ingredient list. Treats that contain nuts are also good. Look for almonds, walnuts, pecans, brazil nuts and hazelnuts. They each contain  heart healthy fiber and omega-3 fats. Fruit can also make a sweet treat. For a homemade 'hearts on a stick' idea try using small heart shaped cookie cutters to cut pieces of melon and insert them on a stick. Another fresh dessert idea is to try melting dark chocolate and drizzle over fresh strawberries, pineapple, assorted dried fruit, or perhaps the 'hearts on a stick'. Fruit and a little dark chocolate will add double the heart healthy antioxidants. Another way to say 'I love you' is a healthy romantic meal.  Make it a plan to eat in (a sure fire way to control and modify the calories, fat and sodium). For some inspiration check out www.heartandstroke.com. Ideas like sweet potato chili, riccotta pea pasta, mushroom and roasted squash soup, and chocolate cake with raspberries all sound delicious.  In addition to these are a full month's worth of heart-healthy recipes and ideas for February.  
 

March is just around this corner and it will also be national Nutrition Month.  For the month of March 'On Your Plate' will be answering questions submitted by readers and busting popular nutrition myths. To submit a question, or nutrition myth that you would like to have featured please email me at the address below. 
 

 As seen in The Telegram February 13, 2012