This month is all about the heart. February is Heart Month and we celebrate the day of love on Valentine’s Day. There is no better time to talk about heart health and pour some lovin’ on your body.

I want to tell you about a special virtual fitness class called Love Your Body featuring myself from Mississauga and two other fantastic instructors from the United States. Jill from Minnesota and Sally from Connecticut are joining me for a love-inspired 75 min. class with bootcamp, barre and yoga on February 12. Give yourself and a friend or partner a #ValentinesGift that is one step to moving toward a heart healthy lifestyle. 

Getting back to Heart Month, it’s the month when we bring our attention to the importance of cardiovascular health and reducing our risk of cardiovascular disease.

Stats show that heart disease affects about 2.4 million Canadian adults. It is the second leading cause of death in Canada. 

The University of Ottawa has done research about heart failure which they call Canada’s Silent Epidemic. These stats are staggering:

• 50 per cent of patients diagnosed with heart failure will die within in five years

• 40 million people worldwide are affected by heart failure

• 600,000 people are affected by heart failure in Canada today

• 10 billion is spent annually on hospital costs associated with heart failure

• And heart failure is the No. 1 driver for unplanned hospital admission

• Annual deaths from heart failure in Canada exceed the combined total of breast, colon and prostate cancer

What is Heart Disease?

Hearing these stats scares the heck out of me. Let’s briefly understand a little about heart disease. 

Heart disease includes a number of conditions that affect the structure and functions of the heart. The Heart & Stroke Foundation categorizes most types of heart disease into four categories:

1. Coronary artery and vascular disease – Coronary artery disease happens when arteries in your heart are narrowed or blocked. It causes heart attacks and angina (chest pain). Vascular disease is problems with the blood vessels which reduces blood flow and can impact how your heart functions.

2. Heart Rhythm Disorders – where the heart beats too slowly, too fast or in an irregular beat

3. Structural Heart Disease – abnormal heart structure such as the valves, walls, muscles or blood vessels near the heart

4. Heart Failure – a most serious condition that develops after the heart becomes damaged or weakened. The two most common causes are heart attack and high blood pressure. These can’t be cured but they can be detected early.

What Can you do to Prevent Heart Disease? 

Our ultimate goal is to stay out of the hospital and live longer. Here is the secret to maintain a heart-healthy lifestyle:

1. Good Nutrition

2. Water intake

3. Weight control

4. Regular exercise

5. Break unhealthy habits

It isn’t rocket science, it doesn’t take a special diet, it just takes habit and perseverance, good choices and moderation in following these four steps.

1. Good Nutrition

Follow a healthy lifestyle with a balanced diet that includes foods from all four groups in Canada’s Food Guide: 

Include lots of vegetables and fruits – Eat a variety to lower your risk of heart disease. Try different fruits and vegetables of different colours, shapes, and taste 

Eat protein foods – Eat protein from plants more often because they offer more fibre and less saturated fat than other protein foods. Include eggs, lean meats, poultry, fish and shellfish, dairy products, nuts and seeds, beans, peas and lentils

Make water your drink of choice – Drink at least eight to ten glasses of water regularly throughout the day.

Choose whole grain foods – Include all parts of the grain rather than refined grains that have parts of the grain removed during processing. Whole grains are higher in fiber and can lower risk of heart disease. Try adding quinoa, whole grain pasta, whole oats, whole grain brown or wild rice, farro and buckwheat. Limit foods that have added sodium, sugars and saturated fat such as breads and muffins.

2. Control your Weight

Too much body fat can lead to heart disease and high blood pressure. Obesity is on the rise and many young people in their 30s and 40s are finding themselves having heart disease due in the most part to lifestyle choices. Losing weight or fat isn’t easy but the secret isn’t the magical diet of the year, but rather a balanced diet including good fat in each meal. Monounsaturated fats are some of the healthiest fats available and lower the risk of heart disease. Include these fats: olive oil, rapeseed oil, sunflower, safflower, hazelnuts, almonds, brazil nuts, cashews, peanuts, avocados, pumpkin seeds, sesame, and soybean. 

Get your body fat percentage checked by a certified trainer or doctor. Eat fewer calories than you use and lose weight slowly. 

3. Exercise Regularly

Regular exercise is good for your heart, lungs, blood vessels and muscles and will help prevent heart disease. The most common reason for not exercising is “I don’t have time.” My answer to is “people busier than you find time to exercise, you can too.”

Start simple by making small changes to your cardiovascular fitness such as adding short walks. Gradually increase exercise to three times a week for 20-30 minutes or break it up into 10-minute segments. The key is exercising regularly. 

4. Breaking Unhealthy Habits: Smoking

Finally, limit unhealthy habits. Reduce your alcohol intake and if you are a smoker, seriously consider quitting. Smoking is the most preventable cause of heart disease. The Heart and Stroke Foundation tell us that quitting smoking reduces the risk of respiratory and cardiovascular problems as soon as you stop smoking. 

Achieving heart health is an easy formula with no secret formulas. Visit the Heart and Stroke Foundation, the Government of Canada’s Canada Food guidelines for more details. 

Today is your day. Get moving!

About Kimberly Hicks-Ruttan

Hi, I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly. 

To register for Love Your Body fitness class visit: http://ow.ly/ynZz50DnnvD