Chances are someone you know has been affected by heart disease. In fact, cardiovascular disease (CVD), which includes heart disease, high blood pressure, and stroke, is the leading cause of death in Canada. In the 2003 Canadian Community Health Survey, five million Canadians said they had CVD.

For both men and women, CVD is something to be concerned about. Contrary to popular belief, women are equally at risk for developing heart disease as men. However, women are less likely to suspect heart problems when experiencing symptoms and are less likely to seek out early treatment.

Over 75% of adults in Ontario have at least one risk factor for heart disease. Health care costs associated with CVD have been estimated at $5.5 billion annually, in Ontario. These numbers will certainly increase if we don’t personally commit to doing something about it.

ASSESSING YOUR RISK
There are several risk factors that contribute to CVD. Some of these you cannot control (non-modifiable) and others you can (modifiable).

You can determine your risk for CVD by looking at which risk factors you have with your health care professional. Compare your cholesterol values, blood pressure, and body mass index (BMI) to the target levels established by the Canadian Cardiovascular Society (refer to heart chart). If you are not at the target, there are things you can do to start moving towards it. If your blood test results are too high, your physician may prescribe medications along with lifestyle changes.

HOW TO LOWER YOUR RISK

QUIT SMOKING - If you currently smoke, quitting is the most important health change that you can make to reduce your risk of CVD. The first step in quitting is deciding that you want to quit. Visit wtw.kickbutts.ca to help you learn how to successfully stop smoking.

BE PHYSICALLY ACTIVE - Research shows that regular physical activity can significantly reduce your risk of CVD. It’s important to participate in at least 30-60 minutes of physical activity daily. You can do this by adding small amounts of physical activity into your day – in as little as 10-minute blocks. If you are unsure how to get started, choose something simple, such as taking the stairs, or parking further away from your destination, and walking. Once you establish a regular physical activity routine, begin to add other activities that you enjoy and are convenient. Make it a daily activity with family and friends and you will all benefit.

FOLLOW CANADA’S FOOD GUIDE TO REACH AND KEEP A HEALTHY

BODY WEIGHT - What you choose to eat can impact your cholesterol, blood pressure, body weight, and overall risk for CVD. Even a 10% reduction in your body weight can lower your risk for heart disease. To achieve this, follow Canada’s Food Guide and be physically active most days. Eat plenty of vegetables and fruit, whole grains, low fat milk and milk alternatives, lean meats, legumes, and fish. Limit your intake of saturated fats found in products such as cheese, meat, and butter. Replace these fats with a small amount of unsaturated fats found in vegetable oils, nuts, seeds, and fish. Choose foods low in sodium and do not add salt to food when cooking or at the table.

CHOLESTEROL AND BLOOD PRESSURE - Cholesterol and blood pressure are affected by many factors including genetics, age, body weight, diet, physical activity, stress, and smoking. Following the recommendations for healthy eating, physical activity, and reaching and keeping healthy body weight will help to keep these values in a normal range and reduce your risk for heart disease. In some cases your doctor may prescribe medications to help bring your cholesterol and blood pressure into a healthy range.

The key is to know and understand your level of risk and to commit to doing something about it.

KEY REFERENCES:

Ontario Ministry of Health and Long-Term Care-Public Information-Health Promotion. (n.d.) Heart health. Retrieved April 4, 2007, from http://www.health.gov.on.ca/english/public/pub/hprom /hearthealth.html

Naylor, CD & Slaughter PM (eds). (1999) Cardiovascular Health and Services in Ontario: an ICES atlas. Toronto, ON: Institute for Clinical Evaluative Sciences.

McPherson R et al. (2006). Canadian Cardiovascular Society position statement- Recommendations for the diagnosis and treatment of dyslipidemia and prevention of cardiovascular disease. Canadian Journal of Cardiology, 22(11), 913-27.