Eating a heart-healthy diet is one of the best ways to lower your risk of heart disease. heart disease and stroke. a scientific review More than 20 years of research suggests that adding pecans to your diet can help improve cholesterol levels and, in turn, heart health.

According to Reviews published by researchers An Illinois Institute of Technology study found that people who regularly ate snack-sized pecans had improved cholesterol levels, including low-density lipoproteins (LDL), the “bad cholesterol” that causes plaque buildup in the arteries (atherosclerosis). These blockages can harden and narrow the arteries, causing reduced blood flow to the heart and brain.

Researchers suggest that pecans contain compounds that help boost their antioxidant properties. Experts advise incorporating pecans into your diet as a topping for oatmeal or cottage cheese, pairing snack-sized pecans with fruit, or making your own trail mix with dark chocolate, dried fruit, and granola.

Looking for heart health tips? Keep scrolling to learn what you can do to improve your cardiovascular health.

improve grip strength

According to Harvard Health Publishinggrip strength was found to be a better predictor of death and cardiovascular disease than blood pressure.

the study They tracked the grip strength of adults in 17 countries and found that every 11 pounds reduces grip strength. was linked to “The risk of death from heart disease is 17% higher, the risk of stroke is 9% higher, and the risk of heart attack is 7% higher.”

In order to gain muscle strength, Recommended by experts Strength training 2-3 times a week. To build muscle every day, experts say something as simple as lifting a milk carton a few times before putting it back in the fridge can help.

start moving

Exercise is important for maintaining health, but according to one researcher, A recent report by the Heart and Stroke Foundation, Only about half of Canadian adults meet weekly physical activity recommendations. When it comes to children, just over half of young people, or just two in 10, meet that requirement. guidelines I would suggest the following:

• Children from 5 to 11 years old 60 minutes of moderate-to-vigorous physical activity per day

• Youth aged 12 to 17 60 minutes of moderate-to-vigorous physical activity per day

• Adults from 18 to 64 years old 150 minutes of moderate-to-vigorous aerobic exercise per week

• Elderly people over 65 years old 150 minutes of moderate-to-vigorous aerobic exercise per week

The latest data shows Canadian adults spend an average of more than nine hours per day sedentary, according to a report from the Heart and Stroke Foundation. But recommendations recommend limiting sedentary time to less than eight hours a day.

“Living a good, healthy lifestyle is very important to avoid developing risk factors,” said Dr. Guillaume Paré, professor of pathology and molecular medicine at McMaster University in Hamilton, Ontario. yahoo canada In a previous interview. Pare says adults and seniors can try to do 30 minutes of physical activity five times a week.

quit smoking

Pare, who is also director of McMaster’s Clinical Research Institute and Biobank, said quitting smoking is key to improving overall health. “This is a very strong risk factor, not just for heart disease, but for so many diseases, cancers, etc.”

Canada is currently A mission to reduce tobacco use Estimates suggest good progress is being made, with a decline to less than 5% nationally by 2035. This is largely due to the recent increase in people quitting smoking, with only 11% of Canadians reporting smoking in 2024.

It is estimated that 300,000 Canadians who smoked in 2023 will quit in 2024. Furthermore, the smoking rate in Canada is one of the lowest in the world. However, more work is needed.

Pare explained that the clinic will be treating patients who are smokers and will remind them that health care providers will do everything they can to help. But he will also teach that quitting smoking will have the biggest impact on your health.

“I have no hesitation in putting smoking at the top of my list,” said the medical biochemist, who recommended smoking as a risk factor to cut out of your life. “The most important thing is to stop smoking.”

practice a mediterranean diet

Proper nutrition can also help reduce your risk of heart disease and stroke. If you’re looking to start eating healthier, consider adding more whole grains and protein to your diet, and try eating more fruits and vegetables. According to research, Reduced intake of agricultural products Among Canadians in recent years.

Pare points out that there is a lot of information online about nutrition and diet, some of which could be considered misinformation. “My own opinion is that a good, balanced, Mediterranean-style diet is probably the healthiest.”

He also suggested avoiding refined sugar as much as possible and cutting back on ultra-processed foods from your diet. This is because products such as luncheon meat, potato chips, and soda are high in saturated fat, sugar, and salt. A report from the Heart and Stroke Foundation warned that ultra-processed foods make up about half of people’s daily diet in Canada.

Try to limit stress

In Canada, stress can have a dangerous impact on your daily life and overall health. a Recent Ipsos research It noted that 38 per cent of Canadians report experiencing stress to the point that it affects their daily life at least once. The Heart and Stroke Foundation report added that nearly one in four Canadian adults feel they are under significant or extreme stress most days.

Too much stress can also lead to depression and anxiety. It can also cause high blood pressure, with 8.2 million Canadians diagnosed with high blood pressure and that number increasing every year since 2000.

Paré admitted that these are difficult times to relax. There’s a lot going on in the world Right now. Still, he urged people to prioritize a good work-life balance and participate in activities that help them “distract themselves from everything stressful in life.”

That might include incorporating more exercise into your life, like incorporating a mindful practice like yoga or getting into the habit of going for a walk every night after dinner. Also consider that lack of sleep, which plays an important role in heart and brain health, can affect stress levels.

please consult your doctor

Overall, Pare said it’s one thing to make these lifestyle changes, but it’s important to talk to your doctor or primary care advisor about your health. If you’re concerned about your risk of heart disease or stroke (or any other disease), the next step is to talk to a professional, he suggested.

Pare also pointed out that people should know that heart disease and stroke are preventable. He also warned that people should only get their health information from trusted sources.

“There is so much misinformation out there about the risks of these diseases and how to treat and prevent them. … Don’t be fooled by the noise on the web and make the best science-based decision for your health,” he urged.

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