10 secrets of heart-healthy eating

Try these dietitian-approved tips and recipes to help reduce your risk

When it comes to preventing heart disease and stroke, small changes can bring big results. Get started today on better heart and brain health.

Did you know? Up to 80% of premature heart disease and stroke can be prevented through lifestyle habits such as following a healthy eating plan.

Prep for the munchies. Take 15 minutes to wash and cut raw fruit and veggies. Keep them at the front of your fridge for a quick and easy snack. 1

Embrace colours. Eat a dark green and an orange vegetable today. They’re full of antioxidants, which can help slow or prevent plaque buildup in your arteries.

Heart-healthy recipe: Carrot squash soup (see p. 4) 2

Go with whole grains. Try replacing at least half of your white rice or pasta with brown or wild rice, bulgur or quinoa. Whole grains are higher in fibre and lower in fat, and they deliver a host of other nutrients.

Heart-healthy recipe: Vegetable confetti quinoa (see p. 5) 3

Eat more plants. Include beans, lentils or tofu in one of your meals today. They’re packed with protein, but without the saturated fats found in meat. Plus, the fibre in beans can help lower cholesterol. 4

Say no to sugar. Instead of reaching for a donut or cookie, snack on a handful of unsalted nuts. Too much sugar can increase your risk of heart disease, stroke and diabetes. 5

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Shake your salt habit. Instead of reaching for the salt, spice things up with fresh or dried herbs. Try dill with fish, paprika with chicken or ginger with beef. Reducing salt intake helps keep your blood pressure under control.

Salmon it up tonight. Try the quick recipe below or go even simpler by roasting it with lemon and dill or honey mustard. Salmon packs protein and heart-protecting omega-3 fatty acids.

Heart-healthy recipe: Rustic salmon and tomato pasta (see p. 6)

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Buy healthier cereal. When you buy cereal, look for whole grains and choose one with less than 6 grams of sugar and more than 4 grams of fibre per 1 cup (30 gram) serving.

Get a boost from citrus. Eat an orange today for a boost of vitamin C and fibre. Citrus fruits contain soluble fibre, which can help lower blood cholesterol and control blood sugar.

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Choose water. Drink enough fluids to stay alert and focused, but stick to water. Pass on the sugar-laden beverages, including juice. 10

Visit heartandstroke.ca/healthyeating to learn more about a healthy, balanced approach to eating that will help you reduce cholesterol, blood pressure and blood sugar — all factors that put you at risk for heart disease and stroke.