Heart-Healthy | How To Achieve This Through Your Diet

At Ki’s Kitchen we like to deliver our readers the facts, even the ones that make us a little uneasy to talk about. And the reason for that – is we care. So, would you be surprised to know that heart disease is the number one killer in Canada, for both men and women. BUT many aspects of heart disease can be prevented with a Heart-Healthy diet. 

 It is also the most costly disease in Canada, putting the greatest burden on our national health care system. 

According to the Heart and Stroke Foundation of Canada, there are a handful of leading causes that can lead to heart disease;

  • Smoking
  • Diets rich in saturated fat
  • Physical inactivity
  • Stress
  • A family history of heart disease
  • Being overweight

Now, one (1) of those factors mentioned are static, meaning unfortunately we can’t change our family history, but we can incorporate preventative measures. And, I appreciate it is easier said than done to quit smoking for example, but it is a choice, and so is changing the way we eat to prevent and manage the leading cause of death, heart disease, in Canada. 

Medical conditions such as high blood pressure, high blood cholesterol, obesity and diabetes are also potent risk factors.

Men are generally more likely to develop heart disease. An increasing number of women are experiencing heart disease but they are under-diagnosed. For both sexes, the risk of heart disease increases with age. (Heart and Stroke of Canada)

If you are worried about heart disease, one of the most important things you can do is to start eating a heart-healthy diet. Changing your diet can help prevent, stop or even reverse heart disease. See how powerful your diet can be?

At first, it may seem like there is a lot to learn. But you don’t have to make these changes all at once.

Start with small steps. Over time, making a number of small changes can add up to a big difference in your heart health – this is one of the main components to the meals we prepare at Ki’s Kitchen. Far too many people have the preventative measures in their hands, and simply do not know how to use them. 

A Heart-Healthy Diet

  • Eat more fruits, vegetables, and other high-fiber foods
  • Choose foods that are low in saturated fat, trans fat, and cholesterol
  • Limit salt (sodium)
  • Stay at a healthy weight by balancing the calories you eat with your physical activity
  • Eat more foods high in omega-3 fatty acids (for those who eat seafood – fish is a plausible choice here)
  • Limit drinks and foods with added sugar (make water your best friend!) 

A variety of fruit and vegetable servings every day can help you stay on track for a heart-healthy diet. Choose those dark green, deep orange, and yellow fruits and vegetables, they are especially nutritious. Examples of those include spinach, carrots, peaches, and berries. 

To limit saturated fat and cholesterol, try to choose the following foods:

  • Lean meats and meat alternatives like beans or tofu
  • Fish, vegetables, beans, and nuts
  • Nonfat and low-fat dairy products
  • Polyunsaturated or monounsaturated fats, like olive oils, to replace saturated fats, such as butter 

*To note; Ki’s Kitchen uses coconut oil predominantly, and we cook only meat-free, gluten-free, dairy-free. We did however want to acknowledge that not everyone eats this way, so these are some alternatives to stay heart-healthy. 

You don’t have to be perfect, and you don’t have to make all sorts of changes at once. Make one or two changes at a time. As soon as you are used to those, make another one or two changes. Over time, making a number of small changes can add up and make a big difference in your health. One of the services we recently started to offer, is spending time in our client’s homes and taking inventory of their pantry/kitchen. Helping them identify the good, the bad and the ugly. (be sure to connect with us if that is something you would love to take advantage of locally) 

It will take some time to get used to shopping aisles, new tastes and habits, but don’t give up. Keep in mind the good things you are doing for your health and staying heart-healthy is key! 

Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it! Please feel free to share this post with anyone who might benefit, and comments are always welcomed and appreciated. 

I look forward to connecting with you next time!

And be sure to check out why you should order your family’s next meal courtesy of Ki’s Kitchen  

From our kitchen to yours,

Love + Peace