Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

Below are some heart-healthy diets that have been proven to be beneficial to improve men and women’s health in the short term and for the rest of their lives.

Dash Diet

Researchers and heart-related organizations have developed a dietary plan called, Dietary Approaches to Stop Hypertension, or what is known as the DASH diet. The diet consists of vegetables, fruit, whole grains, low-fat dairy products and a lower level of salt.  Dietitians of Canada states that DASH can even be as effective as some medications in helping keep blood pressure levels in a normal range.

To help walk us through this diet, we’ve asked our Registered Dietitian, Marsha Rosen, to explain its components and what a normal day would be like on the DASH diet.

The DASH diet emphasizes making meal and snack choices from the following Food Groups:

• Vegetables
• Fruit
• Grains
• Low Fat or No-Fat Dairy Foods
• Lean meats, poultry and fish
• Nuts, seeds and dry  legumes
• Fats and oils

The DASH Eating Plan outlines what you would eat normally if you followed a 2000 calorie a day diet.

Food Group	Number of daily servings	Example of serving size
Grains	6-8	1 slice whole grain bread   ½ cup cooked brown rice or whole wheat pasta *Choose whole grains like oats, millet, barley, bulgur and quinoa most often*
Vegetables	4-5	½ cup any raw or cooked vegetable   1 cup raw leafy vegetable ½ cup low sodium or reduced sodium vegetable and tomato juice
Fruit	4-5	1 medium fruit ¼ cup dried fruit½ cup fresh, frozen or canned fruit or juice
Low-fat milk products	2-3	1 cup skim or 1% milk   1 cup low-fat yogurt (2% milk fat or less) 1.5 oz low-fat cheese (19% milk fat or less)
Lean meat, poultry and fish	6 or less	1 oz cooked lean meat, skinless poultry or fish 1 egg
Nuts, seeds and legumes	4-5 times per week	1/3 cup unsalted nuts (almonds, walnuts)   2 Tbsp peanut butter 2 Tbsp seeds (sunflower, pumpkin) ½ cup cooked legumes (kidney beans, chickpeas)
Fats and oils	2-3	1 tsp non-hydrogenated, unsalted margarine   1 tsp oil (olive, canola, etc.) 1 Tbsp low-fat mayonnaise or salad dressing
Sweets and added sugars	5 or less per week	1 tbsp sugar, jelly or jam   ½ cup sorbet

Minerals

In addition to focusing on these key food areas, the DASH eating plan encourages you to eat foods that are high in potassium, calcium and magnesium.

Potassium – Good sources of potassium include tomatoes, bananas, oranges, potatoes, nuts, lentils, beans, milk and fish.

Magnesium – Good sources of magnesium include spinach, whole grain cereals, nuts, seeds, fish, beans, soy and lentils.

Calcium – High amounts are found in milk, yoghurt, canned fish with bones mashed in, leafy green vegetables, beans and tofu (manufactured using calcium salts).

And finally – all of this is a wonderful beginning to lifelong healthy eating habits – the one other key step is to introduce some regular exercise that is personally enjoyable and done regularly. Get some professional help if you need it to start you on an appropriate program.

Mediterranean Diet

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

The main components of the Mediterranean diet include:

• Daily consumption of vegetables, fruits, whole grains and healthy fats
• Weekly intake of fish, poultry, beans and eggs
• Moderate portions of dairy products
• Limited intake of red meat

Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.

Plant-based, not meat-based

The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.

Healthy fats

Healthy fats are a mainstay of the Mediterranean diet. They’re eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels. Nuts and seeds also contain monounsaturated fat.

Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.

Eating the Mediterranean way

Interested in trying the Mediterranean diet? These tips will help you get started:

• Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
• Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
• Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
• Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
• Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it’s lean and keep portions small.
• Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
• Spice it up. Herbs and spices boost flavor and lessen the need for salt.

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they’ll never eat any other way.

Do you have any diets or recipes that you’d like to recommend to us? Send us a message!

With Canadians spending more and more time at home we thought we’d provide some resources to help educate about how to respond to sudden cardiac arrest and other emergency’s. This is incredibly important for Canadians to learn as the Government of Canada states that heart disease is the second leading cause of death in Canada.

So what can you do to help prepare for an emergency? Below are some resources that you can use to prepare yourself, no matter what emergency you find yourself in.

Resources

The Mikey Young at Heart App

The Mikey Young At Heart Program teaches students how to perform CPR or how to use an AED, which they can in turn use towards their school’s volunteer hours. The programs aim is to help students feel more confident to use an AED or administer CPR, should the need ever arise. Students will learn these life-saving skills in The Mikey Young at Heart app, which is free and available on both android and apple devices.

The Mikey Network creates awareness of this program while going to schools and talking with them about The Mikey Young at Heart app. Although we often go to schools to raise awareness about the app, anyone who is interested in learning more about obtaining life-saving skills can download it as well.

Participaction

Participaction is a wonderful resource that families, individuals of any age group, or kids can use to remain active. They have a multitude of resources that show you fun activities you can do outdoors or at the gym. They also organize a number of wonderful challenges that you can do with friends or family, check them out today!

St. Johns Ambulance

The Mikey Network works closely with the St.John’s Ambulance as they’re a preferred educational resource for emergencies and first aid skills. They’re stationed all over Canada, and provide accreditations in various levels of first aid and CPR. They will also sometimes offer opportunities for small free training sessions to go over basic concepts of first aid. If you’re interested in obtaining a first aid certification, we encourage you to go to their site.

Municipal Governments and First Responders

Municipalities and their city’s paramedics are responding to the requests of citizens who want to learn more about how to respond to emergency situations. Many municipalities that we regularly work with have launched online initiatives and resources to educate citizens on what to do during an emergency situation.

Examples of communities that are spearheading these strategies include the municipality of Peel who have created some great resources on how to use an AED, as well as this scenario on what to do in case of a sudden cardiac arrest. Other municipalities offer courses that are taught by paramedics, including Toronto’s Paramedic Services.

Basics

If you’re looking to learn the basics, St. John’s Ambulance, has this resource.