Summer is finally here, and while you may have the urge to spend more time outside, it’s important that you protect your heart from the dangers of heat.

Your body rids itself of excess heat in two ways: by radiating warmth and by sweating.  Both tactics demand extra energy from your heart!

Radiation 

requires rerouting blood flow in your veins and arteries so more of it goes to your skin.  Your body’s goal is to ensure that your temperature is warmer than the air around you.  So, hotter weather, means a higher body temperature, and more work for your heart. In fact, on a warm day, your heart may circulate 2 to 4 times as much blood per minute as it would on a cool day.

Sweating

 increases when temperatures rise!  When sweat evaporates off of the skin, it carries heat away with it.  On a dry day, the evaporation of 1 teaspoon of sweat could bring down your temperature by 2 degrees.  Humidity makes perspiring less effective as it hinders evaporation.  When you sweat, your body loses essential nutrients like sodium, potassium, and other minerals that are vital for muscle contraction, nerve performance, and maintenance of fluid levels.  

Don’t let the heat slow you down!  Here are some tips for how to safely stay active in the warm summer months:

Stay Hydrated

 Drink plenty of water throughout the day and before, during, and after physical activity. Stay away from caffeine and alcohol as they can both increase dehydration.  If you have been instructed to restrict your fluid intake, speak to your GP to come up with a game plan.

Shake Up Your Workout

 Just because it’s hot, doesn’t mean you shouldn’t exercise!  Work out in the morning or evening, when the temperatures are lower.  Try a cooler activity like swimming, or working out in a gym with air conditioning. It’s always wise to bring a friend with you and if you decide to brave the heat, stay in the shade and take regular breaks for hydration.

Pay Attention To Your Wardrobe 

 Dress in light-colored, lightweight fabrics that ventilate easily and help to keep you cool.   Breathable fabrics like cotton allow heat to escape and cooperate with your body’s ability to cool itself.

Make sure to eat foods containing water 

 Fruits and vegetables are cold, light, easy to digest, and packed with water!  Don’t overload your stomach with a heavy meal. Instead, eat small, plant-based meals throughout the day to keep you energized and provide you with some extra hydration.

Spending too much time in extreme heat may lead to heat illnesses such as heat exhaustion or heat stroke.  Keep an eye out for these dangerous symptoms:

• Nausea or vomiting
• Dizziness
• Muscle twitches/cramps
• Fatigue
• Disorientation/confusion
• Cold, clammy skin
• Hot, dry skin
• Fainting

If any of these symptoms present themselves, it is important to get out of the heat, apply cool water on your skin, and drink cool water to rehydrate.

Always be sure to ask your doctor about any concerns with your medications and how to cope with hot weather.  While elderly people, young children, and people with preexisting heart conditions have more trouble regulating their temperature, heat presents dangers for everyone.  Prepare and protect yourself from the heat so you can stay healthy all summer long!

There is a reason why your mom wanted you to eat your vegetables. It’s a well-known fact that a diet rich in vegetables can benefit your health in many ways, including your heart.

For this reason, it’s important to have a diet that is full of fruits and vegetables.  Which vegetables and fruits are the most heart healthy though? And what time of the year are they available? We’ve come up with a list to break this down.

Below are some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.

Heart Healthy Fruits and Vegetables

Berries

Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.

When they’re available: 

• Strawberries: May, June, July, August, September, and October
• Blueberries: July, August, and September
• Cranberries:  September,  October and November
• Raspberries: July, August, September, and  October

Potatoes

Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.

When they’re available: year round

Tomatoes

Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.

When they’re available: 

• Greenhouse: year round
• Field: July, August, September, and October

Broccoli, Spinach and Kale

When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fibre and contain lots of vitamins and minerals.

When they’re available: 

• Broccoli: June, July, August, September, and October
• Spinach: May, June, July, August, September, and October
• Kale: June, July, August, September, and October

Avocado

These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.

When they’re available: (commercially) generally year round

Asparagus

One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.

When they’re available: May and June

Bell Peppers

Bell peppers contain folate, another nutrient that can reduce homocysteine.

When they’re available: 

• Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
• Field: July, August, September, and October

Carrots

Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

When they’re available: February, March, April, May,  July, August, September, October, November, and December

Garlic

Garlic contains phytochemicals that boost immunity and protect the heart against diseases.

When they’re available: February, July, August, September, October, November, and December

Onions

Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.

When they’re available: year round

If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.