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3 Heart-Healthy Foods to add to your diet by Healthline.  

It’s important that you are continuously taking care of your heart. We have put together a short article which contains 3 heart-healthy foods to add to your diet

Whole Grains

Health-line shows a study that whole grains lower the risk of heart-disease by 22%. A few types of whole grains are brown rice, oats, and quinoa.


Whether you eat berries for breakfast, lunch, snack or dinner- you cant go wrong! Not only are they delicious and contain natural sugar, but berries contain antioxidants which can severally reduce the risk of heart-disease.


Avocados have a ton of healthy-fats, which can also lower cholesterol and you’re also not likely to have metabolic syndrome.

To learn more about the other types of heart-healthy foods you should be adding to your diet, you can check it out here.

The Mikey Network is pleased to announce that we’ve been able to supply The Advanced Tactical Training Search and Rescue in Kitchener, ON with a MIKEY for their second rescue vehicle.

Based in the Waterloo Region, the group supports search and rescue operation needs throughout south western Ontario. They have advanced levels of training in:

  • Ground Search and Rescue
  • Canine
  • UAV (Drone) support and search patterns
  • Assistance of water rescue
  • Urban Search and Rescue, with the emphasis on disasters, including possible plane crash and building collapses.

We’re so glad that groups like The Advanced Tactical Training Search and Rescue exist, as they truly offer invaluable protection and life-saving services. We hope that their new MIKEY serves them well.

Want to know more about MIKEY’s? Check out the MIKEY page here.

Healthline is a great website that has a list of interesting facts on all kinds of subjects. Of course, we think the most interesting list is the Heart Facts. Here’s just a sample of the cool things we’ve learned:

  1. The average heart is the size of a fist in an adult.
  2. Your heart will beat about 115,000 times each day.
  3. Your heart pumps about 2,000 gallons of blood every day.
  4. An electrical system controls the rhythm of your heart. It’s called the cardiac conduction system.
  5. The heart can continue beating even when it’s disconnected from the body.
  6. The giraffe has a lopsided heart, with their left ventricle being thicker than the right. This is because the left side has to get blood up the giraffe’s long neck to reach their brain.
  7. A woman’s heart beats slightly faster than a man’s heart.
  8. Death from a broken heart, or broken heart syndrome, is possible but extremely rare.
  9. The fairy fly, which is a kind of wasp, has the smallest heart of any living creature
  10. If you were to stretch out your blood vessel system, it would extend over 60,000 miles.

Visit for more interesting heart facts!

As we are in the last week of nutrition month, we wanted to share ways to help control dietary hypertension. A person’s diet is one of the most common reasons for hypertension and heart-disease. Many of us consume too much salt, fat, and sugar that can affect our health, quality of life, and overall longevity.

To combat this, 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 less 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, in the past 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


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 the right program.

Hugh Heron was on CKDO Radio talking about the importance of MIKEY AEDs.

“There should be a MIKEY anywhere there’s a fire extinguisher. Fire extinguishers save property, Mikey defibrillators save lives!”

Give it a listen.