In this month’s newsletter, you’ll read about improving your heart health by reducing your stress. In addition, you’ll learn how to   keep your heart healthy through exercise.

Looking to Improve Your Heart Health? Reduce Your Stress

Heart disease is the number one cause of death in both men and women over the age of 60. While there are risk factors that contribute to heart disease that you can’t control, there are many things you can do to maintain your heart health. One of those things is to reduce your stress.

When stress is excessive, it can contribute to a host of health problems, including high blood pressure. If high blood pressure goes untreated, it can result in heart disease.

Reducing Your Stress

Taking steps to reduce your stress will improve your overall health. Try these tips:

  • Plan and prioritize your most important responsibilities.
  • Engage in relaxing activities, such as listening to music, to help you calm down.
  • Use all available resources. Seek out resources to help you get things done, such as a willing spouse, knowledgeable relative, trustworthy friend or hardworking co-worker.
  • Exercise regularly to get your blood and endorphins flowing.
  • Take short breaks. This will get your mind off the task for a few moments and allow you to feel a bit more refreshed.

When to Seek Help

If the stresses in your life become more than you can bear or manage with these simple techniques, consider seeking professional assistance. A knowledgeable professional will be able to work with you to devise time management skills and stress-reducing techniques.



Keep Your Heart Healthy Through Exercise

According to the Statistics Canada, around 30 per cent of all deaths in Canada each year are from cardiovascular disease. Even worse, every seven minutes, someone dies from heart disease or stroke. While there are risk factors that contribute to heart disease that you can’t control—such as genetics or your age—there are many things you can do to maintain your heart health.

Of all these prevention strategies, regular exercise is one of the best ways to fight off chronic conditions and diseases. Exercise can help control your blood pressure, blood sugar and weight, raise your “good” cholesterol, and prevent diseases such as cancer, Type 2 diabetes and heart disease. According to experts, you should do these three exercises to improve your heart health:

  1. Aerobic activity: Get at least 150 minutes of moderate-intensity aerobic activity (e.g., briskly walking) or 75 minutes of vigorous-intensity aerobic activity (e.g., running) every week.
  2. Muscle strengthening: Incorporate muscle-strengthening exercises at least two days a week. For the purposes of general training, focus on two to three upper body and lower body exercises. Abdominal exercises are an important part of strength training as well.
  3. Flexibility training: Flexibility training is important too, but it is frequently neglected, resulting in increased tightness as you age and become less active.

Combining regular physical activity with a healthy diet, adequate sleep, effective stress management and avoidance of tobacco slashes your risk of heart disease and premature death dramatically.

Recipe of the Month – West Coast Snapper Burritos

Ingredients

  • 2 large snapper or trout fillets, bones removed, about 350 to 500 g (12 to 16 oz) total
  • 10 mL (2 tsp) chili paste
  • 60 mL (4 tbsp) all-purpose flour
  • 30 mL (2 tbsp) extra virgin olive oil
  • 125 mL (½ cup) 1% fat plain yogurt
  • 30 mL (2 tbsp) fresh salsa or chipotle salsa
  • 5 small whole-grain flour tortillas
  • ½ small cabbage, shredded
  • 1 carrot, grated
  • 1 large tomato, diced
  • ½ medium avocado, diced
  • 10 mL (2 tsp) chopped cilantro
  • 1 lime, sliced into wedges

PREPARATIONS

  1. Place fish on a plate. Thinly spread the chili paste on both sides of the fish.
  2. Dip both sides of the fish in flour to cover lightly.
  3. Heat olive oil in non-stick frying pan and cook fish until browned slightly and cooked through.
  4. Mix the yogurt and salsa together. Set aside.
  5. Warm tortilla shells in a clean hot skillet. Place tortillas on clean plates. Divide fish into 5 servings and place the cooked snapper, cabbage, carrots, tomato, avocado, yogurt-salsa mixture and cilantro on tortilla. Add a squeeze of lime.

Makes: 5 burritos

Source: Government of Canada


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