Ways to reduce the risk of heart disease
1) Eat a healthy diet low in saturated and trans fats, lots of vegetables, fruits and whole grains.
2) Decrease your intake of simple sugars.
3) Reduce your intake of salt (sodium), especially in processed food trade and catering.
4) Emphasize the mono and polyunsaturated fats (olive oil, canola oil, nuts, seeds, etc.).
5) Increase omega-3 fatty acid intake (salmon, mackerel, sardines, herring, etc.).
6) Carefully choose your snacks. Opt for example yoghurt, plain cereals or fruit rather than the
high-fat junk food.
7) Avoid fried foods and use low-fat cooking methods Such As oven, grill or steam.
8) Limit your alcohol intake: 1 drink per day for women, two drinks for a man.
9) Maintain a healthy weight * Waist circumference <102 cm for men and <88 cm for women; *Body Mass Index (BMI) standard of 25 to 27-tolerated in the absence of risk factor.
10) Exercise in accumulating 30 to 60 minutes of moderate physical activity a day, at least four times a week.
11) Give up smoking (36% reduced mortality from cardiovascular disease) and live in a smoke free environment.
Sources: Foundation for heart disease, Living with Cholesterol; Canada's Food Guide; Public Health Agency management of health and social services in Montreal.
The 11 Ways to reduce the risk of heart disease
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