Heart disease and stroke are preventable conditions for many Canadians, so long as people make changes to their daily lifestyle. A new report from the Heart and Stroke Foundation has warned that millions of people across the country are living with these ailments, but there are key modifiable risk factors that can help you get on track to better health.
In Canada, six million people are living with heart disease and stroke, according to the report released on Feb. 3, which also stated this number is higher than previous estimates. But luckily, 90 per cent of Canadians have at least one key risk factor in their lives they can change.
“People have the power to change their risk and to prevent heart disease,” Dr. Guillaume Paré told Yahoo Canada. “We shouldn’t think of this disease as destiny.”
Paré, a professor of pathology and molecular medicine at McMaster University in Hamilton, Ont., explained the steps people can take to prevent heart disease and stroke. With 80 per cent of premature cases being preventable, here are four risk factors he recommended Canadians adjust in their lives.
1. Stop smoking
Smoking is the most important risk factor people should cut out of their lives. (Getty Images)
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“There’s no doubt, the most important one [to cut out] is smoking,” Paré, who’s also the Director of the Clinical Research Laboratory and Biobank at his school, said. “It’s such a strong risk factor, not only for heart disease, but for a very large number of diseases and cancers and so forth.”
Canada is currently on a mission to cut tobacco use to less than five per cent nationwide by 2035, and estimates suggest good progress is being made. That’s largely attributed to more people quitting smoking in recent years, with only 11 per cent of Canadians reporting smoking in 2024.
It’s estimated that 300,000 Canadians who smoked in 2023 quit smoking in 2024. Plus, Canadian smoking rates are among the lowest in the world. But more work needs to be done.
Paré explained he’ll treat patients at the clinic who are smokers, and he’ll remind them that health-care providers will do as much as they can to help. However, he’ll also tell them that quitting smoking would have the biggest impact on their health.
“Without hesitation, I put smoking way up there,” the board-certified medical biochemist recommended as a risk factor to cut out of your life. “The most important thing to do is quit smoking.”
2. Get enough exercise
Adults and seniors should get 30 minutes of moderate-to-high-intensity cardio five times a week, according to guidelines. (Getty Images)
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A key part of staying healthy is exercising, and the Heart and Stroke Foundation’s report indicated only about half of adults in Canada meet their weekly physical activity recommendations. When it comes to children, just over half and only two in 10 youth meet that requirement. Guidelines suggest that:
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Kids aged 5 to 11 get 60 minutes of moderate to vigorous-intensity physical activity per day
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Youth aged 12 to 17 get 60 minutes of moderate to vigorous-intensity physical activity per day
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Adults aged 18 to 64 get 150 minutes of moderate to vigorous-intensity aerobic physical activity per week
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Older adults aged 65+ get 150 minutes of moderate to vigorous-intensity aerobic physical activity per week
The most recent data, according to the Heart and Stroke Foundation’s report, indicated Canadian adults spent an average of more than nine hours per day being sedentary. But recommendations suggest people limit their sedentary time to less than eight hours per day.
“Having a good, healthy lifestyle is really important to avoiding risk factors from developing,” Paré shared, explaining adults and seniors can try to get 30 minutes of physical activity five times a week.
3. Eat a healthy diet
Studies show Canadians have been eating fewer fruits and vegetables in recent years, which can negatively impact one’s health. (Getty Images)
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Good nutrition can also play a part in reducing your risk for heart disease and stroke. If you’re looking to start eating healthier, consider adding more whole grains and proteins to your diet, and try eating more frutis and vegetables. Studies have shown there’s been a decline in eating produce among Canadians in recent years.
Paré noted there’s a lot of information online about nutrition and diet, some of which could be considered misinformation: “My own take is that a good, balanced diet that is Mediterranean in nature is probably the healthiest.”
He also suggested avoiding refined sugars as much as possible and cutting ultra-processed foods from your diet. This is because these products — think luncheon meat, potato chips and soda — are high in saturated fat, sugar and/or salt. The Heart and Stroke Foundation’s report warned ultra-processed foods make up roughly half of people’s daily diets in Canada.
4. Manage your stress
“One thing we often forget, but I think is very important, is stress management. … When people are stressed, it’s very difficult to maintain healthy lifestyle habits,” Paré added.
Don’t forget the health impacts of stress: Try to manage a good work-life balance, practice activities that let you escape from major stressors in life and get adequate sleep every night. (Getty Images)
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In Canada, stress can have a dangerous impact on one’s daily routine and overall health. A recent Ipsos survey noted 38 per cent of Canadians reported feeling stressed to the point where it had an impact on their daily life at least once. The report from the Heart and Stroke Foundation added nearly one in four Canadian adults feel most days are quite a bit or extremely stressful.
Too much stress can also lead to depression or anxiety. It can also cause higher blood pressure, which has been diagnosed in 8.2 million Canadians — and that number has been rising yearly since 2000.
Paré admitted it can be a difficult time to relax, with so much happening in the world right now. Still, he urged prioritizing a good work-life balance and participating in activities that help us “take our mind off everything that’s stressful in life.”
That might include getting more exercise into your life, whether that’s taking up a mindful practice like yoga or making a habit of going on walks after dinner each evening. Consider also that lack of sleep — which plays a key role in our heart and brain health — can impact stress levels.
What small steps can you take to improve your health?
Paré recognized changing these modifiable risk factors can be easier said than done. He also noted he understands for many Canadians, groceries are too expensive nowadays if you’re looking to eat healthy.
Sugary drinks like pop might be tasty options, but it’s a good idea to only reach for simple, low-calorie beverages like tea, coffee and water. (Getty Images)
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However, one small step he suggested people make in their diet is to cut out caloric beverages: “Essentially, just make sure everything we drink is either water or straight tea or black coffee.”
While it’s easy to neglect this and opt for a tasty drink such as Coca-Cola or Pepsi, he warned it’s easy to consume a “formidable” amount of sugar through consuming these beverages. Instead, he recommended choosing quick drinks like water or coffee over sugar-filled options.
Overall, Paré said it’s one thing to make these lifestyle changes, but it’s important to speak to your doctor or primary care advisor about your health. If you’re anxious about your risk of heart disease and stroke (or other ailments), he suggested the next step to take is to speak to an expert.
Paré also noted that people should know heart disease and stroke are preventable. Moreover, he warned that people should only get their health information from reputable sources.
“There’s so much disinformation out there regarding both the risk and the treatment and how to prevent these diseases. … Don’t get confused by noise out there on the web and really make the best decisions informed by science for your own health,” he recommended.
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