WEST CARLETON FAMILY HEALTH TEAM
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  • About
    • About Us
    • Our Vision
    • The Team
    • Latest News
    • Frequently Asked Questions
    • Policies
    • Current Status
  • Services
    • Our Services
    • Obstetrics
    • Mental Health Services
    • Nutrition Counselling
    • Uninsured Services
    • Weekend Urgent Care
  • Patients
    • Forms
    • New Patients
    • Preparing for your Appointment
  • Health Information
    • Do I Need to be Seen Today?
    • Patient Resources
    • Group Programs >
      • Cholesterol Group
      • Diabetes Group
    • Prenatal/Early Childhood Health
    • Immunizations
    • Lab and Imaging Locations
  • Patient Portal
    • WCFHT Health Portal
    • Patient Portal Info
    • External Patient Portals
  • Contact
cardiovascular health
Improving Cardiovascular Health with Lifestyle Changes

Healthy lifestyle behaviours are an essential part of reducing risk of developing cardiovascular disease and are the recommended first-line treatment for all patients at any level of risk. Adequate physical activity and eating a healthy diet can reduce your risk of getting heart disease by 30-35%, which is similar to the benefit from statin therapy (medication). Maintaining this lifestyle long-term is key to reducing your overall cardiovascular risk.

The following resources provide general information on how lifestyle changes can help to reduce your risk of developing cardiovascular disease. They are intended to provide general information that can be used to help get you started. Feel free to contact us if you have any questions. While we have taken care selecting this list, we cannot accept any responsibility for the content published by the authors. Please consult websites for up to date information.

We are currently running a virtual group session called "Healthy Living with Cholesterol" for our patients to learn more about lifestyle management for heart health. This group is currently running every other month and is hosted by our Registered Dietitian.
Check out our webpage about the group sessions for more information and sign up.



NUTRITION
  • Mediterranean Diet Screener: A validated tool designed to assess how well your current eating matches the Mediterranean eating pattern. Complete this questionnaire to get started on making dietary changes. 
  • Eating the Mediterranean Way
  • The Healthy Plate: A Guide for Balanced Meals
  • Portfolio Diet
Sample Recipes:
  • Heart and Stroke 3-week Meal Planning Toolkit
  • 7-day Sample Meal Plan
  • Oldways Mediterranean Recipes 
  • ​Easy Mediterranean Recipes from Eating Well 
  • Pulse Recipes (chickpeas, lentils, split peas and beans)
  • Lentil Recipes

PHYSICAL ACTIVITY
The Canadian Cardiovascular Society recommends adults accumulate 150 mins of moderate to vigorous intensity aerobic activity per week and at least 2 days of strength-based resistance training per week.

Use the FITT acronym:
F: Frequency
, try to exercise for at least 5 days a week doing aerobic activities and 2-3 days of strength and range of motion types activities.
I: Intensity,  try to exercise at moderate intensity. Use the talk test, you should be able to talk at moderate intensity but not sing.
T: Time, the goal is 30 mins of continuous exercise at a time and try to achieve 150 minutes a week. You can start with just 10 mins and slowly build up. 
T: Type, the type of exercise should be fun, feasible, familiar and forever. In other words, do something that you enjoy, that you are familiar with and that you can do for a long time.
​
  • Canadian Physical Activity Guidelines for Adults 
  • Being Active for a Better Life
  • Sit Less, Move More
  • Looking for extra motivation? Watch 23 ½ hours (YouTube)
  • Body Project - Free home workouts. Here is a great 30 min low impact beginner workout. 
  • Walking at Home – YouTube channel with free walking workouts you can do at home
  • Heartwise Exercise​
​
BODY WEIGHT
Either maintaining or achieving a healthy body weight can help to lower risk of developing cardiovascular disease. BMI (body mass index) between 18.5 – 24.9, waist circumference of < 88cm Caucasian North American women (<80 cm for non-caucasian) and <102 cm for men (<94 cm in non-caucasian).

Improving your diet and exercise will improve your heart health whether or not your weight changes.


SMOKING CESSATION
To explore resources that can help you quit smoking, click here or ask about resources at your next appointment.

SUBSTANCE USE HEALTH (ALCOHOL ADDICTION)
To explore resources that can help you quit drinking, click here.

​Other Useful Links and Handouts
Coping with Stress
Get Your Blood Pressure Under Control
Heart Healthy Living Guide
Living with Cholesterol
Lower your Risk
Champlain Healthline Stroke Resources
Heart and Stroke Foundation of Canada
University of Ottawa Heart Institute
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West Carleton Family Health Team
119 Langstaff Drive, Carp, ON K0A 1L0
Phone: 613-839-3271​