Heart disease remains the leading cause of death in Canada, yet 80% of premature heart disease and stroke cases are preventable through simple lifestyle changes. For busy professionals, workplace stress, poor sleep, and sedentary habits can accelerate cardiovascular risks. This Canadian Heart Month, let’s take a proactive approach to protecting and strengthening our hearts. Here are five science-backed strategies that can make a measurable difference in your heart health—starting today.
1. Regular Testing: Know Your Numbers
Heart disease is often a silent threat, developing without obvious symptoms until it’s too late. Regular bloodwork and doctor’s check-ups are essential to catch risk factors early. Key markers like cholesterol levels, blood pressure, inflammation (CRP), and blood sugar provide critical insights into heart health. Our partner Healthspan makes this easier than ever, offering comprehensive blood testing and longevity-focused health assessments to help you stay ahead of cardiovascular risks. Knowledge is power—track your health, adjust your habits, and take control of your future.
2. Breathwork: Reduce Stress and Support Heart Function
Chronic stress and high cortisol levels are directly linked to high blood pressure and heart disease. Research published in the Journal of the American College of Cardiology found that breathwork and mindfulness practices can lower blood pressure, reduce heart rate variability, and improve overall cardiovascular resilience. Simple techniques like box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) or the 4-7-8 method can instantly activate the parasympathetic nervous system, shifting the body out of “fight or flight” mode. Just five minutes a day can reduce stress-related strain on the heart, improve oxygen efficiency, and enhance overall well-being.
3. Movement: Your Heart’s Best Friend
A sedentary lifestyle increases the risk of heart disease by 147%, according to a study in the Annals of Internal Medicine. The good news? Even small, consistent movements throughout the day can counteract this risk.Incorporating simple activities like walking meetings, stretching breaks, or 5-minute movement sessions every hour can boost circulation, reduce blood pressure, and strengthen cardiac function. Resistance training also plays a vital role—studies show that strength training twice a week reduces heart disease risk by up to 70%. The bottom line: move more, sit less, and make movement a daily priority.
4. Nutrition: Fuel Your Heart, Protect Your Future
Food is medicine, and the right choices can lower blood pressure, balance cholesterol, and reduce inflammation—the key drivers of heart disease. Focus on heart-friendly whole foods such as wild-caught fish, avocados, nuts, seeds, olive oil, and leafy greens while minimizing ultra-processed foods, refined sugars, and trans fats. The Mediterranean and ketogenic diets have shown significant benefits in improving heart health markers, with studies in the British Journal of Nutrition highlighting their role in lowering triglycerides and increasing HDL (“good cholesterol”). Hydration also plays a role—aim for at least 2 liters of water daily to support circulation and reduce strain on the heart.
5. Sleep: The Overlooked Key to Heart Health
Poor sleep increases the risk of hypertension, obesity, and heart disease. A 2023 study in the European Heart Journal found that less than six hours of sleep per night was associated with a 32% higher risk of cardiovascular disease. Quality sleep allows the heart to recover, regulate stress hormones, and support healthy blood pressure. Aim for 7-9 hours of sleep per night, establish a consistent bedtime routine, and limit blue light exposure before bed to optimize melatonin production. Simple shifts in sleep habits can dramatically lower heart disease risk and improve overall performance.
Take Action: Small Changes, Big Impact
Protecting your heart doesn’t require a complete lifestyle overhaul—it starts with small, intentional daily habits.Regular testing, breathwork, movement, nutrition, and sleep are all within your control and can significantly reduce cardiovascular risk while boosting energy, focus, and longevity. This Canadian Heart Month, take action to invest in your heart health. Your future self will thank you.
