Left to Right: Dr. Beth Abramson, Tracey Frimpong, Dr. Neil Fam, Dr. Bobby Yanagawa, Dr. Christopher Li
Every hour, heart disease claims the lives of 14 Canadians, making it one of the country’s leading health threats. Here’s what’s hopeful—up to 80% of premature heart disease can be prevented through healthy habits. This Heart Month, we turned to five leading experts for their best tips on protecting your heart and living a longer, healthier life.
1. Stay Ahead of Heart Disease
Dr. Beth Abramson, Paul Albrechtsen Professor in Cardiac Prevention and Women's Health, St. Michael’s Hospital
Knowing your numbers can save your life. Monitoring your blood pressure, cholesterol, and body size is essential for maintaining heart health and preventing serious complications. High blood pressure and other risks for heart disease such as cholesterol and sugar levels often go unnoticed, but when left untreated, they can increase the risk of heart attack, stroke, and other cardiovascular issues. High blood pressure is called the silent killer. That’s why understanding your personal risk factors is so important.
Tip: Take charge of your heart health by scheduling routine check-ups and keeping a record of your blood pressure, cholesterol, and sugar. Going to the local drugstore to check blood pressure is a good start. Knowing these numbers and understanding what is normal for you can help identify potential problems early and allow for timely intervention.
2. Go Nuts For Heart Health
Tracey Frimpong, Registered Dietician, St. Michael’s Hospital
Heart disease disproportionately affects Black Canadians, who are at a higher risk of hypertension, diabetes, and obesity. These risk factors are compounded by chronic stress and systemic barriers to healthcare. As a Black dietitian, I want to highlight a simple, evidence-based step toward better heart health: eating nuts.
Nuts are packed with heart-healthy nutrients, including healthy fats, fibre, vitamins, minerals, phytosterols, and antioxidants. Research shows that regular nut consumption can help lower LDL (bad) cholesterol, improve blood vessel function, and reduce inflammation. These are key factors in preventing heart disease and stroke.
Tip: Include a handful of unsalted nuts like almonds, walnuts, or pistachios in your daily routine. Sprinkle them on oatmeal, add them to smoothies, or enjoy them as a snack to nourish your heart.
3. Run For Your Life
Dr. Bobby Yanagawa, Division Head, Cardiac Surgery, St. Michael’s Hospital, SURE General Contractors Inc. Professorship in Infective Endocarditis
Most youth and adults do not get enough regular exercise. The Canadian Physical Guidelines recommend at least 150 minutes of moderate-to-vigorous activity per week. I believe this to be the bare minimum and we really should be exercising daily. Even if you run an hour every day, you are active only 5% of your life. Exercise is important for cardiorespiratory health, for lowering your risk of heart disease, for stronger muscles and bones and for improved mental well being.
Tip: Exercise like your life depends on it—because it does.
4. Prioritize Sleep
Dr. Christopher Li, Respiratory and Sleep Medicine Specialist at St. Michael's Hospital
During deep sleep, your heart rate and blood pressure drop, allowing your heart to rest and recover. Skimping on sleep may increase your risk of hypertension and heart disease.
Tip: Make sleep a priority. Wind down before bed, and aim for 7 to 9 hours of quality sleep each night.
Also – Beware of Sleep Apnea
Sleep apnea—a common condition marked by snoring and pauses in breathing—can put extra stress on your heart when it should be recovering. Left untreated, it may raise your risk of hypertension and heart disease.
Tip: If you snore, experience disrupted sleep, or feel excessively tired during the day, talk to your doctor about a sleep test for sleep apnea.
5. It’s All About Balance
Dr. Neil Fam, Director of the Structural Heart Program, St. Michael's Hospital
A heart-healthy lifestyle starts with what’s on your plate. A diet rich in whole, unprocessed foods—like the Mediterranean diet, which includes olive oil and nuts—has been shown to reduce the risk of heart attack and stroke by one-third. Regular exercise is equally crucial, but it’s important to warm up and cool down properly to prevent sudden stress on the heart.
Tip: Never ignore warning signs like chest pain or shortness of breath. It’s always better to get checked!
This Heart Month, you can help our health teams drive breakthrough research, acquire life-saving equipment, and deliver exceptional care—without exception.
Donate by February 28 to double your gift and your impact! Every dollar will be fully matched thanks to a generous donor. Please give today.
Donate to St. Michael's Foundation.
