Are you showing your heart the love it deserves?

How a Dietitian can help you with Heart Healthy choices.

A healthy diet is one of the most important things you can do to improve your heart health. Balanced meals and healthy snacks may reduce your risk of heart disease and stroke by increasing your intake of heart-healthy nutrients, manage your weight, and control blood glucose, pressure and cholesterol.

Heart healthy buzz words:

  • Low fat – choose low fat dairy products and lean-cut meat options. Aim for mainly poly- and monounsaturated fats found in fish, nuts, seeds and avocados. Avoid saturated and trans fats found largely in baked goods, whole fat dairy, and fried foods, which increase blood cholesterol levels.
  • Low sodium – the recommended daily intake of salt is <2300mg from all sources (packaged foods, and added salt). Sodium intake has a direct link to increasing blood pressure. Help maintain a healthy blood pressure by choosing foods with <5% Daily Value per serving of sodium.
  • High Fibre – aim for foods with 2g or more of fibre per serving to help increase your overall intake. Fibre is mainly found in the Grain and Fruit & Vegetable food groups. Soluble fibre in particular, found in oatmeal and legumes, can help control blood glucose and reduce blood cholesterol levels.


When grocery shopping, looking for the Heart and Stroke’s Health CheckTM symbol will help you identify products with healthy levels of fat, sodium and fibre. Following Canada’s Food Guide will also help you meet daily requirements for vitamins and minerals, helping achieve overall health and reduce your risk of chronic conditions such as heart disease. Combine these healthy eating tips with 150 minutes of moderate-vigorous activity per week as recommended by Health Canada and you will be on your way to a healthier heart!


A dietitian can help you navigate through your diet and guide you towards individualized heart healthy choices.Call the clinic to book an appointment with our dietitian Kim White PDt!