Written by Rosemary Mantini | 09 June 2011
Posted in Eats

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If you've been wondering how to live a healthier life, you're certainly not alone. In fact, you can count yourself among millions. Many Canadians are becoming increasingly hungry for good heart health strategies to improve their sense of wellness. June is the official month of summer. What better time to shed those extra pounds we put on over winter? If we create opportunities to make small and simple changes in eating habits, we'll end up making a big difference to heart our overall health and quality of life. So, yes; this does mean no more late-night nacho noshing. Maybe you can join a gym. Just as valuable, however, is a 30 minute daily walk. It gets you moving, inhaling a load of fresh air and it burns up its fair share of calories.

Health professionals agree that commitment to adequate nutrition and exercise is essential for delaying or eliminating the possibility of chronic disease. Take charge of your heart health by eating foods that are "nutrient-dense", like eggs, which are high in vitamins, minerals and other key nutrients, but low in saturated fat and calories. Eggs are also a rich source of protein that provides long-lasting energy. Seafood is another great choice, especially on those scorching days when the only thing that will cool you off and eliminate hunger is a big, healthful salad topped with grilled tuna. "Nutritious, balanced meals and healthy snacks may reduce your risk of heart disease and stroke by helping you increase your intake of heart-healthy nutrients, manage your weight, keep your blood pressure down, control your blood sugar levels and lower your cholesterol," said Carol Dombrow, Registered Dietitian and Nutrition Consultant at Heart and Stroke Foundation of Canada.

Consider your heart when you fill up the cart. The first step toward improving your heart health and well-being is to make simple, healthy choices when grocery shopping. In fact, a diet high in vegetables, fruits and whole grains, and low in saturated and trans fat is one of the best ways to keep your heart healthy. Consider these suggestions the next time that you're shopping for groceries.

• Use extra-lean ground beef, ground chicken or turkey as they make a great substitute in chili or pasta sauces.

• Satisfy your sweet tooth with frozen yogurt or sorbet.

• Swap whole milk for 1% or fat-free milk.

• Purchase whole grains such as brown rice, pasta and 100% whole-wheat bread.

• Spice things up with fresh or dried herbs, instead of salt. If you insist on some salt, add a pinch to food early on in the cooking process. The meal will taste more flavourful, and there will be no need to salt your food at the table.