Heart Disease in Canada: A Leading Cause of Death
Your heart beats about 100,000 times a day to keep you alive – but how well are you taking care of it? Heart disease is the second leading cause of death in Canada, claiming over 50,000 lives each year. The good news? Many cases of heart disease are preventable so it’s essential to understand key risk factors and appropriately manage them.
Understanding Heart Disease
Heart disease is a term used for conditions affecting how your heart functions. The most common type is ischemic heart disease, which happens when the arteries that supply blood to your heart become narrow or blocked. This can lead to heart attacks, heart failure, or even sudden cardiac arrest.
According to the Canadian Chronic Disease Surveillance System (CCDSS):
- About 8.5% of Canadian adults live with diagnosed heart disease
- Every hour, 14 Canadians die from heart disease
- Men are twice as likely as women to suffer a heart attack
- One in four Canadians has high blood pressure (a major risk factor for heart disease)
Although some risk factors for heart disease are out of your control, there are many lifestyle changes that can dramatically lower your risk.
What Are the Biggest Risk Factors for Heart Disease?
Risk factors for heart disease fall into two categories: things you cannot change (non-modifiable) and things you can control (modifiable).
Risk Factors You Cannot Change
- Age – Your risk increases as you get older (45+ for men, 55+ for women)
- Family History – If a close relative (parent) had heart disease early in life, your risk is higher
- Gender – Men are more likely to develop heart disease at an earlier age than women; however, after menopause, a woman’s risk increases significantly
- Ethnicity – Certain groups such Indigenous, South Asian, African, and Hispanic Canadians have a higher risk due to genetic and lifestyle factors
Risk Factors You Can Control
But here’s the good news – you have the power to make changes that can protect your heart.
1. High Blood Pressure (Hypertension)
Maintaining a healthy low blood pressure is important because at higher blood pressure levels, your heart needs to work harder, damaging arteries over time.
What to do: Regularly monitor your blood pressure, reduce salt intake, and stay active.
2. High Cholesterol
There are two main types of cholesterol in our bodies – low density lipoprotein (LDL) and high density lipoprotein (HDL). Having too much LDL can lead to plaque buildup in your arteries, making them hard and narrow, and increasing your risk of heart attacks.
What to do: Eat foods that are rich in omega-3 fatty acids, which help reduce inflammation and lower bad cholesterol levels (LDL), avoid processed foods because they contain high levels of saturated fats, trans fats, and salt, which can raise cholesterol and blood pressure, increasing the risk of heart disease.
3. Smoking
Smoking can damage blood vessels, reduce oxygen levels, and raise blood pressure.
What to do: If you smoke, quitting is the best thing you can do for your heart.
4. Poor Diet
A diet high in processed foods, salt, and unhealthy fats raises cholesterol, blood pressure, and weight.
What to do: Limit your intake of the foods listed above and focus on whole foods such as vegetables, fruits, whole grains, and lean proteins. The Canadian Food Guide provides detailed dietary recommendations, including food types and serving sizes based on age, to help you make healthier choices.
For more insights on how diet affects your overall well-being, check out our previous blog: The Health Impact of the Foods and Drinks Consumed.
5. Physical Inactivity
A sedentary lifestyle that involves long periods of sitting and a lack of physical activity can raise your risk of heart disease, obesity, and diabetes.
What to do: Get at least 150 minutes of moderate exercise per week – a brisk walk counts.
Get at least 150 minutes of moderate exercise per week—and remember, it does not have to be complicated! Simple activities like a brisk walk during your lunch break, taking the stairs instead of the elevator, or going for a social walk with a friend instead of sitting at a café can all contribute to better heart health.
For more guidance, check out The Canadian Physical Activity Guidelines, which provide recommendations tailored to different age groups.
Want more motivation to move? Read our blog on The Benefits of Daily Movement to learn how staying active supports your overall health and wellness.
6. Stress
Not all stress is bad but chronic negative stress raises blood pressure and may lead to unhealthy habits such as overeating, drinking alcohol, or smoking.
What to do: try deep breathing, yoga, or spending time in nature to relax. Finding small ways to incorporate stress relief into your daily routine can make a significant impact on your health. For more practical stress-management strategies, check out our blog on stress relief tips for managing holiday stress, which provides simple, effective techniques that can be used year-round.
7. Alcohol Consumption
Alcohol can increase blood pressure, add empty calories, and lead to weight gain. Recent research also shows that alcohol consumption may increase risk of certain cancers and heart disease.
What to do: Follow the latest Canadian alcohol guidelines, which recommend limiting alcohol intake as much as possible for overall health. For a deeper dive into the effects of alcohol on the body and how to make informed choices, read our blog: Rethinking Alcohol: Understanding the Health Effects of Alcohol.
8. Diabetes
Uncontrolled diabetes can damage blood vessels and increase your risk of heart disease.
What to do: Monitor blood sugar levels, eat a balanced diet, and stay active.
A Surprising Risk Factor: Artificial Sweeteners
Did you know that artificial sweeteners might also play a role in heart disease? In a previous blog, we discussed how these substances may contribute to obesity, diabetes, and metabolic issues – all of which are linked to heart disease.
Choosing natural sweeteners like honey, maple syrup, or whole fruits can be a smarter choice.
Simple Steps to Protect Your Heart
Preventing heart disease does not have to be overwhelming. Here are some easy habits to incorporate into your daily routine:
- Eat more vegetables and fibre-rich foods
- Get moving – even a 30-minute daily walk makes a difference
- Reduce salt, sugar, and processed foods in your diet
- Quit smoking and limit alcohol intake
- Manage stress with relaxation techniques and good sleep
- Get your blood pressure, cholesterol, and blood sugar checked regularly
Take Charge of Your Heart Health Today
Understanding the risk factors for heart disease is the first step towards prevention. The next step? Taking action. Small changes in your daily routine can lead to a stronger heart and better overall health.
At Alliance Chiropractic, we take a holistic approach to health and wellness. If you have any questions about managing stress, staying active, or making heart-healthy lifestyle changes, we are here to help.
Have questions about heart health? Contact us today.
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Information for this blog was sourced from: Heart & Stroke Canada, Government of Canada: Heart Disease Statistics & Surveillance, Heart Disease in Canada, Preventing Heart Disease.