How to Become Heart Smart
Posted by Medavie Blue Cross on February 25, 2025
How to Become Heart Smart
Posted by Medavie Blue Cross on February 25, 2025
Heart disease and stroke are among the leading causes of death among Canadian men and women, claiming a life every seven minutes. It doesn’t have to be that way. Both are highly preventable. In fact, 8 in 10 cases of premature heart disease and stroke cases can be prevented by making healthy lifestyle choices.
February is Heart Month in Canada and the best way to celebrate is to take better care of our hearts. Many risk factors are in our power to control, and we owe it to ourselves and our loved ones to practice good heart health.
Signs of a heart attack
These include:
- Chest discomfort
- Sweating
- Nausea
- Shortness of breath
- Light-headedness
- Upper body discomfort
While most symptoms of a heart attack are the same for men and women, women are more likely to feel some discomfort in the chest rather than a sharp pain or tightness. The milder symptoms do not mean that a woman's heart attack is any less severe than a man's heart attack. Any symptoms of a heart attack should be taken seriously.
If you experience any of these signs, call 911 or your local emergency number immediately.
Risks for women
Note: Signs can vary and be different for men and women. In fact, nearly 80% of women miss the warning signs of a heart attack or stroke. A main reason is women have been understudied and under-researched in this area, making women especially vulnerable to heart disease.
Did you know?
- A woman dies of heart disease every 17 minutes in Canada.
- The #1 cause of premature death in women in Canada is heart disease and stroke.
- 53% of women who experience heart attack symptoms have them go unrecognized.
- 2/3 of all heart disease and stroke clinical research is based on men.
Healthy lifestyle choices
Nine in 10 Canadians have at least one risk factor for heart disease and stroke. Prevention is key to changing that percentage. You can significantly lower your risk by making simple healthy lifestyle choices:
Eating heart-healthy foods
Eating heart-healthy foods, such as fruits and vegetables, nuts, and foods packed with omega-3s — salmon and tuna are great choices (Note: Women's nutritional needs evolve throughout life stages, so consult your doctor.) Need some help to get started? Read more at How to get the nutrients we need for healthier, longer lives.
Exercising
Aim for at least 30 minutes of moderate-intensity physical activity most days of the week. Activities like walking, cycling, and swimming can strengthen your heart and improve circulation. Interested in Yoga? Learn more about this healthy practice and its health benefits at Top 10 Health Benefits of Yoga.
Maintaining a healthy weight
60 percent of the Canadian population is overweight and at risk of heart disease and stroke. Learn more about the Health Coaching and Chronic Disease Management benefit and its innovative weight loss solutions.
Getting enough sleep
Poor sleep habits can increase the risk of heart disease, hypertension, and other health issues. Aim for 7-9 hours of quality sleep each night. For some tips, see The ABCs of Getting More ZZZs.
Monitoring your health
Keep track of your blood pressure, cholesterol, and blood sugar levels.
Taking your prescribed medications
Taking prescribed heart medicines can reduce the risk of future heart problems and can help keep you out of hospital.
Getting an annual check-up with your doctor
Regular checkups with your healthcare provider can help detect early signs of heart disease, allowing for early intervention and better management.
Managing your stress
Chronic stress can increase blood pressure and contribute to unhealthy behaviors. Try relaxation techniques like meditation, deep breathing, or yoga to manage stress effectively. Explore the Mental Health resources available through Medavie Blue Cross.
Quitting smoking and limiting alcohol consumption
Quitting smoking is one of the most effective ways to protect your heart. Additionally, drinking alcohol in moderation (if at all) can help keep blood pressure in check.
Explore heart-healthy tips on diet, exercise, stress and more on the Heart & Stroke Foundation website. Here you can do a risk assessment to find out if you are at risk of heart disease or stroke and take steps to reduce your risk. You can also learn the signs of a heart attack or stroke.
Heart health support
Health Coaching and Chronic Disease Management
If you are a member of a Medavie Blue Cross-insured plan, you are covered for ongoing education and support for better heart health. Our Health Coaching and Chronic Disease Management benefit reimburses you for one-on-one counselling and education services with a health coach to help you lower your cholesterol and keep your blood pressure in check.
360 Total Care
Included under this benefit is our 360 Total Care program, which offers telemedicine and virtual coaching to help conquer diabetes, hypertension, and weight management challenges.
Health Connected
Health Connected is our online wellness portal featuring a variety of healthy living tools and resources, including a health risk assessment tool.
Blue Cross Mobile App
Download the Blue Cross Mobile app to help you manage your prescription drugs and more!
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...