Heart disease and stroke are impacting more Canadians than previously estimated — 6 million people are living with these conditions. The good news is nearly 80% of premature heart disease and stroke can be prevented by adopting healthy habits.
What affects your risk for heart disease and stroke?
Lifestyle factors like smoking and vaping, nutrition and physical activity, as well as medical factors like high blood pressure, diabetes and cholesterol, increase your risk for heart disease and stroke. Aging is also a factor, and women’s risk changes across life stages.
What role do genetics and family history play in heart disease and stroke?
“When people hear ‘family history,’ they usually think about genetics, and that’s important because genes do account for a lot of risk. But families also pass down lifestyle habits, and communities do the same. Healthy habits spread, but unfortunately unhealthy habits spread just as easily,” says Dr. Guillaume Paré, a Heart & Stroke researcher.
Fortunately DNA and family history don’t always make heart disease and stroke inevitable. Healthy habits and managing medical risks can go a long way toward protecting your heart and brain.
What you can do:
- Get curious about your family’s health. Ask your relatives if anyone had heart disease or a stroke early in life. Knowing your family history gives you a head start.
- Share what you learn. Tell your healthcare provider about your family’s health history, so they can help you understand your risk.
- Don’t let genetics call all the shots. Even if heart disease runs in your family, healthy habits like eating well, moving more and not smoking can help protect your heart and brain.
When people hear ‘family history,’ they usually think about genetics … but families also pass down lifestyle habits.
How do smoking and vaping affect heart health?
Smoking is the leading cause of preventable death and disability, claiming 46,000 Canadian lives each year. Vaping and nicotine pouches are newer concerns — especially among youth.
What you can do:
- Be smoke- and nicotine-free. Avoid cigarettes, vapes or e-cigarettes, nicotine pouches and other nicotine products.
- Plan your quit journey. Set a quit date and talk to your healthcare provider about cessation support. Let friends and family in your support system know, so they can cheer you on and help you stay on track.
How does high blood pressure impact heart and brain health?
Hypertension Canada defines high blood pressure as 130/80 mmHg or higher.
More than 8.2 million adults in Canada have high blood pressure, which is the number one risk factor for stroke and a major risk factor for heart disease.
What you can do:
- Know your numbers. Check your blood pressure regularly at home, the pharmacy or your healthcare provider’s office.
- Eat smart, move more and stress less. Fill your plate with colourful veggies and fruit, whole grains and lean proteins. Stay active and find ways to manage stress.
- Stick to your meds. If you’re prescribed medication, set a reminder and use a pill organizer, so you never miss a dose.
How does nutrition shape your risk of heart disease and stroke?
Eating well helps lower your risk by improving cholesterol, reducing blood pressure and controlling blood sugar.
What you can do:
- Load up on plants, whole grains and protein. Make veggies and fruit the stars — add colour with salads, roasted sides or sliced fruit. Round out your plate with whole grains like brown rice or quinoa, and protein-rich foods like beans or fish for a balanced meal.
- Skip the junk. Ultra-processed foods and drinks are typically high in salt and sugar. Swap chips for nuts and try sparkling water with citrus instead of soda.
- Read the label. Quick checks for foods high in sodium, sugar and saturated fat help you make heart-smart choices as you shop.
What else can you do to support your heart and brain health?
- Use the Heart & Stroke Risk Screen tool to learn about your personal risk and get a customized action plan.
- Read our Heart Month Report for the latest findings and recommendations.
