Every 7 minutes, someone in Canada dies from heart disease or stroke. That's roughly 69,000 of us each year and represents about 30% of all deaths in Canada. The silent killer is silent no more.

Aside from the emotional toll, heart disease and stroke adds up to a whopping $22.2 billion every year. That factors in the cost of doctors, hospital services, lost wages and work hours. If you don't take precautions to prevent heart disease and stroke for yourself, think about who's footing the bill!

9 out of every 10 Canadians have at least one heart disease and stroke risk factor. 90% of us either smoke, drink alcohol excessively, are physically inactive, are obese, have high blood pressure, have high cholesterol, or are diabetic. For many, it is a deadly combination of the more than one of the above. The good news is that heart disease and stroke are not inevitable or insurmountable. Here are a few tips and guidelines to help you ensure that you are doing everything you can to make sure your ticker keeps on ticking.

Nutrition

Fruits, vegetables, and whole foods are good for us. This is nothing new. Yet more than one quarter of Canadians get 35% or more of their total calories from fat (including transfats). That is way too high! As with anything in life, moderation is the answer. Nobody expects you to never eat a hamburger or French fries but that has to become an exception, not the rule. When 30% of Canadian children and teens visit a fast food establishment daily, it's no wonder that 60% of Canadians 18 years and older are overweight and obese. Childhood is not only important for intellectual and emotional development. Establishing proper nutrition and physical activity regiments is vital to the overall health of Canadians. The Heart and Stroke Foundation has a collection of healthy and easy to prepare meals  to help us all turn the corner when it comes to our diets.

Alcohol Consumption

Beer, wine, and other spirits are part of daily life in Canada. But in sticking with the theme of moderation, alcohol needs to be consumed on occasion. 22% of Canadians drink excessively (5 or more drinks at a time, 12 or more times a year). Aside from the other physical dangers to your brain, liver, and other vital organs, excessive alcohol consumption increases your blood pressure, your risk of becoming obese, and, overall, your risk of heart disease and stroke.

The 'French Paradox' about red wine has drawn a lot of attention over the years. The 60-minute study found that the French had a lower incidence of heart disease and stroke despite their relatively high fat diet. It was thought that the French tradition of drinking moderate amounts of red wine was a factor. Studies have shown that antioxidants such as flavonoids or resveratol, known for lowering our bodies 'bad' LDL cholesterol and elevates the 'good' HDL cholesterol. But take note. The French are also known for their tiny portion sizes and may also be responsible for their low rate of heart disease and stroke.

Stress

What is stress?

Stress is a feeling you get when faced with a challenge. In small doses, stress can be good for you because it makes you more alert and gives you a burst of energy. For instance, if you start to cross the street and see a car about to run you over, that jolt you feel helps you to jump out of the way before you get hit. But feeling stressed for a long time can take a toll on your mental and physical health. Even though it may seem hard to find ways to de-stress with all the things you have to do, it's important to find those ways. Your health depends on it.

Can stress affect my health?

The body responds to stress by releasing stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress can help cause a variety of health problems, including:

• Mental health disorders, like depression and anxiety
• Obesity
• Heart disease
• High blood pressure
• Abnormal heart beats

Everyone has to deal with stress. There are steps you can take to help you handle stress in a positive way and keep it from making you sick. Try these tips to keep stress in check:

First, try to identify any specific situations in your life that cause you to experience particularly severe stress, and avoid, alter or limit those situations as much as is feasible.

Develop a new attitude

Choose an activity that will make you laugh

Take deep breaths

Massage tense muscles

Take time to do something you want to do

Get enough sleep

Eat right

Get moving

Don't deal with stress in unhealthy ways

Get help from a professional if you need it

One recent survey found that women were more likely to experience physical symptoms of stress than men. But we don't have enough proof to say that this applies to all women. We do know that women often cope with stress in different ways than men. Women "tend and befriend," taking care of those closest to them, but also drawing support from friends and family. Men are more likely to have the "fight or flight" response. They cope by "escaping" into a relaxing activity or other distraction.

Smoking

Smoking kills. Period. 29% of all smoking-related deaths are from heart disease and stroke. If current levels of tobacco use continues, more than 1 million Canadians will die over the next 20 years from heart disease and stroke brought on by smoking tobacco. In comparison, approximately 44,000 Canadians died in World War II.  

Being a smoker doesn't have to mean having a death sentence. The day you quit smoking, your risk of heart disease or stroke decreases. After 1 year, your risk is cut in half. Quit for 10 years and your risk of dying from lung cancer is cut in half as well as your risk for heart disease and stroke. 15 year quitters? They basically have the same risk as non-smokers. The incentive is there. Quit now. 58% of smokers successful quit after 1 or 2 attempts.

The answers to the question of heart disease and stroke are simple. We have outlined many ways for you to lower your risk factor and lead a healthy and happy life. The question you have to ask yourself is not whether or not you can do it but rather when.