Recipes to take care of your heart

Caring for your heart starts in your head! This is the recommendation of acquaintance Dr Martin Juneau, cardiologist and director of prevention at the Heart Institute in Montreal.

“Everything goes through the brain. We need to look at his health as a person making his financial statement. Especially around the age of 30-40, we have to ask ourselves the question: where do I want to be after 20 to 30 years? “It is a good awareness that the acquisition of healthy living habits can be done, to prevent risk factors related to cardiovascular disease and to maintain an optimal state of health. “It’s the ultimate goal of being on Earth: not to suffer and live happily,” he says.

Dr Martin Juneau is one of the few cardiologists in Quebec who specializes in prevention. For 35 years a good part of his career has been dedicated to her.

In the interview at Register, he underlined the importance of a good diet to take care of the heart, underlining the advantages of the diet of Mediterranean populations: “For more than 30 years, most scientific studies have been abundant in this regard. “We should avoid bad fats and sugar, eat vegetables and fruits, whole grains, nuts and legumes, ideally not too much plantain and red meat.”

Some benefits

The heart is the center of the body, so it has an overall effect on health, insists Dr Xhunau. Adopting healthy living habits improves the health of the heart and blood vessels, which has a direct impact on the brain, kidneys, liver, etc.

“When we work to prevent cardiovascular disease, we also act to prevent some cancers by delaying the onset of dementia,” he explains.

In addition to adopting a healthy diet, Dr Juneau stresses the importance of avoiding risk factors for diseases such as smoking, alcohol, stress, physical inactivity, pollution and lack of sleep.

The goal, he reminds us, is not just to live old, but to live as long as possible in good health: “Healthy life for men is 69 years and 71 years for women. “We need to cut short the period at the end of life when we feel bad.”

Eating well is easy, says iselise Latour, nutritionist at the ICPIC Center for over 29 years: “What helps a lot is the notion of a healthy dish: we put twice as many vegetables in it than any other kind. of food “.

– Elise Latour, nutritionist”/>

Photo Chantal Poirier

“No matter what you eat, you can go a long way toward good health if you cook for yourself.”
– Elise Latour, nutritionist

The winning recipe is to cook yourself based on the Mediterranean diet, avoiding pre-prepared and ultra-processed foods. “After only three weeks of healthy eating, you can see really positive results,” says Ms.ME Tower.

Heart and general health care necessarily includes healthy eating. “Eating well is an essential factor in keeping your heart and whole body healthy,” says the dietitian who cares for patients participating in the ICPIC Cardiac Rehabilitation Program.

The evolution of mentality

As evidenced by the new Canada Food Guide released in January 2019, there has been a major shift in thinking about what constitutes good food. “Early in my career, there was a lot of talk about eliminating fat, without distinguishing between types of fat and without paying attention to the harmful effects of sugars,” recalls Elise Latour, whose nutritional approach is in line with Canada’s Food Guide.

Finally, to change your bad eating habits, you need to have a long-term goal and continue gradually. “We have to forgive ourselves for not being perfect and enjoy making more and more nutritious dishes,” she concludes.

Good to know

  1. Studies recommend a combination of aerobic exercise, which increases heart rate, and strength training to optimize good cardiovascular health.
  2. Only 3% of the population adopts all behaviors necessary to avoid chronic problems, such as cardiovascular disease or cancer.
  3. For physical exercise, it makes no sense to push too hard. You need to find comfort in embarrassment. For example, taking a few breaths, but not so much that you do not speak.
  4. Dr Martin Juneau, director of prevention at the Montreal Heart Institute and ÉPIC Center published in 2017 A heart for life: Global cardiovascular prevention which gives a lot of advice.
  5. Studies show that 80% of the risk of stroke depends on 10 modifiable risk factors: high blood pressure, smoking, high waist to hip ratio (obesity), physical inactivity, poor diet, high cholesterol , poor sleep, stress, depression and. pollution.

– Valérie Guilbeault, kinesiologist“/>

Photo Chantal Poirier

“The most appropriate exercises are the ones you want to do throughout your life”
– Valerie Guilbeault, kinesiologist

Inflammation is the common factor in all diseases. “We reduce it by moving better and eating better,” says Valérie Guilbeault, kinesiologist and program coordinator at the ICPIC Center of the Heart Institute in Montreal.

Good heart health, achieved by a balance of physical activity and healthy eating, affects the whole body, as the condition of the blood vessels around the heart is likely to be the same in the brain and elsewhere in the body, she says.

To train properly, the body movement expert insists on a personalized approach, according to her skills. “You have to forget this notion that you have to push yourself to the maximum, but rather to go towards something realistic, clean
to each. Fast walking is a good example of achievable exercises.

longevity

It has to be fun, otherwise it will not stay over time. “After only 8 to 12 weeks, we enjoy the benefits of physical activity. This is when it becomes a drug. It does not take more than that! »

“Lack of time” is not a good excuse. “Just 15 minutes a day of exercise increases a healthy life expectancy by three years,” she said.

The best motivation is found in exercises with others. “I have seen this at the ICPIC Center for 19 years. There are many benefits to the group effect. “People encourage each other to come back every week to train,” notes Valérie Guilbeault.

10 Things You Need To Know About Nutrition

  1. Exercise is only 20% of weight loss, 80% is what you have on your plate every day.
  2. In the healthy dish, animal proteins accompany vegetables that should be the main element and not the other way around.
  3. The ideal is to eat three balanced meals a day, remembering that foods are the continuum of meals.
  4. When cooking yourself, make sure you put less sodium in your dishes, but more spices to improve the taste.
  5. Eating food at night is one of the worst habits. A good trick is to act every night as if you had a blood test the next morning and fast for 12 hours.
  6. White meat and fish are associated with a reduced risk of premature death.
  7. A home-made dessert can be more nutritious and contain significantly less sugar than a pre-prepared dessert.
  8. Consume eggs sparingly, as it is a food that contains cholesterol.
  9. Red meat and edible meats are linked to increased mortality from all causes, including cardiovascular disease, diabetes, respiratory diseases, liver disease, kidney disease and some cancers.
  10. Consumption of ultra-processed foods is strongly associated with weight gain and poor health: most of these products have poor nutritional quality, being free of some essential elements like fiber, omega-3, polyphenols, vitamins and minerals.

Trout with cheese sauce


EPIC Center

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Milefeuille with Mediterranean vegetables and tofu


EPIC Center

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Tortillas with tuna and pesto tomatoes dried in the sun


EPIC Center

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Sojani


EPIC Center

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Salad with red beans, corn and rice


EPIC Center

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tofu sandwich


EPIC Center

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Soup with energetic meal


EPIC Center

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Mexican-style bean salad


EPIC Center

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Hodgepodge of vegetables baked in the oven


EPIC Center

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Salad with green beans and yellow pepper


EPIC Center

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Salad with carrots, beets and edamame in a saucepan


EPIC Center

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Chicken, mango and avocado sandwich


EPIC Center

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Ratatouille with tofu


EPIC Center

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Hummus of qiqrash


EPIC Center

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Vegetarian Cretons


EPIC Center

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Bitter chocolate tofu pudding


EPIC Center

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cold oatmeal


EPIC Center

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Yogurt and raspberry cake


EPIC Center

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pudding chia


EPIC Center

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Energy balls with dates and buckwheat


EPIC Center

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