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Community Clinic: Virtual Information Session
You’re invited! We are also hosting a virtual community information session for those unable to attend the open ... Full Story
Thursday, February 22
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Healthier Heart Tips

At PEFHT's Cardiac Rehab, we are committed to promoting overall well-being, and this month, we want to share some valuable insights with everyone on how you can improve your heart health.

#1 Regular Exercise


Let's talk about getting some exercise in your life.

It's recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise per week. That might sound like a lot, but it's totally doable!

Consider including activities that get your heart pumping, like brisk walking, jogging, cycling, or swimming.

These can be fun ways to stay active and healthy.

And remember strength training exercises! It's important to do these at least two days a week to keep your muscles strong.

#2 Have a Nutritious Diet


Want to try to take better care of your heart through food choices?

Try incorporating a variety of fruits, veggies, whole grains, and lean proteins into your meals.

Also, it's a good idea to limit your intake of saturated and trans fats, cholesterol, and sodium.

Our registered dietitian and Cardiac Rehab program promotes the Mediterranean Diet, which is known for its heart-healthy benefits.

Try it for at least 2 weeks and see how you feel!

#3 Quit Smoking


If you smoke, quitting is one of the best things you can do for your heart.

Seek support from friends, family, or a smoking cessation program.


#4 Manage Stress


Practice stress-reducing techniques like deep breathing, meditation, or yoga.

You can engage in activities you enjoy to help ease stress.

These are just a few of the ways you can manage your heart health.

We also suggest getting a good night's rest, managing your medications, staying hydrated, limiting alcohol, getting regular checkups, blood work and more!

Visit our Cardiac Rehab webpage for more information.

Other helpful websites:

Home | University of Ottawa Heart Institute

Welcome to Cardiac College™ (healtheuniversity.ca)

Living Well with Chronic Conditions

Living Well with Chronic Pain

Mindfulness for Chronic Conditions - Living Well - South East Ontario (livingwellseontario.ca)