Eat your way towards a healthier heart

Eat your way towards a healthier heart



February is Heart Health month, and we want to make sure you’re taking care of your heart, not just that of the one you love! So with Valentine’s Day behind us and no further ado, here are some heart health basics!

In your 20s…Between 30 to 40From 40 to 50The golden years
Know your family history: are you at risk? Embrace healthy eating, start exercising, and Don’t smoke! Please don’t wait until it’s too late…Know your numbers: now is the time to start watching those vitals, and start taking the needed action. Self-care is your best friend: never neglect your body signals, nor ignore work or family stress as it builds up. Exercise!Don’t skip the checkups and keep monitoring your cholesterol, blood pressure and weight levels. Exercise: it’s never too late to start!Sleep…we know it’s tough, but 8 hours is ideal, if not then at least 6. Do something that makes you happy: get a new hobby, learn a new skill or go on that trip you’ve been planning for the past decades.



When it comes to matters of the heart, fat has long been enemy “Number One” but recent studies are challenging this status quo, and increasingly linking high sugar and carbohydrate levels to heart disease. Unfortunately, it’s not as simple as one versus the other as not all fats are created equally and there’s probably over a dozen different names/types of sugars… So what does one eat? We say, keep it healthy, clean and balanced!


  • Healthy: focus on micros-nutrients (make sure you’re getting the right vitamins and minerals) not just macros (carbs, fat, protein and calories).
  • Balanced: practice portion control and make sure each meal is balanced with complex carbs, good fats, lean protein and veggies. Remember, the recommended daily intake of fat for healthy individuals is 30% of your total calorie intake.
  • Clean: your worst enemy is probably processed foods so read the labels and steer away from ingredients you can’t pronounce!

The American Heart Association has set guidelines for cutting down sugar intake to slow down obesity & heart diseases with the following recommendations:

  • Females: 100 calories per day (about 6 teaspoons or 24 grams of sugar)
  • Males : 150 calories per day (about 9 teaspoons or 36 grams of sugar


Here’s a little cheat sheet to help you eat better.

Directions: Cut along the dotted line, glue both folds together. Keep on hand next time you’re debating what to order.


We hope you enjoyed our first issue and would we want to keep this newsletter valuable to
you, so please share your feedback and suggestions by emailing us at!

Yours in Health,

Nathalie Haddad

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