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February is heart month and Dr. David Blank, medical biochemist with the MUHC lipid clinic, offers these tips to help you improve your cardiovascular health this year.

The MUHC lipid clinic treats approximately 2,500 patients per year. The majority of patients seen have high cholesterol and are at an increased risk for cardiovascular disease (CVD). The clinic also follows a number of patients with high triglycerides, as well as individuals with rare inherited disorders of lipid metabolism such as familial hypercholesterolemia and dysbetalipoproteinemia. Many of the clinic's patients have other disorders, such as metabolic syndrome and diabetes, that increase CVD risk.

This large and growing group of patients requires aggressive treatment by a multidisciplinary team of physicians, dietitians and nurses who stress lifestyle changes as the first step but will prescribe medications when required. "Cardiovascular disease is the number one killer in Canada," says Dr. Blank. "However, you have a certain element of control over several major risk factors associated with this disease: being overweight, lack of physical activity and smoking. You can lower your risk factors by adopting healthy lifestyle choices — achieve a healthy weight by eating sensibly and watching your cholesterol, quit smoking, and exercise regularly".

"Obesity is an epidemic as well as a major risk factor in cardiovascular disease," explains Dr. Blank.

• Make wise food choices to keep your dietary fat and cholesterol at safe levels.
• Eat more fresh fruits and vegetables.
• Minimize your consumption of saturated and trans fats (unhealthy fats that increase your cholesterol).

There are two types of cholesterol, LDLs (low density lipoproteins — often called bad cholesterol) and HDLs (high density lipoproteins — often called good cholesterol). In order to minimize your LDL and increase your HDL you not only need to maintain a sensible diet, but you should:

• Consume adequate amounts of dietary fibre — soluble fibre like psyllium (Metamucil) or oat bran
• Add flax to your diet — a source of alpha linolenic acid can help you to lower the LDLs
• Increase your HDLs with omega-3 fish oils.

As for physical activity, it is not necessary to go to a high-power gym to establish an exercise routine, a simple, brisk 30-minute walk each day is sufficient to help you achieve a healthy weight. Studies have shown that people who carry excess weight around the middle tend to have high cholesterol and high blood pressure (two risk factors associated with cardiovascular disease).

Get active
Target your mid-section, and achieve a healthy waist circumference.

Quit smoking
Smoking is a major risk factor for heart disease which also lowers your HDL, so by giving up cigarettes, you reduce your risk of heart disease, increase your HDL, and get the additional bonus of reducing your chance of getting lung cancer and other lung diseases.

Dr. Blank's final piece of advice is to "implement these healthy lifestyle changes right away — start this right now. The sooner you start, the sooner you see the positive results."

Don't put off till tomorrow what you can start today.