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  • Introduction

    Healthy living has emerged as a key priority for many of us. In the past 40 years, advances in medical science and healthier lifestyles has seen the average life expectancy increase by almost ten year, Women today in Canada can expect to live into their mid-eighties while men live into their early eighties.

    Much of the increased lifespan has been due to the reduction of deaths due to better management and prevention related to heart disease. Notwithstanding these advances, heart disease is still one of the leading causes of death and disease in Canada due in large part to increased incidence of diabetes and obesity.

    At KMH, we are committed to reducing the incidence of heart disease through timely, concise and high quality diagnostic imaging that supports prevention and management. As partners in health, KMH is committed to working with you toward the goal of health living. That is why we have designed a Cardiology High Risk Program to help manage modifiable risk factors that can lead to healthy living. Whether you come from a family with a history of heart disease or a population that has higher incidences of heart disease, or whether you need help modifying your lifestyle to reduce the risk of heart disease, KMH can help.

    One of the ways we can help is to provide information and resources that you can easily use to become better informed about what you can do to practice healthy living. We have organized these resources by risk factor, including:

    • healthy living;
    • hypertension;
    • diabetes;
    • smoking cessation;
    • obesity; and
    • stress management.

    All the resources (web links) have been reviewed and certified as legitimate and credible sources. Furthermore, they have been selected because they are informative, easy to use, navigate and understand and have information that is practical to incorporate into your daily life and routine.. Under each link is a brief description of the resource and the information provided. You can choose to select several links under a particular heart disease risk factor or a cross section of links across multiple risk factors. The key is to select those resources that will help support you on your journey to health living.

    Healthy Living

    Food Labels
    http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/index-eng.php

    Understanding nutritional, how to read them, make use of them, and make sense of common words used including “serving size” and “ingredient list”.

    Healthy Eating
    http://www.health.gov.on.ca/en/public/programs/healthychange/eating.aspx

    A wholesome look at healthy eating

    Canada’s Food Guide
    http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf

    An in-depth, healthy eating resource that provides users with recommendations through daily servings required of each food group (meat and alternatives, grains, dairy, and fruit and vegetables). Also has tips, as well as food and activity information on the guide.

    Healthy Living
    http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/index-eng.php

    Healthy living, including fact sheets, the promotion of physical activity, and what healthy living is

    Healthy Lifestyles
    http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483949/k.967D/Healthy_Living.htm

    Healthy eating, physical activity, healthy weight, and healthy recipes

     

    Achieving and Maintaining a Healthy Weight
    http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484283/k.98DC/Healthy_living__Achieving_and_maintaining_a_healthy_weight.htm

    Tips on how to achieve and maintain a healthy weight through eating the right foods and drinks, avoiding a variety of other foods and drinks, and partaking in regular exercise

    Hypertension

    Measure BP at home
    https://www.hypertension.ca/images/2014_EducationalResources/2014_MeasureBPatHome_EN_P1006.pdf

    Learn how blood pressure can be monitored at home, how to choose the right blood pressure monitor and cuff and how to properly conduct and read a blood pressure measurement at home using your own machine.

    How to Lower Your Blood Pressure
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/heart-health/how-to-lower-your-blood-pressure

    Learn quick tips to help lower your blood pressure such as eating healthier, reducing stress, and restricting alcohol consumption.

    Hypertension Brochure
    http://www.cfpc.ca/uploadedFiles/Resources/Resource_Items/Health_Professionals/Hypertension_brochure_Blood_Pressure_Canada.pdf

    Learn how to manage hypertension to understand how to monitor your blood pressure and activities of daily living that can reduce hypertension.

    Managing your blood pressure
    https://www.hypertension.ca/images/2014_EducationalResources/2014_ManagingYourBloodPressure_EN_P1005.pdf

    This pamphlet by Hypertension Canada contains information on a variety of topics that are relevant to those who suffer from high blood pressure. These topics include target blood pressure values, advice for blood pressure monitoring at home, and how to eat a low sodium diet.

    Blood Pressure Action Plan Tracker
    http://ww2.heartandstroke.ca/hwplan.asp?media=hw_HSF2

    This hands-on tool, produced by The Canadian Heart and Stroke Foundation, helps patients manage their high blood pressure and ultimately achieve their target blood pressure value. Users can manage their blood pressure medications, and set reminders for blood pressure readings, appointments, and medication refills. Blood pressure readings can be graphed to look at the trends over time.

    Sodium and Hypertension
    http://www.cfpc.ca/uploadedFiles/Resources/Resource_Items/Sodium.pdf
    Learn how to lower blood pressure by reducing sodium intake in your diet, including daily sodium guidelines, helpful meal makeovers, and tips to lower your sodium intake.

    Healthy Eating for Healthy Blood Pressure
    https://www.hypertension.ca/images/2014_EducationalResources/2014_HealthyEatingforHealthyBlood_Pressure_EN_P1017.pdf

    Learn how to lower your blood pressure by reducing sodium intake, reading and understanding nutrition labels and helpful meal preparation.

    The DASH (Dietary Approaches to Stop Hypertension) Diet to lower high blood pressure
    http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3862329/k.4F4/Healthy_living__The_DASH_Diet_to_lower_blood_pressure.htm

    The DASH diet is one of the most critically acclaimed diets for managing hypertension. Learn about the benefits and program that millions have used to combat hypertension.

    Hypertension
    http://www.world-heart-federation.org/cardiovascular-health/cardiovascular-disease-risk-factors/hypertension/

    Learn about hypertension and cardiovascular disease, what hypertension is, how it impacts your heart and blood vessels, and different types of hypertension

    Hypertension Video
    http://www.medicalnewstoday.com/articles/150109.php

    An easy to understand video about hypertension, its causes, symptoms, treatment, and prevention

    Pulmonary Hypertension
    http://www.ottawaheart.ca/heart_disease/pulmonary-hypertension.htm

    Learn about pulmonary hypertension, its causes, diagnosis, progression and treatment.

    Why Blood Pressure Matters
    http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/WhyBloodPressureMatters/Why-Blood-Pressure-Matters_UCM_002051_Article.jsp
    Learn about the consequences of high blood pressure and factors that increase the risk of developing further complications with hypertension.

    Diabetes

    General Tips
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/general-tips

    This all purpose resource covers a wide range of topics, including diabetes and the elderly, preparing for your diabetes-related visit, staying healthy, important tests and so forth.

    Managing Type Two Diabetes
    http://www.health.gov.on.ca/en/public/programs/diabetes/docs/diabetes_factsheets/English/stayhealthy_diabetes_240314en.pdf

    Gain insights into how to be healthy and what to be aware of if you have been diagnosed with type-two diabetes, including targets for blood pressure, haemoglobin and cholesterol.

    Blood Glucose and Insulin
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/blood-glucose-insulin

    This resource includes links to a variety of topics including how to manage your blood glucose and what to do when thinking of starting insulin.

    Managing Blood Glucose
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/blood-glucose-insulin/managing-your-blood-glucose

    Learn all there is you need to know about as a diabetic about blood glucose. Questions and answers focus on how often blood glucose should be checked, how to check it, and what the recommended targets are for blood glucose levels and haemoglobin.

    Maintaining a Healthy Weight
    http://www.health.gov.on.ca/en/public/programs/diabetes/living/weight.aspx

    Learn about how to remain healthy and maintain a healthy weight after being diagnosed with diabetes and about special considerations people with diabetes need be aware of.

    Managing Cholesterol
    http://www.health.gov.on.ca/en/public/programs/diabetes/living/cholesterol.aspx

    Diabetics can learn about how to keep their cholesterol in check and to use a checklist for healthy living and target goals for cholesterol.

    Diabetes Facts
    http://www.eatrightontario.ca/en/Articles/Diabetes-Prevention/Diabetes-%E2%80%93-these-facts-may-surprise-you!.aspx

    Learn about answers to frequently asked questions about diabetes, as well as health living tips and resources.

    Mortality from Diabetes
    http://www.statcan.gc.ca/pub/82-003-x/2014003/article/11909-eng.htm

    Learn about the complications resulting from diabetes, and the relationship of this widespread chronic disease with cardio-vascular complications, as coronary heart disease and kidney disease.

    Prevention of Type 2 Diabetes by Changes in Lifestyle
    http://www.nejm.org/doi/full/10.1056/NEJM200105033441801

    This journal article describes how after losing weight due to a healthy change in lifestyle, the risk of people developing diabetes decreased significantly.

    Diabetes Myths
    http://www.diabetes.org/diabetes-basics/myths/

    Learn about the myths associated with diabetes – what is true and false.

    Diabetes Compendium
    http://my.clevelandclinic.org/disorders/diabetes_mellitus/hic_diabetes_mellitus_an_overview.aspx

    A broad range of topics are covered, including diabetes prevention, care and treatment, management, nutrition and exercise, health aspects, cardiovascular complications, stress and depression, skin conditions, and others.

    Smoking Cessation

    Smoking and Diabetes
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/heart-health/smoking-diabetes

    A quick look at questions about smoking cessation for diabetics; very important as smoking increases the risk of atherosclerosis in diabetics

    Quit Smoking Tips
    http://www.health.gov.on.ca/en/public/programs/healthychange/smoking.aspx?utm_source=OneSite&utm_medium=LMHCH%2BLandingPage&utm_campaign=LMHCH

    Facts about smoking and how to make quitting easier

    QuitRunChill Web Program
    http://www.quitrunchill.org/

    A smoking cessation program that trades cigarettes for running. A “do-it-yourself” program that consists of a running routine designed by the user with weekly goals.

    Smoking Factsheet
    http://www.cancer.gov/cancertopics/factsheet/tobacco/cessation

    This easy to follow factsheet addresses a variety of frequently asked questions about smoking. Questions such as “does tobacco smoke contain harmful chemicals?”, “what are some of the health problems caused by smoking?”, “what are the risks of tobacco smoke to non-smokers?”, and “is smoking addictive?”.

    Financial Cost of Smoking Calculator
    http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingResources/Financial-Cost-of-Smoking-Calculator_UCM_304171_Article.jsp

    Calculate how much money you can save by quitting smoking.

    Fact Sheet about health benefits of smoking cessation
    http://www.who.int/tobacco/quitting/en_tfi_quitting_fact_sheet.pdf

    This quick, easy-to-read factsheet addresses the health benefits of smoking cessation. Some topics covered include long-term health benefits and life expectancy gained after quitting.

    Benefits of Smoking Cessation for Longevity (interesting journal article)
    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447499/

    An article that describes the health benefits of smoking cessation and increase to life expectancy. For example, quitting smoking at age 35 can increase your life expectancy by about 8 years.

    How to Handle Withdrawal Symptoms and Triggers when Quitting Smoking
    http://www.cancer.gov/cancertopics/factsheet/Tobacco/symptoms-triggers-quitting
    This fact sheet answers a variety of frequently asked questions that need to be taken into consideration when dealing with the psychology of nicotine withdrawal resulting from smoking cessation. It also describes what smoking triggers are and how to handle them.

    Quitting Smoking
    http://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/quitting/index.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+CdcSmokingAndTobaccoUseFactSheets+(CDC+-+Smoking+and+Tobacco+Use+-+Fact+Sheets)

    This fact sheet describes nicotine dependence, health benefits of quitting, methods to quit smoking, and resources that can help with the cessation process

    Obesity

    Weight Control: Losing weight and keeping it off
    http://www.cfpc.ca/uploadedFiles/Resources/Resource_Items/Patients/WeightControl_EN.pdf

    There are several frequently asked questions regarding weight loss and maintenance, including tips regarding the use of diet drugs, the best type of exercise, different foods high in fat, and how to change eating habits.

    Calorie Counter, Workout Videos and Diet Plans
    http://www.livestrong.com/health/

    Healthy living resources cover several topics such as sleep, how to obtain a healthy weight, a free calorie counter, workout videos, diet plans, and activity plans.

    My Healthy Weight Action Plan
    https://ehealth.heartandstroke.ca/HeartStroke/HWAP2/Home.aspx

    This resource, produced by The Canadian Heart and Stroke Foundation, will help you manage your weight and activity levels, with the goal of achieving your target weight. You can create your own profile, design a weight management plan and monitor your progress.

    Obesity
    http://www.mayoclinic.org/diseases-conditions/obesity/basics/definition/con-20014834

    Obesity is viewed as a disease, and associated symptoms, causes, risk factors and complications are explained.

    Obesity Fact Sheet
    http://chealth.canoe.ca/channel_section_details.asp?text_id=6336&channel_id=2053&relation_id=108033

    This resource describes obesity, its widespread and growing increasing incidence, how it impacts children, and its negative impact on healthy living.

    Stress Management

    Stress Management and High Blood Pressure when dealing with Diabetes
    http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/heart-health/stress-management-high-blood-pressure

    This guide informs you about how high stress levels affect the body and provides a series of coping strategies.

    Stress Management
    https://www.icm-mhi.org/en/prevention/adopt-healthy-lifestyle/stress-management

    Helps individuals manage stress through a structured program (stop, move, communicate, develop, and time method).

    Stress Management Journal
    http://helpguide.org/mental/stress_management_relief_coping.htm

    Learn how to reduce stress and prevent it from interfering in your life, using a stress journal.

    Stress Management
    http://www.counselingcenter.illinois.edu/self-help-brochures/stress-and-anxiety/stress-management/

    Learn about the negative impact of physical and emotional stress, how stress can be managed and eliminated from your life, and what a desirable stress level is.

    Top 10 Stress Management Techniques
    http://www.scu.edu/wellness/topics/stress/toptenstress.cfm
    Tips and techniques for relaxing to help those who suffer from high stress levels.

    What’s Your Stress Index?
    http://www.cmha.ca/mental_health/whats-your-stress-index/#.U-FccPldWSo
    This resource can help you determine your stress level at any time.

    Stress Management – The Big Picture
    http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Stress-Management_UCM_001082_SubHomePage.jsp

    A wide-ranging summary of topics, such as: stress management, healthy ways to get rid of stress, how to control stress, and how stress affects you.

    Mental Health – Coping With Stress
    http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/stress-eng.php

    Learn how to identify the symptoms of stress, health effects and risks of stress, and what to do about them.

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