Healthy Heart Day: What's new in Heart Disease?

April 30, 2024 12:00 a.m.

Healthy Heart is a free community educational event focused on empowerment and self care with expert-lead experiential workshops ranging from heart disease prevention lifestyle guidance, diabetes education, stress management, and fitness sessions. Our lineup of exceptional speakers includes: Dr. A. Shekhar Pandey, Dr. Peter Lin, Dr. Sonja Reichert and Dr. Alice Cheng

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Introduction to Cardiac Rehab Seminar- Free

May 24, 2022 12:00 p.m.

Hearing that you or a family member has heart disease can be distressing. Learn what you can do to help prevent, treat and potentially even reverse it! What is Cardiac Rehab? What can you expect when you attend cardiac rehab? Family members and caregivers are welcome invited to attend.

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Introduction to Cardiac Rehab Seminar-Free

April 23, 2022 10:00 a.m.

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Stress Management Seminar- Free

May 24, 2022 3:00 p.m.

Learn about the surprising relationship between stress & heart disease and what you can do about it! By the end of this seminar, you will have learned a number of practical stress management strategies that you can put to use right away. Bring your questions for our stress management counselor. Family members and caregivers are invited to attend.

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Understanding Cardiac Medications Seminar- Free

May 25, 2022 3:00 p.m.

Learn about the medications you take and how they work and what to do if you encounter side effects. Bring your questions for our cardiac pharmacist. Family members and caregivers are invited to attend.

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Diabetes 101 Seminar-for Heart Disease Prevention- Free

May 26, 2022 3:30 p.m.

How much do you know about diabetes? What can you eat? What can you do? What tools are available for you to manage your disease? Know your numbers. Know what your diabetes medications do. Bring your questions for our cardiac pharmacist and diabetes educator, family members and caregivers are invited to attend.

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Understanding Congestive Heart Failure Seminar- Free

May 26, 2022 4:00 p.m.

Heart failure can sound like a very scary thing. Learn about your disease and what you can do to do to get better. Bring your questions for our heart failure nurse, family members and caregivers are invited to attend.

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Dietitian Seminar- Free

May 27, 2022 2:30 p.m.

With so many diets and so many choices, what should you eat for your heart health? What’s the deal with keto, DASH or Paleo diets? Get guidance from a registered dietitian. family members, caregivers, grocery runners, and home chefs are invited to attend.

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Empower Your Health: Taking Control of Diabetes with Our Certified Diabetes Educator, Ashley- Free

October 15, 2023 3:00 p.m.

Ready to take charge of your diabetes and live a healthier life? Join us in this empowering video as our certified diabetes educator shares invaluable insights, practical tips, and personalized strategies to help you manage and control your diabetes effectively.

Discover the latest information on diabetes management, learn about personalized nutrition plans, and gain a deeper understanding of how to integrate exercise into your routine. Our expert will guide you through essential self-care practices, empowering you with the knowledge and tools needed to make informed decisions about your health.

Whether you're newly diagnosed or have been managing diabetes for years, this video is designed to inspire and educate. Don't let diabetes control you—take control of your diabetes and transform your life! Subscribe now for expert guidance, real-life success stories, and the motivation you need to thrive on your journey to better health.

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Patient Resources

Name: Be Like Water Media Inc.
Price range: $

Patient Education Resources

Taking your medications correctly and arriving at your medical appointments on time is a great start but that alone is not enough for treatment success. As a heart patient, you must take an active role in your recovery by not only following the advice of your healthcare team, but also by proactively educating yourself on how best to manage your heart condition. Studies show that the most crucial element in treatment success is patient-education. That makes you the most important member of the healthcare team.

The internet is full of confusing, contradictory messaging. Which sources should you trust when it’s your health--your life--on the line? We have compiled reliable, medically-verified, science-based sources to help reduce this decision-fatigue. Rest assured, when we make a recommendation, we have only your health at heart.

Atrial Fibrillation Resources

Chest Pain Resources

Congestive Heart Failure Resources

Smoking Cessation Resources

Heart Healthy Diet & Diabetes Management Resources

Heart Healthy Exercise Resources

Mental Health & Stress Management Resources

Cardiac Devices, Implants and Procedures

Articles and Interviews with Dr. Pandey

Tips to reduce sodium salt intake

Sodium Smart Recipe Book:

Tips for Reading the Nutrition Facts

Make sure you read the serving size and compare it with how much you are actually eating! In other words, if the serving size is for one cup and you have two, then you need to double the sodium it says.

Make sure to check the nutritional facts on all food you eat; you may find even foods that don’t taste salty actually have high amounts of sodium. For items that do not have a label, you can use this guide that lists sodium content in many foods.

Eat only 75% of the daily value! The daily value percentage is based on a diet with 2400 mg of sodium, which is far more than the 2000 mg heart failure patients should be having! When using the % daily value, try to keep your total for the day under 75% - or under 25% per meal.

In general, there are certain types of foods you should avoid:

Instead, eat fresh food that you prepare yourself! You will be more mindful of how much salt goes in to your food when you have to measure it out and add it in! Use this Sodium Calculator to determine how much salt you are consuming

There are some great resources to help you find low salt meals and the American Heart Association Low-Salt Cookbook.

Here are some great tips from the Ottawa Heart Institute about following a low-sodium diet at home and when you are eating out:

When you eat at home

Reduce your salt gradually to give your taste buds time to adjust.
Instead of adding salt to food when you cook or eat, season foods with herbs and seasonings that do not have salt.
Avoid “instant” foods that come in a bag or a box.
If you must eat canned goods, rinse the foods before cooking and eating them.
When grocery shopping, choose items from the outer aisles, where most of the fresh foods are found.
Plan your meals ahead of time (e.g., grill an extra chicken breast to use in sandwiches the next day).
Make your own or choose low-sodium sauces.
Make salad dressing with fresh garlic, herbs, olive oil and flavoured vinegar.
Add seasonings to soups during the last hour of cooking for maximum flavour.
At the grocery store, choose items labelled "no salt added" or "low sodium."

When you eat out

Ask for food cooked with no salt.
Do not use the salt shaker.
Avoid cheese or sauces.
Avoid fried foods—choose grilled, baked or steamed items.
Choose oil and vinegar salad dressing.
Avoid bacon, sausage and ham.
Request that foods be served without the high-salt condiments or sides (e.g., avoid relish, mustard, ketchup, pickles, potato chips, sauces and dressings). Ask for low-salt substitutions, such as tomatoes, cucumbers, lettuce, horseradish, oil and vinegar, and lemon.
Eat foods in their fresh states because fresh foods are naturally low in sodium. Try grilled vegetables or fish rather than battered and deep fried.
Ask for dressings and sauces on the side so you can control how much you add.
A quick rule of thumb for fast food dining is to limit your sodium intake at one meal to ¼ of your total salt/sodium for the day (about 600 mg of sodium per meal). Most restaurants have a guide listing the sodium content of their food items.
Bring half of your dish back home with you.
If you can’t avoid eating a high-sodium meal occasionally, cut down on the portion size and make low-sodium choices for the other meals of the day. For example, if you are celebrating a holiday and you know your dinner will be higher in sodium than usual, make sure to choose low-sodium options for your other meals.

Example of what to order when dining out

Grilled steak or chicken
Salad with balsamic vinegar and oil on the side so you can keep the portion to a small amount
Steamed or roasted vegetables
Angel food cake, fruit salad or sorbet
Roll or bread stick
4 oz. white wine

Visit the Ottawa Heart Institue for more information.

Low Sodium Salt Diet Guide