Heart Health Archives - London Drugs Blog

Love Your Heart: Preventing Heart Disease

Heart disease remains one of the leading health challenges facing Canadians today—but the good news is that many risk factors can be prevented or improved with the right knowledge and support. From understanding key health numbers to making simple lifestyle changes, here’s how you can take meaningful steps to protect your heart.

1. Heart Health: Quick Facts

Heart disease is more common than most people realize. Here are a few important insights:

Over 2.6 million Canadians are living with diagnosed heart disease.
Heart disease is Canada’s second leading cause of death, after cancer.
9 in 10 Canadians have at least one risk factor for developing heart disease.
Men are typically diagnosed 10 years earlier than women.
Many risk factors are preventable, and early screening can significantly reduce your risk.

2. Know Your Numbers: Key Indicators for Heart Health

A. Know Your Blood Pressure
High blood pressure is the most common preventable risk factor for heart disease and is linked to nearly half of cases worldwide. Hypertension Canada recommends:1. Use a validated automated blood pressure monitor

Only 45% of online‑sold monitors are validated for accuracy.
90% of monitors sold in community pharmacies, including London Drugs, meet Hypertension Canada’s validation standards.
Your pharmacist can recommend the right device and teach you proper technique.

2. Know your blood pressure target

Most adults should aim for below 130/80 mmHg (2025 Hypertension Canada Guidelines).
Your target may vary based on age, health conditions, and your doctor’s recommendations.
If your readings are consistently high, your healthcare provider may prescribe medications to help manage it.

B. Know Your Sugars (A1C)Your Hemoglobin A1C test shows your average blood sugar over the past 2–3 months.

Targets:

A1C below 6.0% for people without diabetes
A1C 7.0% or lower for most people with diabetes

People with diabetes are 2–4 times more likely to develop heart disease.

Screening:

Adults over 40 should have glucose screening every 3 years.
Those at higher risk may need more frequent tests.

C. Know Your Cholesterol

Cholesterol is essential for many body functions, but too much can contribute to plaque buildup and block blood flow to the heart and brain.

Two types: LDL (“bad”) and HDL (“good”)
Chronic high cholesterol increases the risk of heart attack and stroke
Regular screening begins at age 40, or earlier if you’re high-risk

If medication is needed, your provider may prescribe treatments that reduce cholesterol production or absorption.

3. Know Your Risks: Steps to Lower Heart Disease Risk

Some risk factors can’t be changed, like age or family history—but many can. Here’s what you can focus on:

✓ Eat a balanced, heart‑healthy diet

Follow Canada’s Food Guide
Diets like Mediterranean or DASH help lower heart disease risk

✓ Move your body regularly

Aim for 150 minutes of activity per week
Include muscle‑strengthening exercises
Reduce long periods of sitting

✓ Maintain a healthy weight

Being over‑ or under‑weight increases heart disease risk. Balanced nutrition and movement help you stay within a healthy range.

✓ Prioritize sleep

Poor sleep affects blood pressure, weight, and blood sugar.
Aim for 7–9 hours nightly.

Tips:

Keep your room cool, dark, quiet
Maintain a consistent schedule
Avoid screens before bed

✓ Quit smoking

Smoking damages blood vessels and accelerates plaque buildup. Your London Drugs pharmacist can:

Help identify triggers
Build a personalized quit plan
Provide nicotine replacement and other treatments
Offer ongoing support

✓ Limit alcohol

Health Canada’s guidance states:

No amount of alcohol is risk‑free
More than 3 drinks/week increases cancer risk
More than 7 drinks/week increases heart disease and stroke risk

Reducing intake lowers your risk.

4. Know Your Team

Your heart health journey doesn’t have to be one you take alone. London Drugs pharmacists partner with doctors, specialists, and other healthcare professionals to help you:

Understand your risk factors
Monitor key health numbers
Choose validated health devices
Access medications and treatment options
Stay motivated and supported

Speak with your pharmacist today to learn how we can help you protect your heart and achieve your long-term health goals.

How to Measure Your Blood Pressure at Home Accurately

Stay on top of your heart health by staying on top of your blood pressure. Monitoring at home can be easy, reliable, and incredibly helpful for you and your healthcare team. With the right device and a few simple habits, you can get consistent results that give a true picture of your heart health. Let’s break down how you can measure blood pressure accurately in the comfort of your home!

Below, we break down everything you need to know — from choosing a validated monitor to setting up the perfect testing routine.

Simple Steps for More Accurate Readings

1. Choose the Right Blood Pressure Monitor

Using a validated device is the foundation of accurate home measurements.

Pick an upper‑arm, fully automated monitor
These provide the most reliable readings and are simple to use.

Ask your pharmacist for help selecting a device
They can guide you toward models that fit your needs.

Look for the Hypertension Canada Recommended Equipment Seal
This ensures the monitor meets accuracy standards. You can also browse approved models on the Hypertension Canada website.

2. Make Sure the Cuff Fits Properly

A poorly fitted cuff can lead to inaccurate results.

Check the cuff size
Most devices include a standard medium cuff, but small, large, and extra‑large cuffs are available.

Use the markings on the cuff
They’ll help confirm if the cuff is the right size for your upper arm (not too loose or too tight).

3. Measure Blood Pressure at Consistent Times Each Day

Routine matters — try to take readings at the same time daily.

Every morning:
After using the bathroom, before breakfast, and before taking morning medications.

Every evening:
Either before dinner or a few hours afterward.

Before measuring:
Avoid smoking or tobacco products, eating, or drinking alcohol for at least 30 minutes.
Wait 1 hour after intense exercise.

4. Set Up the Right Testing Environment

Choose a quiet place where you can sit comfortably at a table.

Before you start:

Rest quietly for at least 5 minutes
Do not talk
Sit with your back supported and both feet flat on the floor
Avoid crossing your legs

Prepare your arm:

Rest it on a table, bare (no tight sleeves)
Position the cuff 2–3 cm (1 inch) above your elbow crease
Ensure the tubing runs down the inside of your arm toward the monitor
Some cuffs include a guide to align with the brachial artery
The cuff should allow two fingers to fit snugly beneath the edge
Keep the middle of the cuff at heart level (use a pillow under your arm if needed)

5. Take Your Reading

If you’ve done all the above, then you’re ready to measure blood pressure …

Start your monitor
Press the ON button and remain still.

During measurement:
Breathe normally and avoid talking.

Take two readings
Wait 1 minute between them.

Track your results
Record both readings with date and time, or use a Bluetooth‑enabled monitor with an app for automatic tracking.

Share your results regularly with your healthcare provider.

Blood Pressure Targets

For most adults, the recommended overall target is below 130/80 mmHg, based on the 2025 Hypertension Canada Guidelines.
Ask your healthcare provider what goal is appropriate for you.

Need Help Choosing a Monitor or Measuring Correctly?

Your London Drugs pharmacist can help you pick the right device, explain how to use it, and support you in managing hypertension with medications or lifestyle changes.

Men’s Health Week – June 13-19

Men’s Health Week is June 13-19 2022, aimed to raise awareness about important health issues impacting men and boys.

Did you know?

According to Health Canada, men are twice as likely as women to suffer a heart attack.

Did you know?

According to Health Canada, men are newly diagnosed with heart disease about 10 years younger than women (55-64 years vs 65-74 years)

What is heart disease?

Heart disease is a term to describe a number of conditions affecting the heart including coronary artery and vascular disease due to hardening of the arteries (cause of most heart attacks and angina), rhythm disorders (arrhythmias), structural heart abnormalities, and heart failure.

What are some common causes of heart disease in men?

How can you reduce your risk of heart disease?

What else can you do to reduce your risk of heart disease?

Talk to your doctor or pharmacist about your risk of and management of high blood pressure, diabetes and high cholesterol. All are contributing factors to risk of heart disease.

What are the top 5 causes of death for men in Canada?

According to Statistics Canada (2020) the leading causes of death were:

Cancers
Heart diseases
Unintentional injuries (accidents)
Covid-19
Cerebrovascular diseases (strokes, hemorrhages)

Tips for heart-healthy living

Did you know that heart-healthy living could prevent up to 80% of the cases of premature heart disease and stroke? Sounds great, but just what does heart-healthy living mean? Heart-healthy living involves understanding your risk, making healthy choices, and taking steps to reduce your chances of developing heart disease.

Understanding your risks

Factors that raise your risk of heart disease include:

• high blood pressure

• high cholesterol

• having diabetes or prediabetes

• being overweight or obese

• smoking

• being physically inactive

• unhealthy eating habits

• being 45 or older for males or being 55 or older for females

• family history of early heart disease (a father or brother diagnosed before age 55 or a mother or sister diagnosed before age 65)

• history of preeclampsia (sudden rise in blood pressure along with too much protein in the urine during pregnancy) Each risk factor increases the chance of developing heart disease. The more risk factors a person has, the higher the risk. Some risk factors—such as our age and family medical history—are beyond our control, so it is particularly important to control the ones we can.

Heart-healthy eating

Here are some tips that will help you make healthier food choices:

• Limit the amount of processed foods you eat.

• Select brightly coloured fruits and vegetables, and include a variety of them in every meal.

• Eat protein-rich foods such as fish, lean meats, eggs, nuts, seeds, soy products, and legumes.

• Pick oils and foods that are high in monounsaturated and polyunsaturated fats, such as vegetable oils (not coconut or palm), nuts (almonds, walnuts, pine nuts), avocados, tofu.

• Choose whole grains more often.

• Choose fat-free or low-fat dairy products.

• Pick healthy plant-based fats, such as olive oil or canola oil, instead of animal fats, such as butter.

• Fill half your plate with vegetables and/or fruits, one-quarter of your plate with whole grain foods, and one-quarter of your plate with protein foods.

Heart-healthy activity

There are four main types of physical activity: aerobic, stretching, muscle-strengthening, and bone-strengthening. Aerobic activity is the type that provides the greatest benefit to your heart and lungs. Any level of aerobic activity—light, moderate, or vigorous— can benefit your heart, but moderate and vigorous-intensity aerobic activity done on a regular basis strengthens your heart muscle and improves your heart’s ability to pump blood to your lungs and throughout your body. This delivers greater blood flow to your muscles and raises the oxygen level in your blood. Examples of aerobic activities include:

• aerobic dancing and ballroom dancing

• bicycling, skateboarding, rollerblading, and jumping rope

• gardening, such as digging and hoeing

• hiking, walking, jogging, and running

• hockey, basketball, soccer, and tennis

• pushing a grocery cart around a store

Maintaining a healthy weight

Eating a healthy diet and being physically active will help you achieve and maintain a healthy weight, but it may not be enough. Even at a healthy weight, excess fat around the waist can increase your risk of high blood pressure, high cholesterol, and diabetes—health issues that contribute to your risk of developing heart disease.

Smoking and health

Smoking and exposure to second-hand smoke increases the risk of developing heart disease. You can find more information on how smoking affects health and the benefits of quitting in the article “Tobacco: What you need to know” on page 19. If you smoke and want to stop, your London Drugs pharmacists can advise you on products and strategies that can increase your chances of quitting successfully.

Managing stress

Stress can increase the risk of heart disease, as well as leading to anxiety and depression. But practicing relaxation techniques such as yoga and tai chi for just a few minutes each day can help you manage your stress in a healthy manner.

Heart disease is a very common problem, but you have the power to reduce your risk by making some heart-healthy choices. If you have any questions about heart health, your London Drugs pharmacists will be happy to answer them.

Read other health-related articles in our BetterCare Magazine here.

Diabetes and Heart Health

People with diabetes are more likely to develop heart disease or have a stroke than people without diabetes, and they are more likely to develop these problems at a younger age.

This is due, at least in part, to the fact that high blood glucose (blood sugar) levels can damage blood vessels as well as the nerves that control the heart and blood vessels. Additionally, people with diabetes often have a number of other risk factors that increase the chances of developing heart disease. These risk factors include being overweight (especially if the excess fat is found around the waist), high blood pressure, high cholesterol, being inactive, and smoking or using other tobacco products. Having a family history of heart disease or stroke also increases the risk. Because there is nothing we can do about our family history, it is even more important to take actions to minimize those risk factors that we can control.

Reducing your risk

Fortunately, you can reduce your risk of developing heart disease or having a stroke by taking steps to manage your blood glucose, monitoring your health, and making wise lifestyle choices. Here are some guidelines that will help.

• Alcohol intake: If you consume alcohol, check with your doctor to make sure it is all right for you to do so. Alcohol raises blood pressure by interfering with blood flow to and from the heart, and it can affect blood glucose levels. If your doctor says it is okay for you to drink alcohol, do so in moderation.

• Blood glucose: Aim for an A1C level of 7% or less by following your diabetes management plan.

• Blood pressure: Test your blood pressure regularly to make sure it is within the range your healthcare team has established for you, and have it professionally checked every time you visit your healthcare provider.

• Cholesterol: LDL cholesterol (sometimes called “bad” cholesterol) increases the risk of heart problems. Aim to keep yours below 2.0 mmol/L. To limit your LDL cholesterol and raise your HDL (“good”) cholesterol, limit the amount of animal fats you consume and eat more plant-based foods. Triglycerides, another type of blood fat related to cholesterol, can also raise heart disease risk. Check with your healthcare team to find out what range your triglycerides should be in and have your triglyceride levels checked periodically to make sure they are in that range.

• Smoking: The nicotine in tobacco causes blood vessels to narrow, which raises blood pressure. Smoking also makes blood pressure medications less effective. If you are a smoker and need help quitting, your London Drugs pharmacists can help with tips and smoking cessation products that can help you quit successfully.

• Stress: Stress can affect both blood pressure and blood glucose. Learn to manage stress in a healthy manner. Some options include socializing, being physically active, listening to soothing music, and engaging in a hobby you enjoy. Practicing relaxation techniques for just a few minutes each day can also help you manage your stress in a healthy manner.

Helpful relaxation techniques include:

• Yoga and tai chi are ancient arts that combine rhythmic breathing with postures or flowing movements. They provide a mental focus that is calming and can distract you from distressing thoughts.

• Mindful meditation involves sitting comfortably and focusing your attention on your breathing and on the present moment. Don’t let your mind drift to another time or place or to things you are concerned about. Research shows that mindful meditation may be helpful in relieving anxiety, depression, and pain.

• Guided imagery involves calling to mind images of places or experiences that you find soothing to help you relax.

• Breath focus is a simple technique in which you focus on taking long, slow, deep breaths and try to distance your mind from distracting thoughts.

• Body scan combines progressive muscle relaxation with breath focus. After a few minutes of deep breathing, focus your mind on one part of your body or one muscle group at a time and mentally release any physical tension you feel there. When the tension in that spot eases, shift your focus to another part of your body, moving your attention methodically until you have relaxed your entire body.

• Weight: Being overweight can make it more difficult to manage diabetes and can raise the risk for many health problems including high blood pressure and heart disease. A healthy eating plan and more physical activity often help. Excess fat carried around the waist can raise the risk of heart disease even in people who are not overweight. Ask your healthcare team to assess your waist circumference to see if your belly fat is in the healthy range.

When lifestyle changes aren’t enough to reduce your risk, your doctor may prescribe medication. It is important to take the medicine exactly as prescribed in order to get the most benefit from it. If you have any questions about your medicines or how to take them, your London Drugs pharmacists will be happy to answer them. Learn more about the Diabetes Management Clinics offered at London Drugs.

Managing your heart health

Coronary artery disease is the most common form of heart disease for people living with diabetes. This is caused by a buildup of plaque, or cholesterol deposits in the coronary artery walls. These arteries serve to supply oxygen and blood to the heart. When the plaque narrows or blocks the arteries, it decreases the blood flow to the heart, which can then cause a heart attack. If the blood flow to the brain is decreased, a stroke can occur. 1

Adults with diabetes are nearly twice as likely to have heart disease or stroke as adults without diabetes. 2 Gradually, high blood sugar can cause damage to your blood vessels and nerves. When your blood vessels are weak, they can become leaky and susceptible to cholesterol buildup. 3 However, you can make changes today to lower your risk of a heart attack or stroke by knowing you ABCDEsss 4*.

A – A1C of 7.0% or less
This lab test is done every 3 to 6 months measures your blood sugar control.

B – Blood pressure (BP) of less than 130/80 mmHg
Systolic is your top number. Diastolic is your bottom number.

C – Cholesterol (LDL cholesterol) less than 2.0 mmol/L
Buildup of LDL (low-density lipoprotein) and low HDL (high-density lipoprotein) increases the risk of heart attack and stroke.

Drugs
Speak to your health care team about medication to lower your risk of a heart attack or stroke.

Exercise and healthy eating.
See below for some tips.

Self-management support
People with diabetes should set personalized goals to manage their diabetes.

Screening for diabetes complications
Most people with diabetes will need a yearly foot exam, kidney evaluation and an eye exam.

Smoking increases your risk of heart attack and stroke
If you smoke, you should quit.

How to reduce your risk of a heart attack and stroke*

Maintain a healthy plate. 6

• Cook at home. Try to limit highly processed food and restaurant food that are high in salt, fat, and sugar. 7

• Read food labels. Look for foods with a % daily value (%DV) of less than 5% for fat, sodium, sugars. 8

• Make a grocery list. This helps to prevent impulse buys, helps you stay on budget and reduces food waste. 9

Exercise: Keeping active helps your diabetes and your heart

Experts recommend that keeping active can have major benefits for your diabetes, heart, and your weight. It is recommended that you should try to get 5*:

• 150 minutes of aerobic exercise per week. Aerobic is exercise that makes you breathe faster and raises your heart rate. e.g. brisk walking, swimming, dancing, and riding a bike.

• Lifting weights 2 to 3 times per week.

Symptoms of heart disease. 10

The symptoms of heart disease may differ between men and women. Signs may include:

• Chest pain, including a burning sensation, heaviness or pressure/discomfort in the chest

• Upper body discomfort in your arms, neck, shoulders, back or jaw

• Shortness of breath

• Lightheadedness/fainting

• Sweating

• Nausea

If you experience any of these symptoms, immediately call 911 or your local emergency number.

TM see www.ascensiadiabetes.ca/tm-mc. All other trademarks are the property of their respective owners © 2021 Ascensia Diabetes Care Canada Inc.
* Patient should consult with their health care provider about taking medications and prior to making any changes to treatment regimen. 1. Centers for Disease Control and Prevention (2021). Diabetes and Your Heart. https://www.cdc.gov/diabetges/library/features/diabetes-and-heart.html. 2. National Institute of Diabetes and Digestive and Kidney Diseases (2020 NIDDK). Diabetes, Heart Disease, and Stroke. https://www.niddk.nih.gov/health-information/diabetes/overview/preventingproblems/heart-disease-stroke. 3. Heart and Stroke Foundation. Diabetes and heart disease: your top 3 questions answered. https://www.heartandstroke.ca/articles/diabetes-and-heart-disease-your-top-3-questions-answered. 4. Diabetes Canada (2020 Canadian Diabetes Association). Staying healthy with diabetes. https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/staying-healthy-with-diabetes.pdf?ext=.pdf. 5. Diabetes Canada (2020 Canadian Diabetes Association). Physical activity and diabetes. http://guidelines.diabetes.ca/docs/patient-resources/physical-activityand-diabetes.pdf. 6. Canada’s Food Guide (2019 Government of Canada). Food guide snapshot. https://food-guide.canada.ca/en/food-guide-snapshot. 7. Canada’s Food Guide (2019 Government of Canada). Cook more often. https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often. 8. Canada’s Food Guide (2019 Government of Canada). Use food labels. https://food-guide.canada.ca/en/healthy-eatingrecommendations/using-food-labels. 9. Canada’s Food Guide (2019 Government of Canada). Meal planning. https://food-guide.canada.ca/en/tips-for-healthy-eating/meal-planning. 10. Heart and Stroke Foundation. Emergency Signs. https://www.heartandstroke.ca/heart-disease/emergency-signs.

Health Tips Video: Prevention is Key with Heart Disease

Heart disease is the second leading cause of death for Canadians (after cancer). Heart disease is actually a class of diseases that involve the structure and functions of the heart, including conditions like angina, arrhythmia, stroke, heart attack, and more.

Prevention of Heart Disease is Key

According to Sam Ma, a registered pharmacist with London Drugs, “Prevention is really key. Often there are no symptoms of heart problems until the underlying disease has progressed.” That’s really scary when you consider that 90% of Canadians have at least one risk factor for heart disease.

This means that routine screening is really important, and especially important if you’re a woman. The classic symptoms of heart disease don’t always appear in women. Women’s heart disease tends to manifest as chest discomfort, shortness of breath, stomach upset like indigestion or nausea, fatigue, and back or neck pain rather than the crushing chest pain men might experience. Because women’s heart disease can be harder to spot, women are also less likely to be prescribed the drugs they need to lower their blood pressure or cholesterol.

Check out a London Drugs Healthy Heart Clinic

So how can you get screened? London Drugs’ Healthy Heart Clinics are a great option. These are 45-minute one-on-one consultations with a Patient Care Pharmacist to discuss your heart health and look at your risk profile. This includes your lifestyle, family history, and risk factors like blood pressure and cholesterol. Hypertension, or high blood pressure, is one of the main risk factors for heart disease and it’s estimated that 6 million adults in Canada suffer from high blood pressure.

During this screening, the pharmacist will measure your blood pressure and test your cholesterol and blood sugar via a pin-prick blood sample. You’ll also have a conversation about lifestyle changes you can make to reduce your risk of heart disease, such as:

Changing your diet
Increasing your fitness routine
Quitting smoking
Cutting back on alcohol consumption

Your pharmacist can also call your family doctor with the results of the screening and recommend potential changes to your medication that could improve your heart health, if necessary.

You can book an appointment online at LondonDrugs.com/healthyheart, or by calling your local London Drugs. Be sure to bring along all your prescription medications, over-the-counter medications, and any herbal remedies you take to help give your pharmacist a comprehensive view of your medication routine.

Book your Healthy Heart appointment by visiting LondonDrugs.com/healthyheart and read more on heart health here.

Pharmacy Awareness Month: Pharmacists are Medication Experts and So Much More

As the most accessible health care providers in Canada, pharmacists collaborate with patients, their families and other health care providers to deliver a range of innovative services.

During Pharmacy Awareness Month this March, London Drugs pharmacists are reminding patients of the expanded role they play in health care and are encouraging Canadians to take advantage of the valuable health services offered conveniently at London Drugs pharmacies.

LD Pharmacist Leah Sarich on BT Calgary

London Drugs Pharmacist, Agusia McGrath, sat down with Breakfast Television Calgary’s Health Specialist, Leah Sarich, to talk about the range of wellness services pharmacists can provide. To watch, just click here.

Services offered at London Drugs pharmacies include:

Medication reviews to ensure drug therapy is appropriate and effective. Pharmacists are trained and knowledgeable about medication issues and chronic illness management.
Vaccinations and immunizations administered by Certified Injection Pharmacists, including those for pneumonia and shingles.
Travel & Immunization Clinics
Osteoporosis Screening Clinics
Flu Immunization Clinics
Diabetes Management Clinics with Certified Diabetes Educators
Prescribing for minor ailments/conditions (in some provinces)
Assisting patients in finding solutions to everyday health issues around allergy, cough & cold, pain management, stomach health and eye care
Compression stocking fittings

Discover more about the services at your local London Drugs pharmacy by talking to a pharmacist in-store, or reading more information online.