You may be thinking, “I’m far too young to be worrying about my heart” or “I eat healthy, so I won’t have heart problems.” But did you realize that you could face heart disease no matter your age or diet? It’s time to check your plate to ensure you’re making the healthiest choices you can and see what more you could be doing to keep your ticker in top shape. The best part: Simple changes can be both significant and delicious.

Choosing a heart-healthy diet is the number-one defence against heart disease and stroke. As often as possible, avoid high-calorie but low-nutrient sugary, processed foods, trans fats, and red meat. Instead, fill your plate with plenty of colourful, antioxidant-rich fruits, vegetables, nuts, and legumes. Plant-based diets are gaining lots of traction for their health benefits—and rightfully so! Numerous studies have found plant-based diets, especially ones rich in whole grains, are associated with a lower risk of cardiovascular issues^1,2,3,4,5,6. And the heart health benefits of a plant-centred diet apply from young adulthood¹ to middle age², and beyond!

Quality whole grains, brimming with fibre, antioxidants and protective plant-based phytosterols, offer a bunch of benefits associated with lowered risk of heart issues^3,5. Sprouting the whole grains enhances these benefits by boosting essential nutrients and reducing digestion-dampening antinutrients. Sprouting further increases soluble fibre, and fibre is essential to nurturing a healthy heart. A study from The Lancet found that folks who ate a high-fibre diet reduced their risk of heart disease by up to 30%⁶. Fibre-rich whole grains (including sprouted grains!) have also been shown to play a positive role in influencing cholesterol, increasing HDL (“good”) cholesterol levels, and helping to lower blood pressure.

Plant-based diets that are high in whole grains aren’t just better for you, they’re better for your budget too! Eating healthy doesn’t have to break the bank, it’s easier and cheaper than you think. Check out our guide to eating healthy on a budget for tips, tricks, and recipes to help keep your food costs and food waste low.

Every day offers you new opportunities to make heart-smart choices. Just remember to pass on the processed foods and fill up on the plant power from fruits, vegetables, and sprouted whole grains. Isn’t it delicious that these choices happen to be bursting with flavour as well as nutrition?

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