Heart disease and stroke are impacting more Canadians than previously estimated — 6 million people are living with these conditions, according to Heart & Stroke’s new Heart Month report. The good news is we can do something about our risks. In fact, nearly 80% of premature heart disease and stroke can be prevented by adopting healthy habits.
From making heart- and brain-healthy choices to managing medical conditions, such as high blood pressure, to understanding your genetics and family history, taking small steps can lead to big results. By funding research, supporting people living with heart disease and stroke, and providing advocacy and education, Heart & Stroke is also helping Canadians beat their risks and live healthier lives. Learn more about what you can do to protect your heart and brain health.
What affects your risk for heart disease and stroke?
Nine in 10 Canadians have at least one key modifiable risk factor for heart disease or stroke. These include lifestyle factors like smoking and vaping, nutrition and physical activity, as well as medical factors like high blood pressure, diabetes and cholesterol. Risk increases with age, and women’s risk changes across life stages from the reproductive years to menopause to postmenopause.
What role do genetics and family history play in heart disease and stroke?
Genetics are the traits you inherit through your genes. Family history means having close relatives — like a parent or sibling — who had heart disease or stroke early in life. Both genetics and family history can raise your risk, and the habits you grow up with also matter. If your family loved sports and outdoor fun, or if cooking meals at home and enjoying healthy, balanced snacks was the norm, those patterns often stick — and can shape your heart and brain health for years to come.
“When people hear ‘family history,’ they usually think about genetics, and that’s important because genes do account for a lot of risk. But families also pass down lifestyle habits, and communities do the same. Healthy habits spread, but unfortunately unhealthy habits spread just as easily,” says Dr. Guillaume Paré, a Heart & Stroke researcher.
But the good news is that DNA and family history don’t always make heart disease and stroke inevitable. Healthy habits and managing medical risks can go a long way toward protecting your heart and brain.
What you can do:
- Get curious about your family’s health. Ask your relatives if anyone had heart disease or a stroke early in life. Knowing your family history gives you a head start.
- Share what you learn. Tell your healthcare provider about your family’s health history, so they can help you understand your risk and make a plan.
- Don’t let genetics call all the shots. Even if heart disease runs in your family, healthy habits like eating well, moving more and not smoking can help protect your heart and brain.
What Heart & Stroke has been doing:
- Funding research on the role of genetics to better understand how your genes and family history affect your risk.
When people hear ‘family history,’ they usually think about genetics … but families also pass down lifestyle habits.
How do smoking and vaping affect heart health?
Smoking rates have dropped from 50% in 1965 to 11% in 2024. But smoking is still the leading cause of preventable death and disability, claiming 46,000 Canadian lives each year. And now vaping and nicotine pouches are newer concerns — especially among youth, with more than one in four grade 12 students vaping. Quitting smoking or vaping helps to protect your heart and brain health.
What you can do:
- Be smoke- and nicotine-free. Avoid cigarettes, vapes or e-cigarettes, nicotine pouches and other nicotine products.
- Plan your quit journey. Set a quit date and talk to your healthcare provider about cessation support. Let friends and family in your support system know, so they can cheer you on and help you stay on track.
What Heart & Stroke has been doing:
- We advocated for smoke-free and vape-free public places across Canada.
- We supported rules like plain packaging, stronger health warnings and tighter marketing restrictions for smoking, vaping and nicotine products.
- We continue to provide consumer information on quitting smoking, vaping and nicotine products through the Heart & Stroke website and other channels.
How does high blood pressure impact heart and brain health?
High blood pressure is the number one risk factor for stroke and a major risk factor for heart disease. More than 8.2 million adults in Canada have been diagnosed, and the number is rising.
The Heart Month report shares newly updated guidelines from Hypertension Canada: High blood pressure is now defined as 130/80 mmHg or higher, meaning more Canadians are considered at risk than before.
What you can do:
- Know your numbers. Check your blood pressure regularly at home, the pharmacy or your healthcare provider’s office.
- Eat smart, move more and stress less. Fill your plate with colourful veggies and fruit, whole grains and lean proteins. Stay active and find ways to manage stress.
- Stick to your meds. If you’re prescribed medication, set a reminder and use a pill organizer, so you never miss a dose.
What Heart & Stroke has been doing:
- We advance research and support prevention, treatment and management of risk factors for heart disease and stroke, including high blood pressure.
- We launched a Risk Screen tool to help Canadians understand the impact of risks, including high blood pressure, and take to action.
How does nutrition shape your risk of heart disease and stroke?
Eating well helps lower your risk by improving cholesterol, reducing blood pressure and controlling blood sugar. Yet vegetable and fruit consumption is falling — nearly eight in 10 adults and youth aren’t getting enough. At the same time, ultra-processed foods make up almost half of daily energy intake, with the highest levels among children and youth. And access to healthy food isn’t equitable, as food insecurity continues to affect many communities across Canada.
What you can do:
- Load up on plants, whole grains and protein. Make veggies and fruit the stars — add colour with salads, roasted sides or sliced fruit. Round out your plate with whole grains like brown rice or quinoa, and protein-rich foods like beans or fish for a balanced meal.
- Skip the junk. Ultra-processed foods and drinks are typically high in salt and sugar. Swap chips for nuts and try sparkling water with citrus instead of soda.
- Read the label. Quick checks for foods high in sodium, sugar and saturated fat help you make heart-smart choices as you shop.
What Heart & Stroke has been doing:
- We supported — in collaboration with partners — the elimination of trans fats from the food supply.
- We helped update Canada’s Food Guide to reflect today’s nutrition needs.
- We advocated for the new mandatory front-of-package labelling on food and beverages, so you can spot healthy options at a glance.
- We advocated — in collaboration with partners — for the implementation of a national school food program.
More ways to support your heart and brain health
Heart & Stroke is working hard to beat heart disease and stroke, and there’s a lot you can do too. Empower yourself by knowing your risks, making healthy choices and staying up to date with the latest news and research. Together, we can improve the heart and brain health of all Canadians.
Next steps:
- Read the full for the latest findings and recommendations.
- Know your risks and take the Heart & Stroke Risk Screen tool to learn about your personal risk and get a customized action plan.
- Read more about Dr. Paré’s advances in the early detection of genetic risk.
