Self-care guide

Practice self-care for a healthier heart and brain Self-care isn’t indulgent—it’s essential. This guide offers simple, uplifting ways to care for your body and mind while supporting heart and brain health.

What’s inside: • Why self-care is heart care • Everyday self-care ideas to help you feel your best • Wholesome treats for your health and happiness

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Self-care is heart care Self-care is about making intentional lifestyle choices that support your physical and mental well-being. It’s not just about feeling better — it’s about protecting your heart and brain in the long run.

Practicing mindfulness, getting enough sleep, moving more and nourishing your body well aren’t just healthy habits — they’re proven ways to lift your mood, ease your stress and lower your blood pressure. In fact, up to 80% of premature heart disease and stroke cases are preventable through healthy lifestyle behaviours.

Remember, real self-care leaves room for real life. It’s about making choices that support your health most of the time, while giving yourself grace when life gets messy.

By learning about and managing your unique risks, you’re being proactive about your health and well-being. That’s a powerful way to start your self-care journey.

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Try this: Our Risk Screen tool gives you a personalized risk profile and action plan to help you take charge of your risks.

Knowledge is power. Action is self-care. riskscreen.heartandstroke.ca

Lifestyle self-care tips for heart and brain health You don’t have to overhaul your entire life. Think of these everyday self-care tips as your maintenance kit for resilience.

Breathe like your heart depends on it Mindful breathing is a powerful way to care for yourself. It calms your nervous system, lowers your blood pressure and grounds you in the present.

Try this: Pause for two minutes to focus on your breath, take a slow walk in nature or do some gentle yoga or Tai Chi.

Connect like it’s essential (because it is!)

Meaningful connection is a form of emotional nourishment. It lifts your spirits and helps you feel seen and supported, and that’s all good for your heart and brain health.

Try this: Join a club, volunteer for a cause you love or walk and talk with someone who makes you laugh.

Sleep like it’s your superpower Good sleep is essential: it’s your body’s reset button. Quality rest helps regulate your mood, boost your energy and support your heart health. It’s not a luxury, it’s a nonnegotiable.

Try this: Wind down with a calming ritual — dim the lights, do gentle stretches or listen to soothing music before bed.

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Move to celebrate what your body can do Movement lifts your mood, boosts energy, eases stress and strengthens your heart. Best of all? You can do this on your own schedule.

Try this: Dance, walk, stretch or join a running group.

Eat to feel nourished Food is fuel, but it’s also comfort, culture and care. A colourful, balanced dish is good for your heart and helps you feel your best.

Try this: Toss leafy greens with berries, toast whole grain bread and top it with hummus or avocado or simmer lentils and veggies into a cozy soup.

Drink less alcohol, live fully Cutting back on alcohol is a kind gesture to your body. It supports your heart, helps you sleep better and allows you to be more present for life’s vibrant moments.

Try this: Plan alcohol-free days or mix up a refreshing mocktail (recipes on page 5).

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Feel-good flavours for your health and happiness Mocktails

Citrus water with cucumber and mint

By Cara Rosenbloom, RD. Prep time 0h 5m

Total time 1h 5m

Bring the spa home with this refreshing water infused with crisp cucumber, citrus slices and cooling mint. (Image created using AI.)

Ingredients

Directions

1 cup (240 mL) sliced cucumber

Step 1

1 lime, sliced into rounds

In a pitcher, add cucumber, lime, lemon and mint.

½ lemon, sliced into rounds 1 cup (240 mL) fresh mint (including leaves and stems)

Step 2

4 cups (1 L) cold water

Add water and refrigerate for one hour to allow flavours to blend.

Step 3 Serve cold, garnished with a cucumber slice and a sprig of mint.

View this and other great recipes here:

Healthy living recipes

Sparkling ginger-lime mocktail

By Cara Rosenbloom, RD. Prep time 0h 5m

Total time 1h 5m

Infused with fresh lime and spicy ginger, this sparkling drink delivers bold flavor without any alcohol or sugar. (Image created using AI.)

Ingredients

Directions

1 lime, sliced into rounds

Step 1

1 tbsp (15 mL) fresh sliced ginger

In a pitcher, add lime, fresh ginger and ginger tea bags. Cover with sparkling water.

4 ginger tea bags 4 cups (1 L) sparkling water

Step 2 Remove tea bags after 10 minutes.

Step 3 Refrigerate for one hour or longer to allow flavours to blend.

Step 4 Serve in glasses garnished with lime and mint.

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Snacks

Sweet potato chips and dip

by Emily Richards PH Ec. Prep time 0h 15m

Total time 0h 35m

The sweet potato chips are as easy to make as they are delicious.

Serve on their own or with the dip.

Ingredients

Directions

2 sweet potatoes, about 2 lbs (1 kg), peeled

Step 1

1 tbsp (15 mL) canola oil

Thinly slice sweet potatoes crosswise into ⅛ inch (3 mm) slices and place in large bowl. Add oil, chili, cumin and pepper; use your hands to toss them gently to coat evenly.

2 tsp (10 mL) mild chili or curry powder 1/2 tsp (2 mL) cumin seeds (optional) 1/4 tsp (1 mL) freshly ground black pepper 1 tbsp (15 mL) chopped fresh mint or Italian parsley 1/4 cup (60 mL) 0% plain Greek yogurt 2 tbsp (25 mL ) mango chutney Pinch ground coriander

Step 2 Spread potato slices in a single layer over 2 large parchment paper-lined baking sheets. Bake in bottom and top thirds of 450 F (250 C) oven, turning once and switching pans for about 20 minutes or until sweet potatoes are golden brown. Keep an eye on the chips, as they can become golden quickly in the last few minutes of cooking. Let cool slightly.

Step 3

View this and other great recipes here:

To prepare the yogurt dip, gently rinse the fresh mint or parsley under cool running water before preparing the ingredient. In small bowl, stir together yogurt, chutney, coriander and mint. Serve with chips.

Healthy living recipes

Maple-chocolate mug muffin

by Emily Richards PH Ec. Prep time 0h 5m

Total time 0h 7m

A variation on the popular mug cake, this muffin cooks quickly and can easily be shared by two.

Ingredients

Directions

1 egg

Step 1

1 tbsp (15 mL) maple syrup

In a microwave-safe mug, using a fork, beat together egg, maple syrup and vanilla. Add bran cereal, cocoa powder, baking powder and cinnamon and stir well to combine.

1/2 tsp (2 mL) vanilla 2 tbsp (25 mL) bran cereal pellets 2 tbsp (25 mL) unsweetened cocoa powder 1/4 tsp (1 mL) baking powder Pinch ground cinnamon

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Step 2 Place in microwave and cook on High for 1 minute and 45 seconds. Turn muffin out onto plate and divide in 2.

Self-care is contagious.

Share these ideas with friends and family and create a ripple of healthy habits together.

Explore more resources at heartandstroke.ca/healthy-living

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@heartandstroke

© Heart and Stroke Foundation of Canada, 2025 | ™The heart and / icon and the Heart&Stroke word mark are trademarks of Heart and Stroke Foundation of Canada.

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