Cardiovascular Health

This month is all about Cardiovascular Health. See below for articles on how to improve your heart health, learn about blood pressure and cholesterol, exercise, sports nutrition, and how holistic nutrition plays a role in a healthy lifestyle. There are also some tasty heart-healthy recipes! 


Ready for your health to bloom and your career to blossom? Our Natural Nutrition Program can help you achieve optimal health and wellbeing while also providing you the foundation for an exciting new career in holistic nutrition. Our comprehensive curriculum with real-life case studies will teach you all about the human body, nutrition, the body-mind-spirit connection, and how to put the pieces all together so you can thrive!

Fitness pros already know that you can’t out-exercise a poor diet or lifestyle. If you’re going to talk about nutrition with your clients, you really need to know what you’re talking about. We talk about why nutrition is essential in personal training to help your client enhance performance, delay the onset of fatigue, support muscle repair and recovery, and more.

Let’s unpack this. Are high-fat foods unhealthy? We talk about this nutrition myth and give some insight because navigating this topic is tricky. Find out which foods you should avoid and which healthy high-fat foods you should eat more often.

Try a Mexican-inspired dinner night! These chicken fajita bowls have tons of flavour from the cilantro, lime juice, and jalapenos. You’ve got your protein from the chicken, healthy fat from the avocado, and loads of greens and veggies and fibre (quinoa) to keep us full. Yum!

Exercise and healthy food choices play a big part to naturally lower cholesterol, but when paired with a natural and healthy lifestyle, you can improve inflammation, lower body weight, increase energy, and lower cholesterol and the risk of many diseases. Here is the holistic approach and why it can be effective with the research to back it up.

We know about heart healthy foods, but lifestyle habits are just as important; even simple changes can make a big difference according to science. Prevention is key when it comes to heart disease so here are some ways you can incorporate it into your daily life today.

When working out, many reach for a sports beverage with electrolytes, but there are some natural options (and some you can eat). Find out more about electrolyte imbalances and what they actually do in your body. Learn about new drinks and foods you can consume to bring your electrolyte levels back in balance.

Here is some tasty inspiration to shake up your overnight oats and add extra protein to fuel your body. Oats have a high concentration of beta-glucan which is helpful at lowering cholesterol. Recipe from Yvette Styner, C.H.N.C.

A hearty warming dish with anti-inflammatory benefits from turmeric. This nutrient-dense meal of beef and seasonal veggies and warming spices is sure to satisfy. Recipe from Jessica Pecush, C.H.N.C.

Holistic Nutrition Articles

Check out these articles from our supportive community of holistic nutrition professionals. 

  • Heart Healthy Foods – The heart is the powerhouse of the cardiovascular system. Michelle Waithe, R.H.N., reveals how to create a whole foods based diet with heart healthy foods that have four characteristics in common.
  • A Natural Approach to Sports Nutrition – ­­Exercise is important to a healthy lifestyle and a healthy heart. It is also important to consider what you eat to obtain your energy and nutrients. Alissa Liska, C.H.N., explains more in this article.
  • Holistic Approach to Sports – Meagan Duhamel, R.H.N. (Olympian and champion figure skater) is a proud CSNN grad and shares her story on why she chose holistic nutrition and how it impacted her experience in her athletic career.
  • If Heart Disease Runs In Your Family, Will You Also Get It?Does heart disease run in your family? Are you worried that you might get it if it does? While genetics may play a part, it’s not the whole story. Leora Barak, R.H.N. shares a little more on this topic.
  • Why You Should Rethink Cholesterol – Cholesterol has long been said to be artery-clogging and the cause of heart disease. But what if we have it all wrong? Stephanie Kay, R.H.N., helps us understand cholesterol, its function, how works, and the benefits of including it in your diet.
  • Facing Down Her Risk – Here’s an inspiring article from the Heart and Stroke Foundation about CSNN grad, Winsome Dewar. Her family was hit with heart disease and stroke. This inspired her to train as a holistic nutrition practitioner to protect her own health, the health of her children, and help her clients through healthy eating and weight loss.
  • 5 Ways to Avoid (or Combat) High Blood Pressure – High blood pressure, of hypertension, is a well-known risk for heart disease. Sarah Cuff, R.H.N., has some nutritional tips on how to avoid (or combat) high blood pressure.
  • Cardio Exercises at Home – Cardio is great at getting your blood pumping and heart rate up. If you are not the type of person who likes running, here are 19 other cardio exercises you can do from the comfort of your own home via Healthline.

Jumpstart Your Career

Want a new career doing what you love? Looking for improved vitality and health for you and your family? The Natural Nutrition Diploma Program could be for you! Live Online, Self-Study Online, In-Class, and Hybrid Learning Formats. Enhanced/Intensive Options Available at Select Branches. Practical and comprehensive curriculum with practicals and case studies for a strong foundation in your new career!

This tasty twist on a classic is sure to be a family favourite. Perfect for cold days and any time you need a little nutritious and delicious comfort. Recipe from Rachel Murray, R.H.N.

This would make a gorgeous Valentine’s Day dessert! It’s velvety, rich, and not too sweet. So yummy that no one will ever guess it’s a raw vegan dessert. Recipe from Sara Binder, R.H.N.

It’s important to be well-fueled to help you reach your fitness and health goals. This varies depending on when you’ll be working out, what activity you will be doing, etc. Stephanie Kay, R.H.N. provides some insight on how nutrition can affect your performance and recovery and some great pre-workout snack ideas.

This recipe is chock full of ingredients to help you recover from a workout. There’s coconut water for electrolytes, berries for antioxidants, and more. There’s also no added sugar which can be inflammatory. Recipe from Sarah Cuff, R.H.N.

Grab-and-go breakfasts can be delicious and filling, and who doesn’t want to start off their day with a cookie? This cookie is full of ingredients to help support your nervous system and aid in balancing morning blood sugar spikes. Recipe from Dani Ross, R.H.N.

Treat yourself to a gooey and rich brownie. These also happen to be gluten-free and vegan. Try this decadent recipe from Erin Schmautz, R.H.N.

Try these amazing Chocolate Fudge Cookies (gluten and dairy-free) from Leora Barak, R.H.N. Chewy, fudgy, and a yummy dose of heart-healthy fats, protein, and antioxidants.

Guide to Fats & Oils

When it comes to heart health, which fats and oils are good for us? Download a free ‘Guide to the Best Healthy Fats and Oils & Their Uses’, prepared by Ashleigh Grange, R.H.N.

CSNN grad Melissa Sorge combined her dance background with her career in holistic nutrition to create a one-of-a-kind program and career path. The Natural Nutrition Program provides many options so you can carve your own career path.

About Your Cholesterol Levels...

What could your cholesterol levels be telling you? Tracey Reed, C.H.N.C. shares some information to consider and some insight on how everything is connected. It’s important to address multiple factors for your overall health and wellness.

I wanted to help my clients both inside and outside of the gym. Although exercise is important, diet, rest, stress management and other lifestyle factors can be just as productive or counterproductive to a person’s health and well-being. I am committed to lifelong learning and am constantly upskilling.