Learning to turn everyday habits into a healthy heart

If you or a loved one is concerned about heart health then a free Nova Scotia Health online course could be for you.

Whether there’s a family history of heart disease, a diagnosis of high blood pressure, high cholesterol, or other risk factors, this four-week course could be just what’s needed to launch a path toward a more healthy you.

February is Heart Month, a time to focus on cardiovascular health and the everyday choices that can make a difference. Having support to improve your health in small steps is the key to lasting change.

Through HealthyNS.ca Nova Scotians have access to free, online health and wellness classes that cover a range of topics. Led by experienced healthcare professionals, including primary healthcare and other Nova Scotia Health partners, the programs are designed to make healthy living more practical and achievable.  the programs are designed to make healthy living more practical and achievable.  

Among these programs is Your Heart Matters, a month-long heart health program focused on realistic, sustainable change. The program is frequently led by dietitian Tierney Saunders along with clinical exercise physiologist Juliana Napoleao-Cardoso and mental wellness navigator Gina Hanley.   Saunders joined HealthyNS in September 2024. “I’ve worked in healthcare since 2010, and my focus has always been on helping people turn nutrition and lifestyle recommendations into something that actually fits into their lives,” said Saunders. “HealthyNS really prioritizes that approach of empowering Nova Scotians to play an active role in their health through supportive programming and health-goal coaching, which made it feel like a really strong fit for me.”

At the heart of Your Heart Matters is the idea that heart health doesn’t have to be overwhelming or perfect to make a difference.

“Our program focuses on what people can realistically control when it comes to heart health,” said Saunders. “It’s about turning health advice into everyday habits that make sense for real people. I would recommend it for anyone who has heart health on their mind and wants practical guidance, not strict rules or perfection.”

The program can help anyone because it focuses on changes people can make to both help prevent heart disease and support health after a diagnosis or heart event.

Rather than focusing on one behaviour in isolation, Your Heart Matters takes a whole-person approach, addressing nutrition, physical activity, stress, sleep and substance use together.

“All of these things are considered modifiable risk factors for heart disease – the areas where most people have at least some level of control,” said Saunders. “Our habits don’t exist in isolation; they’re deeply interconnected. There’s no single food or behaviour that causes or prevents heart disease. It’s really the combination of habits across our lifestyle that makes the biggest difference.”

One of the most common barriers Saunders sees is ‘all-or-nothing’ thinking and the belief that if you can’t do everything perfectly, there’s no point in trying.

“The program really focuses on the fact that we’re human and that habits develop over time. What matters most is making gradual, realistic changes that can improve our health over time. Even small things like moving your body a bit more every week can have a meaningful impact on heart health.”

The four-week format helps reinforce those ideas. Each session gives participants time to absorb information and apply what they’ve learned between classes.

“We encourage participants to identify takeaways each week and try something small between sessions,” said Saunders. “It’s really helpful for people to hear from others who are working on similar changes. It reinforces that they’re not alone.”

For those who may feel hesitant about joining a group program, Saunders emphasizes that Your Heart Matters is designed to be supportive and pressure-free. Everyone is welcome to participate at their own comfort level, whether that means camera off and silent or camera on and joining in the conversation.

For Saunders, heart health is about more than just the heart. “Cardiovascular health also impacts more than most people realize,” she said. “The lifestyle factors we talk about matter not just for heart health, but for overall well-being and quality of life.”  

As Heart Month shines a spotlight on cardiovascular health, Saunders hopes more Nova Scotians will discover the support available to them.

HealthyNS is a primary healthcare program at Nova Scotia Health. For more information or to register for a program, visit HealthyNS.ca. 

Photo of Tierney Saunders, Dietician with HealthyNS.