“You're all healthy mummy,” Doctor Chloe informed me, “…but you have a horse in your ear.”I have to say I was surprised as I couldn't feel anything, but my three-year-old solemnly confirmed this was the case. “How will we get it out?” I asked, upon which she gave me three spoonfuls of medicine and cut off my hand with her plastic scalpel. It's amazing what you have to do to get a horse out of your ear!Doctor Chloe is taking her job very seriously these days. Good timing too it's Heart Health Month and we're all due a check-up. With prompting from the Bermuda Heart Foundation to “know your numbers”, I've booked the lovely husband and I in for our annual physicals. I did however make the error of booking his at 5pm on a Friday. Note to self: if you want the lovely husband to actually attend said physical, do not cause a conflict with Happy Hour. A man has his priorities after all.Of course, with physicals on the horizon, we have blood pressure and cholesterol on the brain. Keen to stay on top of things I attended a presentation by the Bermuda Heart Foundation's new “dream team” of doctors those that provide advice for and oversee their new CORE facility (Bermuda's first cardiac prevention and rehabilitation centre).It was impressive. The CORE personnel have taken preventive cardiac care to another level in Bermuda. It's worrying to learn that 47 percent of Bermudians die a heart-related death, and that Bermuda's statistics for amputations due to CVD [cardiovascular disease] are extremely high, far higher for example than the United States. But on the other hand, what's reassuring is that we are now receiving the expertise that may well bring those numbers down drastically especially if we work with our doctors and take ownership of our actions.Interestingly, CORE only accepts patients that have passed a “readiness for change” screening. They are ready and willing to help you, but only if you are ready and willing to help yourself too. What a huge leap forward for mainstream medical care; they are placing an enormous emphasis on individual responsibility and the preventive aspect of health care. For years we have driven complacency with a predominantly reactive response to health issues. And now that's changing.The CORE team also gave us a great tip for interpreting your cardiovascular blood work after a physical. We're all used to total cholesterol, and good and bad cholesterol, but not many of us know that your non-HDLC number is in fact a better predictor of heart disease than your HDL/LDL ratio.Apparently, the size and shape of the cholesterol in your blood stream is extremely important you want larger, fluffy clumps instead of smaller, more dense lumps. The fluffy cholesterol floats along fairly easily, but the dense cholesterol can sink to the bottom of your arteries and act like sediment, creating a blockage.Your non-HDLC number will indicate whether your cholesterol is lighter and fluffier, or more small and dense. You can work this out by subtracting your HDL number from your total cholesterol number. Any number greater than 130, puts you at risk for the smaller, dense cholesterol.If you've just gone white after looking at your blood work results, have no fear. To lower your non-HDLC number, follow general heart-health tips but especially, participate in aerobic exercise and also consider supplementing omega 3 fish oils. To help improve the composition of your cholesterol, the dream team recommended a dose of 900mg EPA [eicosapentaenoic acid] and DHA [docosahexaenoic acid] a day. Just make sure you get a quality brand from a reputable health store such as Down to Earth or Rock On, and if you are on any medications or have a health condition, check with your doctor first.So in the spirit of Heart Health Month, here are some general nutrition tips for helping to prevent high blood pressure and cholesterol. I've also included the recipe for celery soup. As boring as that sounds, this recipe is actually delicious with an intense flavour and a creamy consistency.It's also extremely healthy for your heart. Celery contains something called 3-n-butyl phthalide, which has been shown to lower blood pressure. It also stimulates the production of bile acids, which actively helps to lower total cholesterol.So give it a try over the weekend I guarantee you'll love it and you can feel very virtuous in the process!INCREASE FOR– A HEALTHY HEARTFibreFibre reduces bad “LDL” cholesterol. Wholegrains, fruit and vegetables are all rich in fiber. Oats and apples are particularly good at helping to remove excess cholesterol from the body, so try oatmeal for breakfast with grated apple and cinnamon on top! Try and use whole oats rather than the “quick cook” refined oats, as whole oats have more fibre.Wholegrains, beans, lentils and green leafy vegetablesNot only rich in fibre, but also in the calcium, magnesium and potassium that are all important for controlling blood pressure. Kashi and Nature's Path make some excellent wholegrain cereals. Try the Lundberg brand of brown rice. Eden Organic have tinned lentils which are easy to prepare as a side. Try broccoli, kale and spinach for your leafy greens.Fruit and vegetablesRich in fibre! Packed full of vitamin C which maintains the elasticity of blood vessels. Vitamin C also helps fibre remove cholesterol from the body AND inhibits excessive cholesterol production. Fruit and veg are rich in the antioxidants that help to prevent cholesterol from becoming oxidised within the body.CeleryCelery contains a special compound that has been shown to lower blood pressure. Try it with hummus or salsa dips, in salads or stir-frys.Garlic and onionsHelp to lower blood pressure in those with elevated pressure levels. Use them liberally in your cooking!Good fatsFish, especially oily fish (salmon, mackerel, tuna and sardines) have an excellent omega 3 “good fat” content. Omega 3 has been shown to help thin the blood and reduce blood pressure. Aim to eat oily fish three times a week (baked or grilled, but not fried). Use canola or olive oil when cooking. Add flaxseed, pumpkin seeds and sunflower seeds to granola, cereals or yoghurts. Make sure all nuts you eat are raw, as roasting them can ruin their good fat content and make them harmful; also keep nut serving sizes small.DECREASE FOR–A HEALTHY HEARTCaffeineCaffeine is a stimulant that promotes the “fight or flight” response, releasing the stress hormones that elevate blood pressure. Avoid caffeinated drinks (including Red Bull and cola) and replace with decaf, herbal/fruit teas and lots of water.AlcoholThe American Heart Foundation recommends no more than two drinks daily for men and one for women. Also bear in mind that alcohol interferes with blood sugar balance and increases the production of free radicals both of which damage arteries, so moderation is key. However, drinking some red wine is thought to be beneficial. Red wine contains polyphenols which help protect the lining of blood vessels in your heart. It also contains resveratrol which prevents damage to blood vessels, reduces “bad” LDL cholesterol and prevents blood clots.SodiumA layer of muscle surrounds your heart and arteries. Too much sodium and too little potassium can increase the pressure from these muscles, which in turn increases blood pressure. Whilst we all do need some sodium, nobody needs to add salt to their food, there is enough sodium present naturally. Check food labels for sodium content and aim for less than 1500 mg daily (that's approximately half a teaspoon.) Ready meals, sauces, deli meats (especially smoked meat or fish) and snack foods often contain lots of sodium. However, it's not enough to simply reduce sodium you need to increase potassium rich foods too.Refined carbohydratesRefined, processed carbohydrates such as white bread, rice and pasta, lack the nutritional value and fibre of their complex counterparts (whole grain bread, pasta and cereals). In addition, the refined versions and especially the super fast-releasing carbs such as sodas and candy also place a great deal of stress on the body's insulin response, which ultimately, can contribute to Type 2 diabetes. Diabetes is one of the greatest risk factors for heart disease as it places a huge amount of pressure on the vascular system.Bad fatsReducing bad fat is the single most important heart-healthy step you can take. Even above eating less cholesterol! Bad, saturated fats cause blood to become thick and sticky, encouraging the formation of clots. Avoid saturated, hydrogenated and trans fats such as those found in fried foods (eg KFC, chips, margarines, cookies, full-fat dairy produce, red meat, cakes, pastries, creamy sauces and other processed foods). As animal proteins are higher in saturated fats than vegetable proteins, experiment with some vegetarian dishes. Replace margarines and butter with a no-cholesterol spread such as Earth Balance vegan margarine (Down to Earth.)Go easy on high cholesterol foodsGo easy on foods that are naturally high in cholesterol especially shrimp, meat, eggs and dairy products. However, if you are following the other steps religiously, it's ok to have these foods occasionally. What foods contain cholesterol? It's easy. Cholesterol is made by the liver, so anything that comes from something that had a liver contains cholesterol.The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. She can be contacted at nourishbda[AT]gmail.com.