Pay Attention to Your Heart Health
Alot can be done through nutrition to
help reduce risk factors that contribute
to the high prevalence of heart disease
among Latinos. The American Heart Association
estimates that if Americans ate the recommended
amount of fruits and vegetables every day, nearly
40,000 deaths would be prevented each year
from cardiovascular diseases, stroke and
diabetes.
The Dietary Guidelines for Americans
recommends following a healthy eating pattern
across your entire lifespan. “All food and
beverage choices matter and it is never too early
to adopt a healthy eating pattern – good habits
that will help you achieve and maintain a healthy
body weight and reduce the risk of chronic
disease,” shares Sylvia Melendez-Klinger, registered
dietitian and Aguacates Frescos – Saborea Uno
Hoy spokesperson.
Here are a few simple and natural tips that
can help safe your life and/or the lives of your
loved ones
1. Know your lipid levels
Since high cholesterol and high blood
pressure symptoms can go undetected for a long
time, it is important to check them frequently,
especially if you have a family history of heart
disease.
Once a year, request a lipid profile from
your health care provider to make sure your
cholesterol, HDL, LDL and triglycerides are within
normal range.
2. Build heart healthy habits
This is key! Not only for helping to keep your
heart healthy, but also for building a vibrant
lifestyle. Here are some heart-healthy habits your
family can start implementing today:
• Eat more meals together at home.
• Be active as a family – go for a bike
ride and walk the dog together.
• Take active vacations – hiking, bike
rides, skiing, etc. I treasure the moments we
spend together as a family building memories.
• Make sure you are diligent about your
yearly medical checkups as early detection of
health issues can save your life! Start as early
as possible and never stop them. Search for a
medical team that suits your needs and cultural
values.
What’s new in heart disease prevention?
Fresh avocados are in the news for their
heart health benefits! In a recent study,
researchers explored how eating avocado at
breakfast may help improve blood circulation,
vascular function, blood sugar levels and good
cholesterol levels, all key markers of heart health.
Fresh avocados are a heart healthy fruit with
naturally good fats. They are a great substitute
for foods high in bad fats and do not raise
cholesterol levels. They’re also sodium,
cholesterol, and sugar-free and can be
combined with other nutrient dense foods for a
heart healthy meal. A serving of fresh avocado
(1/3 of a medium avocado) contributes nearly 20
vitamins and minerals such as fiber, folate,
potassium, and vitamin C to name a few.
Make changes to reduce risk for heart
disease.
Start a conversation today with a medical
professional to assess your health and risk
factors. Come up with a plan that includes baby
steps, small shifts to healthier, nutrient-dense
foods and beverages across all food groups, to
help make it easier to accomplish and maintain
your goals.
What dietary changes should one make to
reduce heart disease risk?
Limit calories from saturated (bad) fats
• Not all dietary fats are created equal.
It is important to know the differences and how
to choose the better-for-you options. Avoid eating
Sylvia Melendez-Klinger, registered
dietitian.
calories from saturated “bad” fats as they
can cause cardiovascular disease whereas
unsaturated “good” fats have heart-healthy
benefits.
• Avocados are a heart-healthy whole
food source of naturally good fats, a good source
of fiber and free of cholesterol, sodium and
sugar.
• Diets rich in healthy foods containing
fiber, such as some vegetables and fruits, may
reduce the risk of heart disease, obesity and type
2 diabetes. Healthy avocados are a good source
of fiber.
Advice on eating healthier.
Get creative in the kitchen. Changing eating
patterns can be tough. One way to start is
simply adding one more cup of colorful fruits and
vegetables to your daily diet.
Consider starting your day off strong with a
heart healthy breakfast, as it will help set the tone
for the rest of the day. Eating heart healthy does
not have to be boring and tasteless. Working with
ingredients like fresh avocados for example,
offers great nutrition along with great taste. LS
Want to comment or have any questions on
this article? Email us at info@latinastyle.com
By Gloria Romano-Barrera
28 www.latinastyle.com LATINAStyle Vol. 25, No. 1, 2019
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