My heart breaks every time I hear of families struggling to cope with heart disease and the devastating complications. As a dietitian, I know there is so much we can do through nutrition to help reduce the high prevalence of heart disease, especially among Latinos. Today, I want to share a few simple and natural tips that may save your life and/or the lives of your loved ones.
- 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 tryglicerides are within normal range. To find out more information on blood lipids, click here.
- Eat healthy fats – Because not all dietary fats are created equal, it is important to know the differences and how to choose the better-for-you options. There are two types of fats: saturated and unsaturated. Avoid eating saturated “bad” fats as they can cause cardiovascular disease whereas unsaturated “good” fats can have heart-healthy benefits. Fresh avocados are an example of a fruit that contribute naturally good fats to our diet. They are a great substitute for foods high in bad fats and do not raise cholesterol levels. Good fats such as fresh avocados can provide significant benefits to the heart and for weight management and so I recommend regularly incorporating them into your meals.On top of being good fats, fresh avocados are sodium-free, cholesterol-free 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, potasium, and vitamin C to name a few. To learn more about the heart health benefits of avocados click here.
- Get creative in the kitchen – 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. Avocados are so versatile. You can add them to just about any dish you desire from entrees to desserts to beverages. Consider starting your day off strong with a heart healthy breakfast, as it will help set the tone for the rest of the day. Two of my favorite quick and easy recipes include avocado toast with cottage cheese and a smoothie with berries and avocado. These options are delicious, will help you feel satisfied and so, you will be less likely to snack on not-so-good-for-you foods later in the day. For your next meal, consider substituting creamy avocado in sandwiches in place of a fatty spread. Visit the recipe section for more delicious heart healthy recipes approved by the American Heart Association®.
- 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.
¡Si se puede muchachas! (Translation: We can do it ladies!) Don’t forget so many solutions are within your grasp!
One of my favorite recipes using avocados is
Heart-Healthy Grilled Salmon Tacos with Avocado Cabbage Carrot Slaw
Sponserd by Aguacates Frescos, Saborea Uno Hoy.
