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The month of February marks the American Heart Month and it’s an opportune time to focus on the wellness benefits of eating nutritious, heart-healthy foods.
Heart disease is the leading cause of death among Hispanics according to the Centers for Disease Control and Prevention (CDC), so this month is a great time to give everyone free resources for better health.
That is why the US government offers resources and tools in English and Spanish, Start Simple with MyPlate, in which people are located and supported through healthy eating options.
The smallest changes can benefit our health
Start Simple is based on the idea that regardless of age, it is never too early or too late to eat healthy, and that even the smallest changes can benefit health and affect diet-related diseases, like heart disease.
The World Health Organization (WHO) provides the following recommendations to take care of the health of your heart:
Eat a heart-healthy diet
A heart-healthy diet consists of a combination of different foods, including fruits, vegetables, whole grains, legumes, and nuts.
Reduce the consumption of salty meats
These include ham, bacon, bacon, sausage, hot dogs, as well as salty foods such as dried fish.
Avoid excessive consumption of salt and seasonings
The WHO advises using calamansi juice and vinegar to season food instead of high-sodium condiments such as soy sauce, fish sauce, bagoong, and ketchup.
Avoid being overweight
The agency defines overweight and obesity as a body mass index (BMI) of 25 or more. Obesity or central adiposity, on the other hand, is a high waist circumference of more than 80 cm for women and more than 90 cm for men.
“A high waist circumference points to more intra-abdominal fat and is associated with an increased risk of developing cardiovascular disease. Try to reduce 500 kilocalories in your daily diet, which will help achieve an average weight loss of about half a kilo to almost 1 kilo per week.
Increase physical activity
Physical activity helps improve blood pressure, improve cholesterol levels and other lipids in the blood, and control weight. Some physical activity is better than none.
Adults are recommended to get at least 150 minutes of moderate physical activity (such as brisk walking, climbing stairs, dancing, gardening, or household chores that may cause a slight increase in heart rate) spread out over the week.
Do not smoke
Tobacco use and exposure to secondhand smoke are bad for the heart. After one year of quitting, the risk of heart disease is about half that of a smoker.
Avoid alcohol consumption
Alcohol use has been linked to more than 200 diseases and injuries, including cardiovascular disease. There is no safe level for drinking alcohol, so it is best to avoid drinking alcohol altogether to protect your heart.
Reduce sugar intake
Replace sweetened snacks like donuts, cookies, and the like with fresh fruits and vegetables, and if you’re thirsty, replace sweetened beverages with sodas and juices sweetened with water.
Check your blood pressure regularly
An important way to maintain a healthy heart is to check your blood pressure. Some people show no symptoms even if they already have high blood pressure, and this can damage your heart.
change lifestyle
It is also important talk to a health worker if you have behavioral risks (unhealthy diet, physical inactivity, tobacco and alcohol use) so they can help you plan for lifestyle modifications to restore your heart health.
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