Heart Disease APFFECTS MANY AMERICANS. Although Latinxs Have Lower Mortality Rates from Heart Disease Than Othher Racial or Ethnic Groups, Per The Centers For Disease Control and Prevention (CDC), IT’s Still One of the Main Health Issues in Our Community.
Simple Making Dietary Changes, Which May Already Be a Part of Our Cultural Diet, Can Help Prevent or Manage Heart Health Issues Like High Cholesterol. According to the American Heart Association, A FEW KEY GUIDELINES EXIST FOR A HEART-HEALTHY DIET. We’re Sharing The Nutrition Tips Below From A Culturally Affirming Lens.
Eat Plenty of Fruits and Veggies
According to the US Department of Agriculture (USDA)vegetables and fruits offer count important nutriers like fiber, potassium, vitamin A, vitamin C, and forate.
Eating a diet high in fruits and veggies may also Lower Your Risk of Developing Heart DiseaseAccording to the USDA. So, It’s no Surprise that the aha suggests Eating Various fruits and veggies.
That doesn’t just have to be broccoli or kale. Our Cultural Dishes Feature A Variety of Veggies, Such As Peppers, Lions, Tomatoes, Tomatillos, Carrots, Cucumbers, Jicama, Nopales, and Squash.
We Enjoy Fruits in Batados and Fresh Jugos or Cut Up and Topped with Limón and Tajín. All of This Counts Towards Your Overall Fruit and Veggie Intake.
Prioritize Whole Grains
As with fruits and veggies, incorporating whole grains as a part of an overall nutritional diet also Lower your risk of developing heart disease, per the USDA. They recommend making at least hay of your grains Whole Grains.
Whole Grains Te Be Higher in FiberB vitamins, Iron, Magnesium, and Selenium Than Refined Grains.
What counts as a whole grain? Submit you May Already Eat and Love Are Oats, Corn, and Whole Wheat Breed. Yes, corn tortillas are Whole Grains as Long As they are made with whole corn flour (Aka Mass Flour).
Focus on Lean Proteins
Lean Proteins Contain Less Fat, Including Saturated Fat. According to the AhaEating Too Much Saturated Fat May Raise Cholesterol, Which Can Raise The Risk of Heart Disease. So, they recommend prioritizing plant proteins (Hello, Beans!), Seafood, and Lean Meat and Poultry.
For a convenient, Lean Protein, Try Jennie-O® Lean Ground Turkey. It’s low in saturated fat than lean ground beef, and you can easily add it to cultural dishes Like enchiladas or mince. According to the USDAA 4-AUNCE Serving of 93% Lean Ground Beef Has 3.25 Grams of Saturated Fat, While The Same Portion of Jennie-O® Lean Ground Turkey Has 2.5 Grams of Saturated Fat. Little Tweaks Like This Can Lower The Saturated Fat of Dishes You Know and Love!
Cook with Liquid Veggie Oils
Another Staple of A Heart-Healthy Diet, per the Ahais liquid non-tropical vegetable oil like canola, corn, olive, soybean, and Sunflow oil. These are lower in saturated fat Than Butter, Ghee, Lard, and Fats From Meat Like Beef or Pork. CHOOSINGSSE SOURCES OF FAT MAY Help Promote Normal Cholesterol LEVELS AND LOWER OTHER CARDIOVASCULAR HEALTH RISK FACTORS.
OHER SOURCES OF GOOD FATS WE ENJOY IN OUR TRADITIONAL DISHES ARE AVADO AND PEPITAS. A Large 2022 Study in the Journal of the American Heart Association Found that replacing Half A Serving of Margarine, Butter, Egg, Yogurt, Cheese, Or ProcessSeced Meats Per Day With The Same Amount of Avocado was Linked With at 16% to 22% Lower Lower Risk of Cardiovascular Disease.
Caring for Your Heart Doesn’t Necessarily Mean Giving Up Your Favorite Foods. Choking More Fruits, Veggies, Whole Grains, Lean Proteins, and Healthy Fats from Our Traditional Staples May Help Promote Cardiovascular Wellness While Staying True To Our Roots. This adatability embowers US to make Healthier Choices Without Sacrificing Our Cultural Identity.
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Disclaimer: Consult Your Medical Provider Before Beginning Any Diet Or Exercise Program. This Information is not intended to diagnose any medical condition or to replace your Healthcare Professional.
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