February is American Heart Month – a perfect time to learn about heart disease, your risk, and the steps you need to take now to help your heart. Do you think you are too young to be at risk? Younger people between the ages of 35 and 64 with higher rates of obesity and high blood pressure are at increased risk of heart disease.
Let’s work together to prevent and treat heart disease. The American Heart Association’s Life Simple 7 identifies seven risk factors that must be addressed through lifestyle changes to support a healthy heart.
One of the seven factors is eating better. Eating a healthy diet is one of the best ways to fight heart disease. A healthy eating style includes vegetables, fruits, whole gains, beans, legumes, nuts, and lean animal proteins while limiting the addition of sugars, saturated fats, sodium, and highly processed foods.
Cooking more at home is one of the best tips to eat better because you are in control of the ingredients and preparation methods.
If you’d like to learn more about home cooking, join us on Wednesday, February 24, 2021 at 6:00 p.m. EST for a free virtual cooking demo in partnership with Della Bowls at The Doral Yard. We are preparing the “Baptist HeartBEET Bowl” which combines all kinds of heart-healthy ingredients into one delicious and nutritious meal.
In preparation for our course, you should collect the following items from your favorite grocer:
- Andean millet – a whole grain that is rich in fiber and essential amino acids (protein) compared to other grains. Also rich in antioxidants like quercetin which can help lower your risk of oxidative stress and keep your body and heart healthy.
- Kale – Leafy vegetables are a powerhouse of nutrients. Kale, in particular, is rich in vitamins A, C, and K and is a good source of fiber. It is classified as a crucifer that has been suggested to have protective effects in certain types of cancer and heart disease.
- beetroot – A root vegetable that is high in fiber, folic acid, potassium, iron, magnesium, B vitamins and antioxidants including betanin. Additionally, beets are a source of inorganic dietary nitrate, which is converted to nitric oxide, and is suggested as part of a plant-rich diet for lowering blood pressure.
- avocado – Avocados, known for their heart-healthy unsaturated fats, are also filled with fiber, potassium, vitamins B6, C, and E. It is recommended to replace saturated fats with sources of unsaturated fats to reduce inflammation, which is a risk factor for heart disease. In addition, the natural phytosterols and fiber can play a minor role in lowering cholesterol. Finally, a diet high in potassium from plant foods like avocado can help promote normal blood pressure.
- And more!
For the full shopping list and to learn more about this virtual nutrition and cooking class, click here: https://www.eventbrite.com/e/virtual-nutrition-and-cooking-class-tickets-138954062341?aff=efbeventtix
Swell:
Heart health:
https://www.cdc.gov/heartdisease/any_age.htm
https://www.heart.org/de/healthy-living/healthy-lifestyle/my-life-check–lifes-simple-7
Andean millet:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651730/
https://pubmed.ncbi.nlm.nih.gov/28239982/
Kale:
https://academic.oup.com/ajcn/article/94/1/240/4597862?login=true
Beets:
https://academic.oup.com/ajcn/article/90/1/1/4596750
https://onlinelibrary.wiley.com/doi/epdf/10.1002/mnfr.201400484
https://www.todaysdietitian.com/newarchives/0220p26.shtml
Avocado:
https://pubmed.ncbi.nlm.nih.gov/23638933/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913
Lucette Talamas, MS, RD, LDN, a registered nutritionist with community health at Baptist Health South Florida.
Lucette Talamas is a registered nutritionist with community health with Baptist Health South Florida. She holds a bachelor’s degree in food science and human nutrition from the University of Florida and a master’s degree in nutrition and wellness from Benedictine University. With additional experience as a clinical nutritionist, Ms. Talamas is happy to provide practical nutritional information to promote a healthy lifestyle that can help prevent and treat chronic diseases. Her expert tips and advice have been featured in print and broadcast media including The Miami Herald, PBS in South Florida, CBS Miami, Telemundo and Univision. Ms. Talamas, who works in professional nutrition organizations, was named Recognized Young Dietian of the Year 2018 by the Florida Academy of Nutrition and Dietetics.
