The Advance. (Vidalia, Ga.) 2003-current, February 10, 2021, Image 10

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The Advance., February 10, 2021, Image 10

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Newspaper Page Text(Eift Aiiuancg The ADVANCE, February 10, 2021/Page 10A February is National Heart Month How to incorporate more heart- healthyfoods into your diet Diet and heart health go hand in hand. The American Heart Association notes that a healthy diet and lifestyle are the best weapons to fight cardiovascular diseases, which the World Health Organization says kill more people across the globe each year than any other disease. Men and women do not need degrees in nutrition sci ence to create heart-healthy diets for themselves and their families. In fact, the familiar calls to "eat your fruits and vegetables" many adults recall from childhood lessons or nights around the family dinner table still bear weight to day. A diet that is rich in fruits and vegetables is a hallmark of a healthy lifestyle. And supplementing such a diet with other heart-healthy foods is a great way to reduce one's risk for cardiovascular disease. Fruits and vegetables The U.S. Department of Health and Human Services notes that fruits and vegetables are healthy whether they're fresh, frozen, canned, and/or dried. The AHA advises eat ing fruits and vegetables with every meal and snack, and that may require a little creativity as you sneak them into fa vorite dishes. For example, the AHA suggests replacing half the ground meat in recipes for burgers, meatloaf or meat- balls with cooked chopped mushrooms. The mushrooms can be finely chopped with a knife or food processor, and then sauteed in some olive oil until they're soft. They can then be mixed in with the lean meat, and the meal can be cooked as it normally would. At the breakfast table, add fruit to a bowl of cereal to make for a more flavorful morn ing meal. Dairy products When purchasing dairy products, the DHHS recom mends sticking to fat-free or low-fat options. Replace whole milk with fat-free or 1 percent milk and buy only fat-free or low-fat cheese. When snacking, reach for fat-free or low-fat plain yogurt or cottage cheese. You can even add fruit or veg etables to such snacks to make snack time even more heart- healthy. Proteins Healthy proteins are another way people can promote heart health with their daily diets. When choosing proteins at the grocery store, the AHA recommends choosing chick en and fish over red meats. That's because red meats, which include beef and lamb, have more saturated fat than chicken and fish. Saturated fats increase blood cholesterol levels and can worsen heart disease, while the unsaturated fats in fish like salmon can actually reduce the risk for cardiovascular issues like heart failure and ischemic stroke. When prepar ing poultry, remove the skin, as most of the saturated fat in poultry is found just beneath the skin. Grains When buying grains, the DHHS recommends reading the ingredients list on the package before purchasing. Make sure whole wheat or another whole grain is the first item listed in the ingredients fist, and choose only those products that say 100 percent whole grain. Instead of preparing white rice as a side dish, serve brown or wild rice, quinoa or oats. A heart-healthy diet is easy to design and just as flavor ful as less healthy alternatives. Daily steps to keep your heart healthy Heart disease is a formidable foe. According the Centers for Disease Control and Prevention, heart dis ease accounts for nearly 25 percent of all deaths in the United States each year. Issues relating to the heart affect both men and women, and an esti mated 15 million adults in the U.S. have coronary heart disease, the most common type of heart disease. And heart disease is not exclusive to the United States, as the Heart Research Institute says that every seven min utes in Canada someone dies from heart disease or stroke. Such statistics are disconcert ing, but they can serve as a wake-up call that compels people to prioritize heart health. Fortunately, heart dis ease is often preventable and people can employ various strategies to re duce their risk. • Stop smoking right now. One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smok ing reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis, or a narrowing and clogging of the arter ies. • Eat healthy fats. When eating, choose polyunsaturated and unsatu rated fats and avoid trans fats as much as possible. Trans fats increase one's risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels. Read food labels before buying anything at the store. • Keep your mouth clean. Stud ies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation. Brush and floss twice daily, and be sure to schedule routine dental cleanings. • Get adequate shut-eye. Ensur ing adequate sleep can improve heart health. One study found that young and middle-age adults who regularly slept seven hours a night had less cal cium in their arteries (a sign of early heart disease) compared to those who slept five hours or less or those who slept nine hours or more. • Adopt healthy eating habits. Changes to diet, including eating more fruits, vegetables, whole grains, and lean protein, can help you lose and maintain a healthy weight, im prove cholesterol levels and reduce blood pressure - leading to a healthier heart. • Embrace physical activity. Reg ular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work. A healthy heart begins with daily habits that promote long-term heart health. Herbs and spices that can promote healthy hearts A nutritious diet is a key component of a healthy lifestyle. When paired with regular physi cal activity, a nutritious diet can help people dra matically reduce their risk for various diseases, in cluding heart disease. According to the World Health Organiza tion, ischaemic heart dis ease and stroke claim more lives each year than any other disease, annually account ing for roughly 15 percent of all deaths across the globe. Many deaths caused by heart disease can be prevented, and eating a healthy diet is a great preventive measure that anyone can take. Though some people may associate healthy di ets with bland foods that lack flavor, people can in corporate various heart- healthy herbs and spices into their favorite dishes to make them more nutri tious and flavorful. • Garlic: Garlic has long since earned its place on the kitchen spice rack. However, botanically, gar lic is neither an herb or a spice but a vegetable. Re gardless of how it's classi fied, garlic is loaded with flavor and can be used to improve just about any recipe, all the while benefitting heart health. The United States-based health services provider Mercy Health notes that garlic can help lower blood pressure and reduce bad cholesterol levels. • Cayenne pepper: Few ingredients may change a recipe as quickly as cayenne pepper. The ad dition of cayenne pepper can instantly make dishes more spicy. But cayenne pepper brings more than a little extra kick to the din ner table. Healthline notes that various studies have shown that capsaicin, the active ingredient in cay enne pepper, can provide a host of health benefits. One such study published in the British Journal of Nutrition found that add ing capsaicin to a high- carbohydrate breakfast significantly reduced hun ger and the desire to eat before lunch. Eating less can help people more ef fectively control their body weight, which in turn reduces their risk for heart disease. • Tur in e r i c : Garlic and even cayenne pepper may already be staples in many people's kitchens, but that's not necessarily so with tur meric. A yellow spice of ten used when preparing Indian foods, turmeric has anti-inflammatory prop erties thanks to curcumin, the part of turmeric re sponsible for giving it its yellow color. Experts ac knowledge that turmeric needs to be studied more to definitively conclude its effects on heart health, but WebMD notes that one small study indicated that turmeric can help ward off heart attacks in people who have had bypass sur- gery. • Coriander: A popu lar herb used across the globe, coriander is some times mistaken for cilan tro. Though the two come from the same plant, ci lantro refers to the leaves and stems of the coriander plant, while the coriander in recipes typically refers to the seeds of that plant. Mercy Health notes that coriander seeds may help reduce bad cholesterol and high blood pressure, both of which are signifi cant risk factors for heart disease. Heart-healthy herbs and spices can be added to various recipes, proving that nutritious meals need not be void of flavor. GASTRO INTESTINAL ENDOSCOPY The Endoscopy Center of Southeast Georgia Ronnie R. Smith, MD Member of American Society for Gastrointestinal Endoscopy James H. Barber, Jr., MD A Certified Ambulatory Surgery Center specializing in G-l endoscopy. We are "focused" on the prevention of colorectal cancer and the early diagnosis and management of diseases of the esophagus, stomach, intestines and colon. 200 Maple Drive, Vidalia, GA. 912-538-TEST (8378). GA Permit #138-082. PODIATRY Wiggins Foot and Ankle Associates, P.C. G. Mark Wiggins, D.P.M., Board Certified; foot, reconstructive rear foot and ankle surgery. Available 5 days a week. Office hours 8:30 -5:00 Mon. - Fri. 205 Arlington Drive, Vidalia, GA. 537-2559. PREVENTIVE MEDICINE Ronnie R. Smith, MD and James H. Barber, Jr., MD Board certified in Internal Medicine and "focused" on the Prevention of Heart Attack , Stroke, Colorectal Cancer, Osteoporosis and other health- altering, life-threatening diseases. For "State-Of-The- Art" disease prevention and early detection services, contact us at 538-TEST (538-8378).