Heart Disease is the leading cause of death in Jamaican women. What a woman eats and her lifestyle choices play a big part in her heart health.

As a nutritionist, my approach to healing an unhealthy heart is educating women and providing them with the knowledge on how to do so – essentially practicing primary prevention.

Alarming research and conclusive evidence have shown that dietary changes, exercise, optimism, and determination are potent interventions in the fight against heart disease.

There is firm and conclusive evidence that 80% of heart disease is preventable through lifestyle. Nutrition, exercise, mindset, and mindfulness are the foundations of a person wanting to be healthy. Women and men need to realize the effectiveness of diet and exercise in the prevention and treatment of heart disease because it does play a huge role.

Diet, along with medications prescribed if necessary, can be helpful. The Mediterranean diet has gained quite a bit of popularity for reducing the risks of heart disease. This diet includes plenty of olive oil, full fat milk, salmon, nuts, seeds, avocados, and legumes. Over the years, we have seen a change from forbidden fats to healthy fats. Good fats like olive oil can help reduce inflammation associated with heart disease. What we want to avoid is synthetic trans fat – BEWARE of food labels and ingredient for trans fats, high fructose corn syrup and the likes.

New research suggests that it is the over consumption of carbohydrates, sugars and sweets that is responsible for the obesity epidemic, and for type 2 diabetes. Both of these are risk factors for heart disease, among hypertension, age and gender.

For a nutritionist like myself, we can help plan a heart healthy diet in controlling blood sugar, weight, controlling blood pressure, lipids, triglycerides and cholesterol. We can control these and essentially reduce the risk of heart disease.

Heart disease cannot be pinpointed to one kind of food – it is your overall diet and what we want is for everyone to eat more of a plant based diet.

I want women and men for that matter to prevent and treat the risks of heart disease with a change in their lifestyle.

Here are some daily tips:

– Control your daily intake of salt (1/2 teaspoon added to food daily – 1200mg)

– Eat 3-4 cups of cooked or steamed vegetables daily (rainbow of colours – fruits and vegetables do matter as they are loaded with antioxidants which reduce inflammation)

– Eat a handful or two of nuts or seeds daily

– Eat a serving or two of dairy

– Use olive oil, or cocoanut oil in small amounts

– Eat wholesome starches (limit processed starches)

– Cook at home

– Eat a serving of protein with each meal, preferably fish three times a week (omega 3 fatty acids can help reduce triglycerides)

– Eat legumes more often

– Don’t be afraid to eat cheese in moderation

– Fiber matters – 25g daily for women (helps lower cholesterol)

– Exercise matters – 30 minutes a day to help heal your heart and reduce the risk of diabetes

LOVE YOUR HEART! LET US PRACTICE PRIMARY PREVENTION AND CHANGE OUR LIFESTYLE

Create a day that emphasizes fruit and vegetables and then some! Plan your meals and at least try to cook in advance or prep for at least 3 days and then go again! Remember your health is in your hands!

Sample day

Drink water , enjoy your favourite or coffee( it’s what you put in that matters )1 tsp sugar and fresh milk OK Cup of old fashioned oatmeal Made with water or small amount of cows milk, soy or almond Cinnamon, vanilla, drizzle of honey and a 1 tbsp of nuts Top with a fresh fruit

Snack: banana , drink more water

Lunch: drink more water

2 slices roast breadfruit

3-4 ounces roast chicken or steam fish

1 cup steamed pakchoi, carrots, and piece of pumpkin ( colour on the plate) or Fresh green salad with chopped tomatoes, carrots and other raw veggies, with added olive oil and vinegar

Snack: 1/4 cup almonds or favourite nuts with a fruit

Dinner: drink more water

1 cup black beans or veggie stew peas

1 cup brown rice or 2 boiled green banana

1 cup stringbeans, carrots, chocho, sautéed or curried cabbage Add a small salad

Fresh fruit salad with fruits in season