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Tag: AHA (American Heart Association)

  • Smart Swaps and Budget-Friendly Ingredients for Heart-Healthy Meals

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    (Family Features) – Rising food costs can make healthy eating a challenge for many families. In fact, a poll conducted by Research!America found about 60% of Americans cite the cost of healthy food as their single biggest barrier to achieving better nutrition.

    “Food is deeply rooted to family and community,” said Arlen Vanessa Marin, M.S., R.D., a national volunteer for the American Heart Association. “Recipes are passed down through generations, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key. Simple swaps – like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat – can make a big difference without sacrificing flavor.”

    Consider these simple tips from the experts at the American Heart Association, devoted to changing the future to a world of healthier lives for all, to help you enjoy your favorite meals while keeping both your heart and wallet happy.

    Protein Without the Price Tag

    If you’re looking to add more protein without overspending, try these affordable, nutrient-packed options:

    • Beans and other legumes are protein-packed, high-fiber choices for heart-healthy meals. Add them to soups, stews or salads, or enjoy them as dips with whole-grain crackers or tortillas. Choose canned, no-salt-added varieties for a quick and healthy option.
    • Tofu and tempeh are versatile, plant-based staples that are rich in protein. Add silken tofu to miso soup, stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries.
    • Ground turkey or chicken are leaner, often more affordable alternatives to ground beef. For a budget-friendly twist, try them in dishes like turkey picadillo or homemade tacos.

    Better Grains for Your Heart

    White rice is a staple in many diets, but it can spike blood sugar. When refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Consider these ways to keep it heart-smart:

    • Brown rice is a fiber-rich alternative to white rice that pairs well with almost any dish.
    • Quinoa is another protein-rich grain that works in soups, salads and side dishes.
    • Barley is used in many Asian soups as a whole-grain swap.

    Canned, Dried and Frozen Alternatives 

    Healthy eating doesn’t mean you have to buy everything fresh, especially when fresh food isn’t readily available. Canned, dried and frozen foods can be just as nutritious and help eliminate costly food waste from spoilage as they stay edible longer. Check nutrition labels for low-sodium, no-salt-added and no-sugar-added options.

    • Frozen fruits and vegetables are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as quick side dishes.
    • Canned tuna is packed with omega-3s, wallet-friendly and easy to mix with salads, sandwiches or in brown rice bowls.

    To find more tips and budget-friendly recipes, visit recipes.heart.org.

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    Courtesy of Family Features

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  • American Heart Association discusses best methods for managing hypertension

    American Heart Association discusses best methods for managing hypertension

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    The American Heart Association recently gathered experts worldwide to debut their latest preliminary studies on high blood pressure at the Hypertension Scientific sessions. One conference session was a debate between three medical professionals on which method was the best for managing hypertension. Each doctor shared the pros and cons of all three methods. The biggest lesson the doctors wanted to educate the crowd on is utilizing all means necessary to handle a severe issue facing most people in America.

    “Hypertension is the leading risk factor for cardiovascular death and disability. Each of these positions has merit in the right patient population. Suppose we’re going to make a dent in resistant hypertension in this country. In that case, we must utilize every tool in our toolkit,” said Dr. Jenifer Cluette, assistant professor of medicine at Harvard Medical School and medical director of the Beth Israel Deaconess Medical Center.

    The hypertension management debate happened on September 5 at the AHA’s Hypertension Scientific Sessions in Chicago, IL. The hypertension management debate involved Dr. Cluette, Dr Debbie Cohen, professor of medicine at the University of Pennsylvania, and Dr. Stephen Juraschek, associate professor at Harvard University. According to AHA, Hypertension is when the force of blood flowing through your blood vessels continues to be too high over time. Being diagnosed with hypertension requires managing your blood pressure to live.

    Medical professionals can measure blood pressure based on the systolic and diastolic blood pressure numbers. Systolic blood pressure is the amount of pressure during the heart’s contraction, while diastolic measures the pressure when the heart is relaxed. The systolic will always be higher than the diastolic, so blood pressure results are displayed as a fraction, EX: 115 over 75. The AHA explains that if your systolic blood pressure goes over 130 and your diastolic crosses 80, you may be diagnosed with hypertension.

    Medications, lifestyle changes (eating better and exercising), and renal denervation were the three methods discussed during the debate. The last method is a procedure that became FDA-approved in November 2023. Renal denervation involves a catheter inserted in the groin going up to the renal arteries and destroying the nerves connected to the kidneys that signal an increase in high blood pressure. Dr. Cluett argued for medications, Dr. Cohen argued for renal denervation, and Dr Jurascheck argued for lifestyle changes.

    Dr Cluette led the debate, explaining why medication was the most applicable method among the three. She highlighted the practicality of medication by presenting that the only barrier people have with them is taking their medication as scheduled. She moved further on the practical point by breaking down the challenges with exercising and healthy eating. The Havard professor shared that 150 min of exercise a week is required to lower blood pressure. That may be hard for those with multiple jobs or caring for loved ones like children and older adults. A healthy diet is not as feasible as one thinks because people who live in food deserts have difficulty getting healthy foods.

    Dr. Juraschek had a rebuttal to defend lifestyle changes. He broke down how Lifestyle changes are a necessity for hypertension management because a lack of dieting and exercise will take people farther away from better health.  

    “Lifestyle is tough, but there’s no free pass for not adhering to lifestyle. If you don’t make lifestyle changes, things will get worse. Frank Sacks made this nice point in the New England Journal about reversing age-related hypertension with lifestyle changes. Don’t we want to turn the clock back on aging?  I don’t think that meds or renal denomination can do that,” said Dr. Juraschek.

    Dr. Jursachek mentioned that lifestyle changes are more patient-centered based on his patient experience. Lowering the amount of high-sodium foods one consumes and increasing the amount of fruits, vegetables, and lean meats can make considerable strides in lowering blood pressure. Dr. Jursachek revealed the hurdles of renal derivation. Since the procedure is so new, renal denervation is not accessible for everyone because the medical centers that perform the operation are few and are located in larger cities. 

    Each doctor shared enlightening points during the hypertension management debate. Dr. Cluette, Dr. Jursachek, and Dr. Cohen encourage every method mentioned in the debate based on one’s healthy journey. The more options available for the public for hypertension, the better chance there is to get control of this problem.

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    Clayton Gutzmore

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