Healthy Hearts Webinar Series: 04 – Eating Heart Healthy

Bouba and the Heart of a Giant nurses -Yessica, Eunide, and Sarah talk about heart-healthy foods. Yessica and Eunide give the webinar presentation on healthy foods to eat for your heart. They talk about tips and tricks to use when grocery shopping, why it is important to incorporate more heart-healthy foods, and the health benefits of doing so. Q&A with Yessica & Sarah followed. After viewing this webinar, you will have a clear understanding of how many and what fruits and vegetables to add to your plate to live a longer healthier life. 

3:01 Yessica and Eunide give the overview of the webinar
3:04 Add Heart-Healthy Vegetables and Fruits to your diet
4:44 What are the benefits of eating healthy fruits and vegetables
5:33 Most people are not eating enough vegetables and fruits
6:41 What is the serving size you should be consuming?
8:52 Helpful tips when purchasing fruits and vegetables
11:10 How to include a variety of fruits and vegetables
15:28 Eunide’s Introduction
16:28 Challenge yourself to eat more colorful foods
18:28 Takeaway messages
19:38 Go to heart.org/healthyforgood to find helpful tips
19:45 Q&A

We need to eat more Fruits and Vegetables(5:34)
Most of us don’t eat enough fruits and vegetables to meet our bodies’ needs:

  • About 75% of the U.S. population has an eating pattern that is low in fruits and vegetables. 
  • Only 1 and 10 adults meet the recommendations for fruit and vegetable consumption.
  • Men and young adult males eat the fewest fruits and vegetables.

Helpful tips when purchasing fruits and vegetables (8:52)

  • Fresh, frozen, canned and dried all count towards your daily servings. 
  • Goal; make half your plate of fruit and vegetables.
  • Eat a variety of vegetables.

If you need to purchase fruits and vegetables canned:

  • Look for fruits that are packaged in their own juice and 100% fruit juice with no added sugar.
  • Look for low-sodium or no-salt-added canned vegetables and 100% vegetable juice with no salt added.


How to include a variety of fruits and vegetables
 (11:10)

 Find ways to include a variety of fruits and vegetables in your daily meals

  • Dip them, sip them and freeze them
  • Chop raw veggies into bite-size pieces and dip them in hummus or low-fat salad dressing.
  • Drink them, make smoothies with fruits and vegetables
  • Freeze 100% fruit juice in an ice cube tray to make mini popsicles
  • Freeze fruit (like grapes or banana slices) for a refreshing snack on the go.


Challenge yourself to eat more Colorful foods (16:28)

Try to incorporate the rainbow with your fruits and vegetables

RED & PINK

Beets
Berries
Red apples
Red bell peppers
Strawberries
Tomatoes
Watermelon

ORANGE & YELLOW

Acorn squash
Apricots
Cantaloupe
Carrots
Oranges
Peaches
Sweet potatoes

GREEN

Asparagus
Broccoli
Collard greens
Green beans
Green bell pepper
Kale
Spinach

WHITE

Bananas
Cauliflower
Mushrooms
Onions
Parsnips
Potatoes
Turnips

BLUE & PURPLE

Blackberries
Blueberries
Eggplant
Figs
Grape juice
Plums
Red cabbage

Closing Message

  • Eating 2 to 21/2 cups (4 to 5 servings) each of fruits and vegetables every day.
  • Challenge yourself to add ½ cup (one serving) of fruit and vegetables a day.

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Resources in this Webinar
https://www.empoweredtoserve.org/en/
https://www.ewg.org/
https://www.heart.org/en/healthy-living

Here are some key moments in the discussion:

4:44  Yessica on What the benefits are: “What are the benefits of eating fruits and vegetables?

It’s definitely the reason why is because we want to leave longer in healthier, and that’s basically bottom line, the benefit why we need it.”

15:28 Eunide on cultural foods “Being from the Caribbean and being taught that food overall is good for you, but we are never taught which foods are better and what to choose for your health. I have learned that growing up like the legumes which is an assembly of vegetables was healthy. Not always true. In that legumes, there was added a ton of salts, and a ton of fat, which could be unhealthy. Health risk for blood pressure, high blood pressure, diabetes. So we need to teach our patients how to choose, how to keep eating the same thing, but in a more healthier way. By reducing the salt intake and the sugar.”

20:27 Which to buy organic or non-organic fruits and vegetables? Velma answered, “ If you purchase organic that have fewer pesticides would go into your body.”

20:41 Yessica answered “Let’s think about the pesticide and the chemicals. Nowadays they want everything fast, how they grow the crop, right? The vegetable they want in one day they put the seed next day is already a big, with so many fruits and vegetables. They adding things there. And it’s obvious it’s not, the sun doing the magic.”
“So all those pesticides and chemicals, it can give us inflammation when it comes to our gut. That’s where everything started the gut. That’s where the disease star, this is the second brain. That is what I always tell my patient. So everything you eat is going to affect how you feel in the long term, and all these inflammations with pesticides, chemicals, the hormones it’s going to be all about your body and that’s going to make us more vulnerable and more sicker.”

22:03 Sarah on organic food vs nonorganic food “ I looked up just a little bit as well. It says that older studies have shown that organic foods may contain higher levels of antioxidants and the micronutrients such as vitamins C, zinc, and iron. So they may be more healthy in that way like you said, the fruits and vegetables aren’t modified to grow really fast. So they are able to grow naturally and maybe produce more of those things that our bodies need. And the point that she made about them being more expensive, I know that a lot of people. Can’t, especially with the prices of all of the groceries going up as I’m sure a lot of people have seen with inflation.

We can’t always afford the organic version of everything. So the environmental workgroup puts out a list annually of what they call their dirty dozen and they list the top 12 fruits and vegetables that if you can’t afford to buy organic, get those organic, and then everything else you can just purchase the regular.”

24:10 Yessica on What do you recommend for colors on your plate, does it need to be different or can it be all green vegetables? “It all depends on what the person preference. If you’re doing a salad, you’re already adding enough veggies, so it would be good if you add a strawberry.

If you want a colorful salad, add different colors, red peppers, yellow pepper, and orange pepper. And that would be good. Also, you can add many colors as you want, but just make sure don’t put too much fruit. But fruits, you want to watch out for the glucose and the sugar.”

25:31 Yessica on What is the difference between dried fruit and fresh fruit? “ They say in the research that can be healthy. However, sometimes they can be more sugary and it’s just how they are processed. That’s why I always recommend to all my patients read the label. Dried fruit still has the fiber, add it is able to store for a longer time. But it just checks how many sugars are added?”

26:11 Do you have tips for eating smart on a budget? Sarah “In season. Shopping for berries in summer, it’s going to be more budget-friendly than shopping for berries when they’re out of season. Because they’re going to be more expensive. Shopping for foods that are in season will definitely help.”
Yessica “Your mindset has to change in a way. We all go for the carbs and the proteins right away when we go to the supermarket. But let’s think about we can spend a little bit more money now that your mindset’s different. It is expensive, but your body needs it. So if you don’t take care of it now, your body you’re going to end up paying it to insurance.”

29:03 Velma on changing your food diet “Think about talking with a nutritionist to develop an individual plan if you are looking to do big changes or make changes in your diet.”

29:28 Yessica on How to find a nutritionist? “The doctor’s office can refer them to a nutritionist. They also can check for health coach as well. There’s so many health coaches that are certified, help and guide them more every day.”
29:47 Sarah “Insurance plans will have different services that are maybe not very well advertised. So if a person calls their insurance, like the member services line probably and asks about nutritional health, they’ll probably be able to connect them with some local resources.”

31:38 How to cook traditional dishes in a more healthy way? Yessica “As a Caribean, portions are very important. Because what happened is when people start having a different eating styles. Like, I’m starting, a diet that is restrictive or different. It’s not sustainable to keep it up. What I teach my clients and my patient. There are so many ways you can alternatives to the food that you eat. Let’s say in the Spanish community, we do sancocho, which is a soup. All these things, you can still do. But just don’t add too many carbs or don’t add the bad or oil. I teach them how to start eating, choosing the right fat and oil, eating more avocado. With rice instead of white rice, they can use green rice, brown rice. You can do the same dish, but more healthy.”

34:23 What stops people from eating fruits and vegetables? Sarah “Maybe the way they were raised. We just kind of go with what we know. And like we mentioned in the program if you don’t know that you’re supposed to have four to five fruits and veggies a day. You didn’t grow up with recipes that were really focused on having half of your plate, fruits, and vegetables. That’s what I would say is maybe the main thing that I see stops people in, in my practices.”

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