Staying heart-healthy with every meal

Staying healthy is the new normal, but a lot of people have been turning to food for comfort during quarantine. Are you one of them? It’s a reasonable way to cope, but only if you don’t end up binge-eating on unhealthy foods. If the pandemic is driving you to your kitchen more often than you need to, it's time to rethink your pantry ingredients.

Fried, sweet, and salty treats can be hard to resist, but too much processed food is a recipe for weight gain, mood swings, and diseases.  These kinds of foods are low in nutrients and high in unhealthy fats, sodium and sugar, all of which contributes to high cholesterol levels. To put it simply, they are very bad for your heart.

According to the 8th National Nutrition Survey done by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), 1 out of 2 Filipinos suffer from borderline to high cholesterol levels. Cholesterol is important to your health because it helps build cells, and make hormones and vitamins. But too much cholesterol can lead to cardiovascular problems. This is caused by the buildup of low-density lipoprotein (LDL), usually referred to as the bad cholesterol, on the walls of your blood vessels. Over time, it can block the blood flow to and from your heart and other organs resulting to heart problems or stroke.

To remove excess cholesterol in your blood stream, your body uses high-density lipoprotein (HDL). HDL is called the good cholesterol for a reason: it transports the excess cholesterol from the walls of the blood vessels and brings it back to the liver to be flushed from the body. HDL helps keep the blood vessels clean, healthy, and blockage-free. The higher the level of your HDL, the lower your risk for heart problems.

To take care of your heart, you need to be mindful of your cholesterol intake. This does not necessarily mean you will deprive yourself of delicious food or treats, but you do have to find a way to support and maintain the healthy lifestyle that we all need right now. Luckily, Filipinos have plenty of dishes that are good for your heart.

Soy

Take your pick: a mug of warm taho in the morning, a serving of Stir-Fried Tofu with Vegetables for lunch, or a delicious plate of Sizzling Tofu for dinner. All of these dishes are made from soybeans, which can help lower cholesterol by 5% to 6% and reduce the risk of cardiovascular diseases.

Fish and Seafood

Eating fish-based dishes like Ginataang Tambakol, Kinilaw na Tanigue, or Sardines Omelet at least twice a week is recommended as these seafoods contain omega-3 fats, which can help reduce the risk of developing heart diseases. When cooking these dishes, remember to avoid adding unnecessary oil to the dish.

Peanuts

Turn kare-kare into a heartier dish by skipping the meat and using all vegetables instead. The peanuts used in Vegetable Kare-Kare contain monosaturated fats, protein, and numerous healthy nutrients. Vegetables, of course, are a staple in any nutritious diet. Snacking on a simple peanut butter sandwich or boiled peanuts can also do the trick.

Monggo

There’s a good reason why you should make Ginisang Monggo or Monggo Soup a staple in your meals. Monggo is packed with fiber that helps remove bad fats. It’s also a healthier alternative to red meat, since monggo is just as rich in protein. Try Monggo Patties for a meat-free healthy hamburger that you can have any day of the week.

Fruits and Vegetables

Fruits and vegetables are a staple in any heart-healthy diet because they contain sterols and stanols. These are plant-based substances that strengthens the body’s ability to reduce absorption of bad cholesterol to the blood stream. Fruits are also packed with essential nutrients like Vitamin C, Dietary Fiber, and Potassium. Some, like apples and grapes, contain pectin which is great for your cardiovascular health. Vegetables are low in calories and carbs but are high in vitamins, minerals, fiber, and disease-fighting phytochemicals. A diet rich in fruits and vegetables brings numerous health benefits like maintaining healthy blood sugar and cholesterol levels.

You can also manage your cholesterol by drinking Del Monte Heart Smart juices every day. It has Reducol®, which is a blend of stanols and sterols, clinically proven to lower cholesterol. According to a study, taking two servings of Del Monte Heart Smart daily may help lower cholesterol in eight weeks together with a balanced diet. You may enjoy this in pineapple and orange flavors.

A balanced mix of the right food and drinks, regular exercise, plus a healthy lifestyle is the key to giving your heart the love that it needs. Start a heart-healthy habit today with Del Monte Heart Smart. Check out their Facebook page to learn more.