It is often called the silent killer—one that creeps …



Have A Heart: Treat It Right

By Esmeralda Servin

Heart disease is the leading killer of Latinos. Mexican Americans are much less likely than non-Hispanic whites to be aware of it, treat it, or control it, according to the Centers For Disease Control and Prevention. Yet knowledge is the most important defense against cardiovascular diseases.

According to the CDC, of the more than 107,000 Hispanic Americans who die each year, 30 percent die from diseases of the heart and stroke.

Knowledge is the key to preventing heart disease

Michelle Zive, director of the 5 a Day Program in San Diego, has a few suggestions that will lessen your chances of falling victim to heart disease.

“Limit the number of times you eat out at restaurants,” said Zive.

“If you do eat out, choose food wisely.”

But according to Zive, small changes can also make a big difference in your diet. Switching from whole milk to 1% or nonfat milk and drinking water instead of sodas or sweetened drinks.

“Eat more home prepared meals,” said Zive. “Research shows that people who eat home prepared meals with the family, are less likely to over eat, and to eat more fruits and vegetables.”

A healthy diet teamed with regular exercise, is the ideal way to stay heart-healthy. But it doesn’t mean you need to make changes in your lifestyle overnight.

“Start slowly,” said Zive. “If you don't really do any physical activity, start with walking around the block. Try this at least three days a week. Then once you've walked around the block for a week or two, try walking two blocks—until you're walking at least 20 minutes 3 times a week.”

Involving the family in physical activity is a great way to establish healthy habits

“Get outside and play with your kids, whether it be soccer or football or walking to the store with them,” said Zive. “Physical activity should be fun.”

Sometimes work schedules can interfere with a regular exercise routine, but Zive suggests bringing physical activity into your everyday lifestyle.

“If you sit a lot during the day either at work or at home, get up every hour and walk around the office or house,” said Zive. “Or take the stairs instead of the escalator or elevator.”

Aside from changes in your diet and being active, avoiding behaviors like smoking will reduce the likelihood of developing heart disease.

According to the American Heart Association, there are six major independent risk factors for coronary heart disease that you can modify or control:

• Smoking-Cigarette smoking greatly increases your chances of developing heart disease and is one of the culprits of sudden cardiac death. Smoking cigarettes increases the risk of coronary heart disease by itself and it increases blood pressure, decreases exercise tolerance and increase the tendency for blood to clot, the American Heart Association reports.

• High blood pressure- Eating healthy, exercising and getting regular checkups The CDC reports that Mexican-American women are more likely to have high blood pressure. Eating less salt can help lower high blood pressure. A desirable blood pressure reading is less than 120/80. If your reading is 140/90 or above, you have high blood pressure.

• High cholesterol- Eating low fat foods can help reduce your blood cholesterol level, weight, and is a great way to prevent heart disease. It also sets a good example for your children. According to the NHLBI, a total blood cholesterol level of 200 is desirable—a level of 240 or higher is considered high blood cholesterol—but even a level between 200 and 240 can increase your risk of heart disease. By getting tested you can find out if your cholesterol level is at a healthy mark.

• Diabetes- Your risk of heart disease greatly increases if you have diabetes, especially if the diabetes is not cared for properly. Also, compared with non-Hispanic whites, Mexican-Americans are more likely to have diabetes, the CDC reports.

• Obesity and inactivity Regular exercise is the key to staying fit and it also decreases your chances of developing cardiovascular disease. According to the CDC, Mexican-Americans, compared with non-Hispanic whites, are more likely to be overweight or obese and are less likely to engage in physical activity.

For more information on how you can practice good eating habits—log on to, or call 5 A Day at 1-888-EAT-FIVE.

The National Heart, Lung, and Blood Institute’s web site is also a great resource for Latinos and heart disease. For more information, log on to, nhlbi.

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