Certain heart conditions disproportionately affect different races and ethnicities in the United States. High blood pressure (hypertension) in particular is much more prevalent in Black populations. According to the United States Census (2010-2019), Nevada has a Black population of 10.3% with high blood pressure affecting over 32% of that population. This trend continues for the nation, which may have you asking why race impacts heart health? The relationship may be related to genetics, environment and disparities in quality of medical care. However, there are nutritional ways every person can eat to support his or her heart.
Americans consume an average of 3,400 mg of sodium/day, yet the recommendation is 2,300 mg/day, and for those with hypertension it’s 1,500 mg/day. Believe it or not, the salt shaker on your dinner table is not the reason for Americans high intake of sodium, it is actually preprepared foods. When we eat out or purchase foods that are already premade, these meals tend to have more fat, sugar and salt than the same meal prepared at home. By cooking and preparing more of your food at home, you can control how much sodium you add to your meals. Start off slow, set a goal to replace one premade meal with one home-cooked meal.
Roxana Ehsani MS, RD, CSSD, LDN
Certain heart conditions disproportionately affect different races and ethnicities in the United States. High blood pressure (hypertension) in particular is much more prevalent in Black populations. According to the United States Census (2010-2019), Nevada has a Black population of 10.3% with high blood pressure affecting over 32% of that population. This trend continues for the nation, which may have you asking why race impacts heart health? The relationship may be related to genetics, environment and disparities in quality of medical care. However, there are nutritional ways every person can eat to support his or her heart.
Americans consume an average of 3,400 mg of sodium/day, yet the recommendation is 2,300 mg/day, and for those with hypertension it’s 1,500 mg/day. Believe it or not, the salt shaker on your dinner table is not the reason for Americans high intake of sodium, it is actually preprepared foods. When we eat out or purchase foods that are already premade, these meals tend to have more fat, sugar and salt than the same meal prepared at home. By cooking and preparing more of your food at home, you can control how much sodium you add to your meals. Start off slow, set a goal to replace one premade meal with one home-cooked meal.
When in the grocery store, look for no-salt added or reduced-sodium foods especially when shopping for canned products, stocks, soups, condiments, dressings, deli meats and cheeses. Instead of buying pre-seasoned meats and seafood, purchase these raw and add your own spices and herbs. Adding dried herbs and spices to food is a great way to add flavor to your meal without missing the salt.
Finally, don’t forgot about loading up on nutrient rich fruits and vegetables. Only one tenth of adults meet the recommended daily consumption of one and half cups to two cups of fruit per day and two to three cups of vegetables per day. Fruits and vegetables are loaded with vitamins, minerals, fiber and antioxidants. Instead of cutting out certain foods, consider adding more fruits and vegetables to meals and snacks that you are already enjoying each day. Try adding veggies to your morning eggs, toss baby spinach or frozen fruit into your favorite smoothie, or pack a piece of fruit and some cut up veggies for lunch or snack times. Small changes add up to big results especially when it comes to nourishing your heart and keeping your bl ood pressure within a healthy range.