Ka Wai Ola - Office of Hawaiian Affairs, Volume 38, Number 3, 1 March 2021 — Keeping Heart Healthy [ARTICLE+ILLUSTRATION]

Keeping Heart Healthy

j MĀLAMA I KOU KINO ^ j > CARE FOR YOUR BODY / >

By Jodi Leslie Matsuo, DrPH

Native Hawaiians have the highest occurrence of heart disease eompared to other ethnic groups in Hawai'i. Taking care of your heart ean help to prevent early disability and years of life lost that could have been spent with your 'ohana and doing other things you enjoy. Knowing whether you are at risk is the first step you ean take towards preventing heart disease. Get regular check-ups with your doctor and have her/him determine your risk by eheeking your blood pressure, cholesterol, body weight and whether other testing is needed. If you are at risk for heart disease, your doctor may choose to prescribe medications and recommend lifestyle changes. At the same time, take a realistic assessment of how you are eating and see what may need to be changed. A recent study compared the effect of different foods in terms of heart disease risk, and organized the foods into the following categories (see chart helow).

Another personal habit to consider is how well you are managing your stress. Signs of stress include depression, anxiety, irritability, trouble sleeping, worry, and difficulties with memory. If you have any of these symptoms, be sure to talk to your doctor. Consider taking up a hobby, sport, tai ehi, or just some time off work. Are you getting regular physical exercise? If not, start by taking a walk. Choose a time of day that works best for you. It could be early in the morning, during a luneh break, or late afternoon. Start with 10 minutes per day and work your way up to 30 minutes. If you are still thinking about whether you should quit smoking, now is a good time as any. Focus on the benefits of quitting and visualize your success in doing so. Take steps to manage your stress. Enlist a family member or friend to workout with. Your doctor may have other suggestions as well. You ean do it! Take charge of your heart and your heahh. ■ Bom and raised in Kona, Hawai 'i, Dr. Jodi Leslie Matsuo is a Native Hawaiian Registered Dietieian and certified diabetes educator, with training in Integrative and Functional Nutrition. Follow her on Facebook (@DrJodiLeslieMatsuo), Instagram (@drlesliematsuo) and on Twitter (@ DrLesl ieMatsuo ).

STOP: Foods and drinks that cause heart disease CAUTION: Foods and drinks that may cause heart disease CO: Foods that prevent heart disease

Simplified from Mayo Clin Proc lnnov Qual Outcomes. 2019 Sep; 3(3): 251-267. *Dietary Approaches to Stop Hypertension

STOP! Sugar-sweetened beverages Red and processed meats Coconut oil, butter, margarine, and other oils that are solid at room temperature High amounts of alcohol

CAUTION! Juicing fruits and vegetables Moderate amounts of alcohol Low carbohydrate, high fat diets

CO! Leafy green vegetables Beans Moderate amounts of coffee Low amounts of sodium Mediterranean, DASH*, and plant-based diet