The Bermuda Heart Foundation’s website has a blunt message – in typeface you cannot miss, it says, ‘Heart Disease is Bermuda’s #1 killer’. Yet how many of us can honestly say that 1. We knew that, and 2. We knew that and are actively doing something about it? 

 The answer to #1 is probably the majority of people. The answer to #2 is probably the minority of people, yet the implications are enormous, and the costs are huge. 

Heart disease covers a range of conditions and includes blood vessel disease, such as coronary artery disease, defects people were born with, heart rhythm problems and disease of the heart muscle. 

The Mayo Clinic (www. mayoclinic.org) says that coronary artery disease symptoms may be different for men and women with men more likely to have chest pain. Women, according to the Mayo Clinic, are more likely to have other signs and symptoms along with chest discomfort, such as shortness of breath, nausea, and extreme fatigue. 

Signs and symptoms can include chest pain, chest tightness, chest pressure and chest discomfort; shortness of breath; pain, numbness, weakness or coldness in your legs or arms if the blood vessels in those parts of your body are narrowed, and pain in the neck, jaw, throat, upper abdomen or back. 

It is possible that people are not diagnosed with coronary artery disease until they suffer from a heart attack, angina, stroke, or heart failure. The Mayo Clinic says, therefore, that it is important to watch for cardiovascular symptoms and discuss concerns with a doctor as cardiovascular disease can sometimes be found early with regular evaluations. 

If detected early, heart disease is easier to treat, so regular check-ups with a doctor are vital – especially if your family has a history of heart disease. 

Causes of heart disease depend on the type of heart disease a person has but among the most common causes is a build-up of fatty plaques in the arteries. This is caused by things like unhealthy lifestyle habits, such as a poor diet, lack of exercise, being overweight and smoking. 

Other causes are having diabetes (which is very common in Bermuda), drug abuse, too much caffeine or alcohol, smoking, stress, and high blood pressure. 

 The risk factors for developing heart disease, according to the Mayo Clinic, include: 

• AGE. Growing older increases your risk of damaged and narrowed arteries and a weakened or thickened heart muscle. 

• SEX. Men are generally at greater risk of heart disease. The risk for women increases after menopause. 

• FAMILY HISTORY. A family history of heart disease increases your risk of coronary artery disease, especially if a parent developed it at an early age (before age 55 for a male relative, such as your brother or father, and 65 for a female relative, such as your mother or sister). 

• SMOKING. Nicotine tightens your blood vessels, and carbon monoxide can damage their inner lining, making them more susceptible to atherosclerosis. Heart attacks are more common in smokers than in non-smokers. 

• POOR DIET. A diet that’s high in fat, salt, sugar and cholesterol can contribute to the development of heart disease. 

• HIGH BLOOD PRESSURE. Uncontrolled high blood pressure can result in hardening and thickening of your arteries, narrowing the vessels through which blood flows. 

• HIGH BLOOD CHOLESTEROL LEVELS. High levels of cholesterol in your blood can increase the risk of plaque formation and atherosclerosis. 

• DIABETES. Diabetes increases your risk of heart disease. Both conditions share similar risk factors, such as obesity and high blood pressure. 

• OBESITY. Excess weight typically worsens other heart disease risk factors. 

• PHYSICAL INACTIVITY. Lack of exercise also is associated with many forms of heart disease and some of its other risk factors as well. 

• STRESS. Unrelieved stress may damage your arteries and worsen other risk factors for heart disease. 

• POOR DENTAL HEALTH. It’s important to brush and floss your teeth and gums often and have regular dental check-ups. If your teeth and gums aren’t healthy, germs can enter your bloodstream and travel to your heart, causing endocarditis. 

So, what can people do to develop a healthy heart? This article is drawn from a number of different websites, such as www.webmd.com, which all offer practical advice such as eating healthily, regular exercise, quitting smoking and controlling cholesterol and blood pressure. These are all things that people can work on every day. 

In terms of eating, food should be naturally low in saturated and trans fats, salt and added sugar and rich in wholegrains, fibre, antioxidants, and unsaturated fats. 

Follow the five a day rule and eat fresh fruit and vegetables. Try and eat wholegrain cereals which include more natural grain with more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats. 

The ‘best’ fats are monounsaturated and polyunsaturated (omega-3 and omega-6) fats which can be found in things like fish, nuts and avocados. 

Eating too much saturated and trans-fat can elevate blood cholesterol levels. Saturated and trans fats can be found in foods like pizza, cakes, biscuits, pastries, and deep-fried foods. 

Also, eating too much salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease so try using different spices as a substitute. 

Exercise more – don’t take the office lift, take the stairs. Join the gym, take up a sport, run with your friends, go for walks with the dog. Don’t be that typical couch potato! 

Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including high blood pressure, high cholesterol, and being overweight. Regular physical activity can also help strengthen your bones and muscles. It can help you feel more energetic, happier, and relaxed. 

Give up smoking! It’s hard but as the saying goes, ‘if at first you don’t succeed, try, try and try again’. 

Lastly, if you are not sure and want more help or advice visit your doctor. Do not sit in silence, ask for help. 

The post The Heart of the Matter appeared first on RG Magazines.

ROASTED “HEART-Y” BOWLS 

Recipe from Myra Dill, Nutritionist and Behavioural Change Coach at EFit Bermuda 

You can simply roast a variety of vegetables you already have on hand or you can have some fun with different roasting flavors. Here’s one of my favorite mixes below using as much local produce as I can. I also love to simply roast whatever veggies I have on hand (carrots, peppers, onions etc) 

BASE 

1 bag or bunch, Baby spinach 

2 cups prepared cauliflower rice OR package of couscous made per directions 

CILANTRO-LIME BLACK BEANS 

1 (15-ounce) can black beans, rinsed 

½ cup frozen corn 

½ tsp ground cumin 

½ tsp salt 

¼ cup chopped basil 

2 TBSP fresh lime juice 

To make: In a small saucepan on medium heat, combine black beans, corn, ground cumin, and salt and cook until warm. Add chopped basil and fresh lime juice. 

BERMUDA HONEY – CHILI SWEET POTATOES 

2 TBSP olive oil 

2 TBSP Bermuda honey 

1 tsp chili powder 

¼ tsp cayenne 

¼ tsp salt 

2 medium sweet potatoes, 1/2-inch chunks 

To make: Whisk together olive oil, maple syrup, chili powder, cayenne, and salt. Toss with sweet potatoes. Roast on rimmed baking sheet at 425°F until golden brown and tender, stirring halfway through, 35 to 40 minutes (or 18 mins in air fryer at 400F) 

MARINATED BRUSSELS SPROUTS 

2 TBSP balsamic vinegar 

2 TBSP olive oil 

1 TBSP Dijon mustard 

¼ tsp salt 

¼ tsp Pepper 

1 lb Bermuda Brussels sprouts, halved 

To make: Whisk together balsamic vinegar, olive oil, Dijon mustard, salt, and pepper. Toss with halved brussels sprouts. Roast on a rimmed baking sheet at 425°F until liquid has evaporated, 20 minutes. (Or add to air fryer for 9 mins while potatoes are halfway done) 

DIRECTIONS 

Assemble bowls: Combine spinach, couscous, black beans, sweet potatoes, brussels sprouts. 

Add a protein: I love adding roasted chickpeas or hemp seed hearts or add a 6-minute boiled egg or some feta or goat cheese. You can also top this with shrimp, salmon, or to keep it budget friendly, add drained tinned tuna (in water). 

Top with extra herbs – basil, cilantro or chopped fennel to add additional layers of flavor and eye appeal. 

Serves 4. Estimated cost per serving if using additional egg and hempseed heart is $5.80 per person (using produce bought from local farmers) 

HEARTY WINTER VEGETABLE AND WHITE BEAN STEW WITH KALE 

by Chef Ben Tompkins 

2 TBSP Vegetable oil, plus 1 tsp separated 

4 oz Button mushrooms, halved 

2 medium Spanish onions, diced 

1 tsp kosher salt, divided 

1 cup carrot, peeled and diced 

1 cup celery, trimmed and diced 

1 fresh fennel, wispy greens and core removed, diced 

4 cups Winter veg mix – ex. turnip, rutabaga, parsnip, (avoid beets) peeled, trimmed, and diced – see step 1 

4+1 garlic cloves, minced 

1 can 28 oz whole plum tomatoes from Italy – no calcium chloride 

2 can 15 oz cannellini beans or another white bean, drained and rinsed 

2 cups potato, peeled and diced, in 2 cups water 

1 box 32 oz vegetable stock 

1 TBSP dry Italian seasoning 

1t ground black pepper 

2 cups white cabbage, thinly sliced (or a bag of slaw mix!) 

1 zucchini, trimmed and diced 

4 cups fresh kale, stalks removed, cut in large dice 

¼ cup packed fresh parsley, finely chopped 

¼ cup packed fresh basil and oregano, finely chopped 

2 TBSP fresh Parmesan (optional) 

¼ cup High quality Extra Virgin olive oil 

Additional herbs, cheese, and oil for serving 

DIRECTIONS 

1. Peel, pare, and trim ALL vegetables and herbs. Place unusable trim (potato peel, kale stalks, waxed rutabaga rind, dirty roots) in compost immediately. Place all usable trim (onion & garlic skin, carrot peels, celery tips, etc.) in a saucepan and cover with 3 cups cold water and bring to a boil, then simmer. 
2. Meanwhile, decide on the size you will dice your vegetables. It’s your choice. Too big however and it’s difficult to eat with a spoon – too small and some vegetables will disintegrate before others finish cooking. I like a generous ¼” cube. Once peeled, I like to roughly square up the rounder roots (except potatoes) and add the trim to the stock pot along with any herb stalks and a bay leaf. 
3. Heat 8 qt Dutch oven, or large soup pot, on medium heat. When hot, add 2 TBSP oil and heat briefly. Add onions, mushrooms and ½ tsp kosher salt. Stir vigorously to combine and increase heat to medium high. Cook 5 minutes until veg begin to sweat. 
4. Add carrot, celery, fennel, and winter veg mix. Stir to combine and continue to sweat an additional 8 minutes or so. Stir frequently to prevent sticking. When veg begins to colour – push to one side of the pot. Add remaining 1 tsp vegetable oil to now empty side of the pot and drop in 4 cloves of minced garlic. Stir gently in oil until fragrant then fold in. 
5. Add canned tomatoes – using juice to deglaze bottom of the pot. Add diced potatoes and the 2 cups of water, beans, box of stock, dried herbs, and pepper. Carefully drain homemade stock into stockpot, gently pressing to release juice. Compost solids. Bring stew to one boil, reduce heat and simmer gently 30 minutes. 
6. Increase heat and return to boil. Add cabbage (or slaw mix), zucchini, and kale to pot. Use back of spoon to gently submerge kale into stew. Bring back to a simmer and cook 30 minutes more. 
7. To finish – smash remaining garlic clove with the side of your knife. Sprinkle remaining salt on mashed garlic and continued to mince. Add chopped herbs and continue to chop and mix into a paste. Remove stew from heat and stir in herb/garlic paste and olive oil. Taste and season gently and repeat as needed. 
8. Finish with Parmesan cheese if desired. 

The post Food that’s good for your Heart appeared first on RG Magazines.