By: Ashmar Mandou

Since February marks Heart Health Awareness Month, women, especially Latinas, are encouraged to take charge of their health by implementing easy steps towards a healthier lifestyle. According to the American Heart Association, heart disease is the number one killer among Latinas. On average, Latinas are likely to develop heart disease ten years earlier than Caucasian and African-American women. Dubbed the ‘silent killer’ of women, heart disease rarely shows symptoms, which leads to a higher incidence of cases among Latinas. With that in mind, Saint Anthony Hospital Clinical Nutrition Manager Alyson Stiefel offered up some tips to motivate women to live a better, healthier 2013.

Lawndale Bilingual Newspaper: As we know February marks Heart Awareness month, what easy steps would you recommend to people to motivate them to live a healthier lifestyle?

Alyson Stiefel: Think positive. Use present tense thinking (“I am being physically active 30 minutes, five days a week”) instead of future tense (“I will start exercising soon”).

Set SMART goals. Rather than tell yourself you will “lose 1 pound this week” set a goal you can actually control. SMART goals are specific, measureable, attainable, realistic, and timely. Set goals like “I am replacing the mayo on my lunch deli sandwich with mustard three days this week” or “I am going for a 30 minute walk at lunch 4 days this week.”

Get active. This doesn’t mean you have to join a gym or spend time on the treadmill. Find an activity that you love, like taking a long walk, riding a bike, or taking a dance class!

LN: As you know, heart disease affects more women than men, what can women begin to do to prevent the onset of the disease?

AS: Follow a heart healthy diet. Limit the amount of saturated and Trans fats from sources like red meat, fried foods, baked goods, prepackaged snacks, and full fat dairy products. Increase your fiber intake with at least 5 servings of fruits and vegetables a day and half of your grains as whole grains.

Get moving. The American Heart Association recommends at least 30 minutes of moderate physical activity, at least 5 days per week.

Maintain a healthy weight and waist circumference. For women, this is a waist circumference of less than 30 inches.

Avoid smoking. Smoking causes damage to your blood vessels and leads to plaque buildup and narrowing of your arteries.

LN: What foods and oils should people consume that benefits the heart?

AS: It’s important to eat a well balanced diet with low fat protein sources (like a baked or grilled skinless chicken breast) and plenty of fiber daily, at least 5 servings of fruits and vegetables and half of your grains as whole grains. Omega 3 fatty acids are also linked to heart health. Sources of Omega 3 fatty acids include fatty fishes (such as salmon, sardines, tuna, and mackerel), walnuts, soybean, canola oil, and flaxseed oil. Aim for 2 servings of fish each week, 3.5 ounces or ¾ cup flaked fish, to get your recommended amount of Omega 3.

LN: Lastly, what surprising tips should people be cognizant of that will help them maintain a healthy lifestyle?

AS: Making healthy lifestyle changes with a friend or family member increases your chance for success. Find a friend to start an exercise program or a family member to make goals for healthy dietary changes together.