Kaiser Permanente Antelope Valley Celebrates World Heart Day

ANTELOPE VALLEY, Calif. —With World Heart Day approaching on September 29th, many are reflecting on how to strengthen cardiovascular wellness. Sophia Villicana Coria, a registered dietician and health educator with Kaiser Permanente’s Center for Healthy Living in the Antelope Valley, provides insights on how diet can help reduce heart disease risk.

"Reducing the amount of saturated fats, eating out less often, and decreasing salt intake can help decrease inflammation within our bodies," Villicana Coria explains. Minimizing saturated fats found in fatty meats, full-fat dairy and fried foods makes a significant impact. When eating out, restaurant meals tend to be high in sodium, so cooking more homemade meals allows better control over salt content.

Heart disease remains the leading cause of death worldwide. However, many heart conditions can be prevented or managed through healthy habits relating to diet, exercise, and wellbeing. Kaiser Permanente’s Center for Healthy Living wants to empower our community members to make heart smart choices that fit their lifestyle.

Villicana Coria recommends loading up on fiber-rich foods like "fruits, vegetables, and whole grains" for optimal heart health. Fiber helps remove cholesterol from the body before it can clog arteries. Aim for 25-30 grams daily from sources like berries, leafy greens, beans, lentils, oatmeal and whole grain breads and pasta. Beyond benefiting the heart, fiber also promotes healthy digestion and gut health.

Some common misconceptions exist around nutrition and heart health. Villicana Coria notes, "Taking apple cider vinegar with lemon will help reduce cholesterol although it’s more than that. It is also making dietary changes and exercising regularly. Often people will not change their eating habits and start taking naturopathic medicine such as the apple cider with lemon, but fail to see a decrease to their cholesterol.”

When it comes to maintaining heart healthy eating long-term, Villicana Coria suggests, "Balancing your plate using the plate method which consists of 50% vegetables, 25% lean protein, 25% whole grains. Pair this with exercising by doing activities you enjoy that require activity like dancing, gardening, biking, swimming, et cetera." Focusing on nutritious whole foods in proper proportions and staying active in fun ways leads to sustainable healthy habits.

Villicana Coria's guidance provides a roadmap to eating for better heart health. This World Heart Day, consider small, manageable changes recommended by experts like increasing fiber, reducing sodium and unhealthy fats, and finding enjoyable physical activities. Our hearts are incredibly vital, so let's care for them through diet and lifestyle.

For additional resources and support on heart-smart living, visit Kaiser Permanente's Center for Healthy Living website at kp.org/centerforhealthyliving. Proactive planning and informed decisions are key to cardiovascular wellness, and kp.org provides the tools needed for families in the Antelope Valley community to make heart-healthy choices. Small, sustainable changes to our diets and lifestyles can make a big difference for our hearts.