For a Healthy Haitian Heart
Nicole Jean, RD, LDN

Heart disease is a prevalent cause of death in the United States, killing nearly 1 million Americans each year. Haitian immigrants who adopt the standard American lifestyle are likely to join the ranks of its victims.

A diet low in Fats and high in Fiber has been associated with a reduced risk of heart disease. Such a diet is generally low in animal products, and high in plant foods.

Following are a few dietary recommendations that may help you:  1) improve your cholesterol reading;   2) improve your blood pressure;   3) maintain or decrease your weight;   4) decrease the total amount of fat in your diet;   5) increase your intake of fiber

• Use fish, chicken and turkey more often than red meat

• The skin of the chicken and turkey belongs in the garbage!!!

• Canned salmon, sardines and mackerel are excellent food choices and are easy on your budget

• Avoid the use of organ meats (liver, brains)

• Buy Skim or Low Fat milk

• Use Low Fat cheese and ice cream

• 100% Whole Wheat bread is best

• Dark Green Vegetables such as Watercress and Deep Yellow Vegetables such as Squash are highest in nutrients

• Eat fresh fruits daily

• Eat dried beans and lentils often

• Switch to "natural" peanut butter

• Do not consume more than three egg yolks a week

A Word about Fats

It is best to use olive oil, canola oil and avocado as the main sources of fat in your diet.

• Use in small amounts! A limited use of oil in cooking may still be the single most important step that we Haitians can take to improve our diet.

• Do avoid use of lard (mantegue), shortening and coconut cream.

• Avoid the excessive consumption of patties, cakes, and "fritaille".

Tips to remember

• Evaporated Skimmed Milk is excellent in "café au lait", "labouyi", "riz au lait" and AK100.

• "Pois en sauce" may be had many times a week in lieu of meat.

• Dishes of rice and beans, cornmeal and beans (use plenty of beans!) accompanied by vegetables are an excellent alternative to meat dishes.

• Use ground turkey or lean beef to make "boulettes".

• Use plenty of garlic and onions in your cooking.

• For a low fat meat sauce, separate the stewed meat from the liquid after cooking. Put liquid in freezer until the fat rises to the top (15-20 minutes). Discard the fat. Return the liquid to the pan. Add other ingredients such as tomato paste and onions and bring to a boil.

To keep your heart healthy, there are factors other than diet you should consider: Strictly limit smoking and alcohol intake, and Exercise regularly.

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Nicole Jean is a Registered Dietitian who practices currently in Florida.