Each year, an estimated 1.5 million Americans experience a heart attack. Every 34 seconds, someone dies of heart disease. These are scary statistics. And the numbers for African Americans and other minorities are even more scary.
Approximately 29 percent of African- American men and 24 percent of African- American women are smokers. The risk of diabetes for Mexican Americans and African Americans is almost double that of Caucasians. African Americans develop hypertension (high blood pressure) at an earlier age than Caucasians, and the disease tends to be more severe. An estimated 58 percent of African-American males and 67 percent of African-American females are overweight.
Fortunately, these risks can be controlled. In many cases, all it takes is adhering to some simple lifestyle changes. For that reason, Paul Jones, M.D., chief of cardiology at Advocate’s Trinity Hospital, focuses on diet, nutrition and aerobic exercise when he counsels his patients about improving their heart health. “We stress awareness of these risk factors because they are more easily modifiable,” says Dr. Jones. “I emphasize moderation—I don’t tell a patient he can’t have a drink, but I tell him to limit alcohol consumption to not more than the equivalent of two glasses of wine per day.”
When it comes to food, says Dr. Jones, it’s not realistic to expect the average person to count their fat grams at every meal. Instead, he encourages patients to avoid concentrated sweets and limit foods that are high in fat and cholesterol, such as red meat and most fast foods.
Dr. Jones stresses that eating healthy doesn’t mean having to give
up favorite foods. It just means preparing these dishes in a healthier
fashion. That includes traditional favorites, like soul food—one of
the oldest and richest cuisines in America. While it’s always been
good for the soul, soul food is usually not so good for the heart.
That’s because traditional soul food cooking uses plenty of salt
pork, fatty bacon and lard.
But soul food doesn’t have to be bad for you. You can continue to
enjoy your ages-old family recipes in a new, health-conscious style by
changing your cooking methods. Click here for a classic soul food recipe that will please your palate as well as your doctor. Enjoy!
| ORIGINAL RECIPE |
HEALTHIER COOKING METHOD |
HEALTH BENEFIT |
| Chicken |
Remove skin from chicken. After breading chicken, spray with nonstick cooking spray. Bake, don't fry. |
Lower fat, saturated fat and cholesterol. |
| Greens with bacon |
Steam kale or collard greens. Meanwhile, saute minced garlic, sliced onion and 1 ounce diced lean ham in 1 tablespoon olive oil. Add drained greens and red pepper sauce to taste. |
Lower fat, saturated fat and cholesterol. Steaming helps to retain vegetables’ vital nutrients. |
| Red beans and rice |
Eliminate ham hocks. Add one chipotle (smoked jalapeno pepper) for smoked flavor without fat. Use brown rice instead of white. Add plenty of minced garlic and onions. |
Increased fiber, lower fat, saturated fat and cholesterol. |
| Cornbread |
Use low-fat buttermilk. Substitute egg whites for whole eggs. Use whole wheat flour instead of white flour. |
Increased fiber, lower fat, saturated fat and cholesterol. |
| Sweet potato pie |
Prepare a lower fat crust by substituting low-fat cream cheese for half of the shortening. Use evaporated skim milk instead of half-and-half. Use fat-free egg substitute instead of whole eggs. |
Lower fat, saturated fat and cholesterol. |
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Healthy substitutes
Here are a few simple substitutes that will reduce fat, saturated fat and cholesterol in your diet.
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Use |
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- Canadian bacon or lean ham
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- oil or butter for sauteing
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- fat-free sour cream or plain yogurt
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