Remember as a child or even a young person how you beamed when told, ‘You’ve got your mother’s eyes,’ or ‘You’ve got your father’s laugh,’ or anything that tied you to those you loved? Nothing like an intimate connection, right?
Then you think about something else that connects you to your parents or even grandparents that doesn’t elicit the same kind of positive reaction. It’s that genetic connection that knocks you for a loop.
Genes are the invisible, biological Velcro that sticks and gives you everything from height to male-pattern baldness to, well, things that you really don’t want ever to deal with. Illness and disease.
Heart health may be one of those genetic things we inherit and, regrettably, it’s a real bummer. And for some, a real killer.
Latinos, the second largest ethnic group in the country, suffer the highest rate of heart disease in the U.S. According to the CDC, 42.7% of Latinas and 52.3% of Latinos suffer from cardiovascular disease. It’s also the leading cause of death among Latiinos.
Some of the contributing factors to poor heart health include high blood pressure, high cholesterol, diabetes, obesity, smoking and lack of physical activity.
Avoiding certain food groups while incorporating healthier options may be one of the easiest ways to improve heart health.
Foods to either avoid or cut back on are too often staples on Latino dinner tables. But doctors and nutritionists say eliminating or, at least, minimizing things like lard, whole-fat cheese, white rice and fatty cuts of meat is a good first step.
At the same time, incorporating black or red beans, avocados, colored vegetables, yams and grilled lean meats into the diet is a step in the right direction.
“Every little bit counts,” said Denver Health & Hospital’s Dr. Naranda Herner. Herner, who practices osteopathic medicine, says “don’t totally cut out traditional style of cooking,” but simply moderate. Also talk with your own doctors and try to do it on an annual basis.
But numerous studies have shown that, as a group, Latinos fall behind other groups in addressing heart disease with their doctors. Often, say researchers, the reason is cultural or because of language barriers, particularly for immigrant Latinos.
While there is plenty of literature on maintaining a healthy heart, too often among Latinos, say researchers, it goes unread until it’s too late.
Healthy heart patterns, said Dr. Herner, should begin early and long “before we feel those warning signs.” Knowing your blood pressure, cholesterol levels, blood sugar are more than important. They’re lifesaving. Also, she said, know the importance of regular screenings. “You don’t want to wait,” she said. “Be proactive.”
Heart doctors say knowing your cholesterol levels is important in living a healthy heart life. Cholesterol is the waxy substance found in all of our cells. But it can join with other substances in our bodies and can lead to a clogging of arteries.
There are two types of cholesterol, and both are important to know. HDL, high density lipoprotein, is the good cholesterol. It removes excess cholesterol from the body. LDL, low density lipoprotein, is called the ‘bad’ cholesterol. High LDL levels can lead to plaque buildup in the arteries and increase heart disease risk. An ideal total cholesterol reading is the sum of HDL and LDL. It should be below 200.
Another big factor in heart disease is tobacco. But since 1970, smoking has declined dramatically across the U.S., including among Latinos.
Since 1970 there has been a 73% decline in the number of smokers and 86% decrease in the number of youth smokers, according to the American Lung Association. A 2024 Gallup Poll survey found that only 11% of the U.S. population now smokes. That number is even smaller for Latinos at 7.7%. Latino men are more likely to be smokers than Latinas.
Another tool in personal heart health is maintaining a healthy blood pressure. And knowing it, said Dr. Herner, doesn’t even have to involve a visit to the doctor. You can take your own blood pressure at a drug or grocery store, she said.
High blood pressure can damage blood vessels and the heart itself. It causes thickening and narrowing of arteries or what is known as atherosclerosis.
High blood pressure causes the heart to work harder as it pumps blood throughout the body. Long term high blood pressure can be fatal. It can also cause irregular heart rhythms which can increase the risk of stroke.
Also, said Dr. Hernan, high blood pressure is not something only adults or older people have. Young children, particularly overweight or obese children, need to be monitored.
Dr. Hernan says a healthy heart life does not mean not enjoying the things you like. It doesn’t mean “totally cutting out traditional style of cooking.” While cutting lard from a diet is probably a good choice, you can still eat foods prepared with it, just not regularly. Also, you don’t have to eliminate fried foods, simply cut back.
February, American Heart Month, is when we most talk about matters of the heart. But there are also eleven other months when it’s not a bad idea to also do something nice for your own heart.
