Heart Healthy, Stroke Healthy, Eating

What, when, and how much we eat is a hot topic. Every media format is exploding with the latest diet craze or exercise regime. The United States obesity rate is at epidemic proportions and everyone wants a piece of the action.

I had occasion the other day to go through family picture albums. Although I was looking for a particular photo, there was something striking about all the pictures. I had uncovered a glimpse of my family medical history as well. Some of the photos went as far back as post World War II. All of my family - grandparents, parents, siblings, cousins, aunts and uncles appeared well proportioned - if not thin by today's standards.

Within the past 60 years we have seen many new inventions and living changes such as the microwave, computers, insurgence of fast food, prepackaged food products, mega supermarkets, and a hurried lifestyle just to name a few. Gone are the days of family gathering at meal time, three meals a day and "don't eat between meals because it will ruin your appetite," school hot lunch programs for 35 cents that met federal guidelines for fresh vegetables and fruits, meat chicken or fish on Fridays, one slice of whole wheat bread, and milk.  Back then, the only choice for school age children was to pack a lunch or eat what was being served as "hot lunch" that day. As a school child I had plenty of time to consume my lunch slowly too. We were given at least 35 minutes versus the sometimes 20 minutes given for lunch time at some schools today.

Today, I could tout the latest Mediterranean diet as being the best; full of antioxidants and low cholesterol olive oil and garlic. I have spent extended periods in Portugal eating the food and drinking their wine. It is good. However, I don't really see the difference between the Mediterranean diet and the way I used to eat when growing up. The portions were much smaller than today in both situations. The "old ways" of eating three meals a day - with breakfast the most important - is identical too. Snacks, if eaten, consisted of fresh fruit or cultured yogurt or a piece of European bread and goat cheese. The diet is mostly ocean cod fish served with a fresh garden salad and boiled potatoes. This is heart healthy eating.  

Regarding exercise, when I visited Portugal everyone from an 87-year-old grandmother to a toddler, walked and climbed stairs as many buildings are not accessible by other means. People in large cities in America, such as New York, Washington, DC, and Boston, do the same. Today, we may opt to take the stairs versus the elevator. These choices are heart healthy choices. What choices we make to keep our bodies fit and healthy will keep our cardiovascular system strong and lower the risk of heart disease and stroke.

Eat because your body needs fuel. Walk because you can. Go outside and play if you want to feel young. Remember that breakfast is the most important meal. Eat more fresh fruits and fresh vegetables. Take smaller portions. These are some of the most important ways to win the battle over obesity and lower our risk of heart disease and stroke. We can learn from the past, and from other countries as well and return to heart healthy choices for ourselves and the generation to follow.