A Heart to Heart with Dr. Montes

#goredforwomen

💔Cardiovascular disease is the number one cause of death in women.

💔1 in 2 women in the United States has CV disease.

So I know the stats are important but what can we actually do about this❗️

How can we make a difference in the real world and in our everyday lives to decrease our risk of being a statistic❓

As I continue to study health and wellness, the number one preventive change we can make always goes back to nutrition and what we eat. In the end, #wearewhatweeat.

As I prepared for a Salud y Arte talk on Friday with @latinastrong_foundation and @senoritamad, I wanted to give the audience something tangible to take home and use my ideas as ways to eating better and healthier. So yes we discussed statistics, blood pressure monitoring, and signs of a heart attack in women; but I came up with a list of eating alternatives that I am actually doing myself. Consider practicing these alternatives, I believe eating healthier and making better decisions will help us all in the long run and with our #hearthealth!

So here's my fun, delicious list... Enjoy!

Instead of:

❣️Store bought juice, make your own!

❣️Splenda, Sweet n Low and Equal try natural honey

❣️Coffee try green tea

❣️Fruit loops eat old fashioned oatmeal with berries

❣️Steak try a veggie or legume patty (Beyond Meat!)

❣️Candy eat dark chocolate and nuts

❣️Chips eat celery and PB or cucumber and Tajin

❣️Pasta try Zucchini or Butternut squash noodles in produce section

❣️Rice try quinoa or cauliflower rice

❣️Refried beans try black beans or chickpeas

❣️Ranch try vinaigrettes and sparingly on salad

❣️Dip try hummus

❣️Marinara or alfredo sauces try pesto

❣️Brown potatoes try sweet potatoes

❣️Chicken try tofu, there are many ways to season it and it’s good!

❣️75% of your plate should be green!

Here are my two favorite recipes for you to try!

❣️Chipotle Sweet Potato Enchiladas- I love these! www.casweetpotatoes.com

❣️Overnight Oats- Healthy, fast breakfast! www.gamechangersmovie.com

Check out these images below to learn a little more about heart health and nutrition!

Dr. E ❤️

Know your numbers ladies. Knowing these numbers give you your risk for cardiovascular disease.

Increase these in your diet to decrease your risk of cardiovascular disease!

Stay away from these which can increase your risk of cardiovascular disease!