143: 3 recipes for 1 healthy heart
February 20, 2018 | 4:47pm
Want a healthy heart? Try these three recipes at home.
Philstar.com / Deni Rose M. Afinidad-Bernardo
MANILA, Philippines — Heart disease remains to be the leading cause of death in the Philippines and in the world, according to the latest reports from Department of Health and the World Health Organization, respectively.
Cardiovascular diseases “take more lives annually than even the dreaded cancer,” added a recent report by ManilaMed Hospital.
“But contrary to popular belief, we are not powerless against heart disease, there is much we can do to delay and even prevent its onset,” the report said. “Heart disease has so often been linked to lifestyle, and more particularly to diet and nutrition.”
This Philippine Heart Month, as one observes Valentine’s, it also pays to be careful of one’s heart by exercising and eating healthy.
Chef Michael Miko Aspiras shared the following recipes one can try for a healthier heart and a happier stomach.
Chef Michael Miko Aspiras. Philstar.com/Deni Rose M. Afinidad-Bernardo
Tuna
The American Heart Association recommends eating fatty fish at least two times a week. Fatty fish like tuna, salmon, mackerel, lake trout, sardines and herring are rich in omega-3 fatty acids, which are important in preventing and managing heart disease.
Sesame Tuna Aburi Tataki Salad. Philstar.com/Deni Rose M. Afinidad-Bernardo
Infographic by Philstar.com/Jonathan Asuncion
Pork and beans
Studies show that canned goods contain bisphenol A or BPA, an industrial chemical linked to heart problems and type 2 diabetes.
Thus, for those who want to still enjoy pork and beans but are afraid of taking it from the can, Chef Michael recommends making your own homemade pork and beans dish. This way, you can also control the amount of pork fat that would go into the dish.
Homemade pork and beans dish. Philstar.com/Deni Rose M. Afinidad-Bernardo
Infographic by Philstar.com/Jonathan Asuncion
Pili nuts
Besides Mt. Mayon, Bicol region is also known for its pili nuts, which are rich in heart-friendly antioxidants and omega fatty acids.
Pili donuts and cream. Philstar.com/Deni Rose M. Afinidad-Bernardo
Infographic by Philstar.com/Jonathan Asuncion
Rice bran oil
Rice bran oil is reportedly as healthy and high-grade as olive oil, but less expensive. Philstar.com/Deni Rose M. Afinidad-Bernardo
For a healthy heart, doctors usually warn people to stay away from cooking oils, but not rice bran oil since it has been clinically proven to decrease hypertension, cholesterol and diabetes, said Glenn Kelly Tan of Grandiose Inc.
While trying to look for rice derivative, Tan discovered rice bran oil instead and learned that it has been widely used in Japan, China and India for its health benefits.
Thus, in 2016, Tan’s agricultural company has decided to introduce Grande Rice Bran Oil to the Philippines using rice bran oil from Vietnam, with the hope of eventually producing rice bran oil in the Philippines.
The bran, the outer layer of rice, is usually just thrown away or sold as feeds to piggeries, said Tan.
By introducing the oil in the Philippines, now available in Rustan’s, Unimart, Cash & Carry and Restaurant Depot supermarkets, Tan hopes to present a high-grade but less expensive alternative to olive oil for Filipinos.
According to Chef Michael, while many doctors recommend olive oil as a heart-healthy alternative, olive oil burns easily. Once oil gets burned, it turns into saturated and monosaturated fats that can hype bad cholesterol in the body.
Rice bran oil, in contrast, has a high smoke point, so it does not burn easily, said Chef Michael.
The chef also prefers cooking using rice bran oil, he said, for its neutral taste and watery texture, meaning, it does not stick to the food much, making food less oily but crispier.
Apart from cooking, rice bran oil is now also used as an active ingredient in personal care products such as Watsons Naturals, since the oil contains vitamins and phytonutrients, which are essential in moisturizing and whitening.
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