Health First Registered Dietitian Jennifer Mazarredo Recommends Whole Foods and Hydration for Better Heart Health
By Space Coast Daily // February 19, 2025
Smart Eating Habits Can Help Reduce Heart Disease Risk
BREVARD COUNTY • ROCKLEDGE, FLORIDA − In an era where fast food and sugary beverages dominate dietary choices, Jennifer Mazarredo, a Registered Dietitian at Health First, is raising awareness about the critical importance of rethinking our eating habits—not just for maintaining a healthy weight but for protecting our hearts.
According to the Centers for Disease Control and Prevention (CDC), heart disease remains the leading cause of death in the United States, responsible for 702,880 deaths in 2022.
From Mazarredo’s experience, adopting heart-healthy eating habits is one of the most effective ways to combat this silent killer.
“The food we eat plays a crucial role in either protecting or damaging our cardiovascular system,” Mazarredo stated. “A diet rich in whole, unprocessed foods can significantly reduce the risk of heart disease.”
Having spent years counseling individuals on nutrition, Mazarredo has witnessed firsthand the profound impact of dietary changes. “Following a diet high in fiber, lean protein, and healthy fats while reducing processed foods and sugars can make a huge difference,” she explained.
She emphasized the power of small, sustainable dietary adjustments.
“We tell our patients that small, sustainable dietary changes can make all the difference. Even something as simple as swapping out refined grains for whole grains or choosing a handful of nuts over a bag of chips can have long-term cardiovascular benefits.”
For Mazarredo, the key to heart-healthy eating lies in whole, natural foods.
“One approach that has worked for me is focusing on whole, natural foods that provide essential nutrients without the excess additives found in processed meals. By eating plenty of fresh vegetables, lean proteins, and heart-friendly fats like nuts and seeds, I’ve noticed a big improvement in my overall well-being and energy levels.”
However, while some foods promote heart health, others pose significant risks. “Excessive consumption of trans fats, refined sugars, and sodium can lead to high blood pressure, inflammation, and increased cholesterol levels—all major risk factors for cardiovascular disease.”
Mazarredo warns against the hidden dangers lurking in many processed foods.
“We see a lot of hidden dangers in processed foods, and many people don’t realize that even so-called ‘healthy’ foods can be loaded with added sugars and unhealthy fats. A low-fat yogurt, for example, might seem like a good choice, but if it’s flavored, it often contains more sugar than a candy bar.”
Fast food consumption has surged in recent decades, and Mazarredo highlighted its detrimental impact on heart health.
“Unfortunately, fast food consumption has skyrocketed in the past few decades, and it’s taking a toll on heart health. These meals are typically high in sodium and unhealthy fats, which can lead to chronic conditions like hypertension and obesity—both of which are closely linked to heart disease.”
Despite these challenges, Mazarredo assures that heart-healthy choices do not have to come at the cost of flavor or satisfaction.
“The good news? Making heart-healthy choices doesn’t mean giving up flavor or satisfaction. I’ve found that focusing on fresh, whole food and cooking at home whenever possible makes a big difference.”
She encouraged people to take control of their diets by preparing meals at home.
“When you prepare your own meals, you have full control over what goes into your body. Instead of frying food, try grilling or baking. Use herbs and spices instead of salt and opt for whole food rather than anything that comes in a box.”
Hydration is another game-changer that Jennifer swears by. “Swapping sugary beverages for water or herbal teas is a great way to feel benefits almost immediately.” She highlighted an often-overlooked source of excess sugar intake.
“Many people don’t realize how much sugar they’re consuming in drinks alone. Cutting out soda and energy drinks can have an immediate impact on blood sugar and overall heart health.”
Understanding that making major dietary changes can feel overwhelming, Mazarredo advocates for gradual improvements. “I know that completely overhauling one’s diet can feel overwhelming, but I’ve found that gradual changes are the key to success.”
She advised people to start with small, manageable modifications.
“I always encourage people to start small. Choose one or two habits to change at a time—maybe it’s adding an extra serving of vegetables to dinner or cutting back on processed snacks. Over time, these little changes add up.”
Mazarredo also practices mindful eating, which she finds instrumental in maintaining healthy habits. “Mindful eating has also helped me stay on track. Listen to your body, eat slowly, and savor your meals. When you make thoughtful choices about what you’re putting into your body, you naturally begin to crave healthier foods.”
While heart disease remains the leading cause of death, Mazarredo believes it is largely preventable through smart dietary choices. “Heart disease may be the leading cause of death, but it is also largely preventable.
From my experience, making smart dietary choices and prioritizing whole, nutrient-rich foods can significantly lower the risk of cardiovascular complications.”
“It’s never too early or too late to make changes. Every meal is an opportunity to fuel your body in a way that promotes a long, healthy life.”
For Mazarredo, the fight against heart disease starts on the plate, one nutritious meal at a time.
