Deck Yourself Out in Red!

Peggy R. Anderson

Extension Agent

February 1, 2012

Deck Yourself Out in Red!

So are you ready? Do you have your outfit all laid out? Most of the time, selecting clothing isn’t that critical. But on Wear Red Day, this Friday, February 3, it’s vitally important. It’s the time to show the world that the number 1 killer of American women is cardiovascular disease. Wear Red Day is also the time to make an important promise to yourself – the promise to love your heart by doing everything you can to reduce your risk factors.

Answer these questions to determine your risk for heart disease:

·         Do you smoke?

·         Do you have high cholesterol and/or high LDL cholesterol?

·         Do you have diabetes?

·         Do you have high blood pressure?

·         Are you overweight by 20 or more pounds (according to a health-care provider)?

·         Are you physically inactive?

·         Are you 45 or older?

·         Are you postmenopausal?

·         Do you have a history or family history of heart disease? (Father or brother stricken before age 55; mother or sister stricken before age 65)

When we recognize our risk factors, we can take steps to manage them. Some risk factors, such as age and family history, are not under our control. Other habits, such as smoking, food choices and level of physical activity, can be modified, with some effort. Conditions such as diabetes and high blood pressure can be manage through diet, physical activity, medication (as needed) and regular monitoring by a health-care provider.

What can you do to improve heart health? Eat more of certain foods! They include:

·         Fruits and vegetables and low-fat dairy products. Eating more fruits and vegetables daily is associated with improving health. Nutrition experts now recommend that adults, on average, consume 2 ½ cups of vegetables and 2 cups of fruits daily, how are you doing?

o   The DASH diet, which stands for “Dietary Approaches to Stop Hypertension,” includes at least nine servings of fruits and vegetables, along with low-fat, calcium-rich dairy products. Research has shown that the DASH diet – especially in combination with reduced dietary sodium – can significantly lower blood pressure, one of the risk factors for heart disease.

·         Fiber, especially soluble fiber found in barley, oatmeal, legumes such as cooked beans and produce such as carrots and apples, may reduce blood cholesterol levels if eaten regularly and in combination with a diet low in saturated fat.

·         Whole grains, make half your grains whole. Aim for at least three of your servings from the grain group to be whole grains. Whole-wheat bread and oatmeal are examples of whole-grain foods.

o   How do you know a whole grain? Look for the “whole grain” seal on product packages, look for a health claim, or look at the ingredient label for “whole grain,” “whole wheat” or “whole grain oats” as the first ingredient.

·         Polyunsaturated and monounsaturated fatty acids. That’s a mouthful but by substituting polyunsaturated fats (such as sunflower, safflower, corn and soybeans oils) or monounsaturated fats (such as olive, canola and peanut oils) for solid fats can help improve your cholesterol profile.

·         Fish, fatty fish, such as salmon, tuna, herring, mackerel, bass and halibut, contain omega-3 fatty acids, which are considered more heart healthy.

·         Soy foods such as tofu, soymilk, soy-based burgers and soy nuts as examples. Soy-based foods can carry a health claim linking soy to improved heart health if the foods meet certain criteria. To carry the health claim, the product must contain 6.25 grams of soy protein or more and be low in fat (less than 3 grams per serving), low in saturated fat (less than 1 gram per serving) and low in cholesterol (less than 20 milligrams per serving).

And finally, Move More! Aim for at least 30 minutes of moderate physical activity, such as walking on five or more days of the week. Three 10-minute segments count and long as you get your heart rate up. Regular physical activity strengthens the heart, improves oxygen delivery to tissues, may lower blood pressure and may increase HDL cholesterol levels.

To add some activity to your life:

·         Park your car in the back of the parking lot instead of near the entrance.

·         Take the stairs instead of the elevator.

·         Walk at the mall or gym.

·         Go dancing.

·         Play with children or grandchildren.

You have all the information at your fingertips; sorry I can’t buy the food, make your meals or get off the couch for you. But I have faith, that each of you, me included can make 2012 a Super Heart Healthy Year!

Schedule

Wednesday, February 1 – Burke County

Thursday, February 2 – Monday, February 6 – Personal Leave

Tuesday, February 7 – Burke County