I was sitting across from someone at a community meeting when she suddenly put her hand on her chest. Then she lowered her head onto the table.

I looked wide-eyed at the intern attending the meeting with me. We both stared at the person across the table.

Did I remember CPR? I’d better review the steps after today, I thought to myself.

The Bee Gees song “Stayin’ Alive” started running through my head. That song — along with several others — has the right number of beats per minute (100-120) to guide chest compressions.

Was there a defibrillator in the building? I had never used one, but I knew they save lives.

My phone was next to me. I was poised to call 911.

Then she lifted her head and resumed participating in the meeting, which had become fairly contentious. I’m sure I was still staring at her.

We asked if she was okay. She said she was.

A day or two later, we received an email. We had witnessed a mild heart attack. Fortunately, she was on the mend.

February is American Heart Month, but any month is a good time to take care of your hardworking heart, which beats about 100,000 times each day. Yes, seriously.

This fist-sized organ in the center of our chest beats about 35 million times per year, carrying blood throughout our bodies and sustaining life.

Unfortunately, according to the American Heart Association, a heart attack occurs about every 40 seconds in the United States.

Women often have less obvious symptoms than the dramatic signs we might see portrayed on television.

Women may experience pain in the chest, arm, jaw, neck, stomach or back. They might feel nauseated, lightheaded or short of breath or may break out in a cold sweat.

If you have symptoms, do not drive yourself to the emergency room or home. Call an ambulance or have someone call for you.

Avoid eating or drinking during a heart episode, as this can increase the risk of choking. Don’t exert yourself. Get comfortable, and be sure paramedics can enter the building.

What can we do to care for our hearts and lower our risk for heart disease?

Think of food as medicine. What we eat and drink play major roles in heart health.

Consider these tips:

• Have regular health checkups and take your prescriptions as directed, especially for blood pressure, diabetes or cholesterol. Don’t skip doses.
• Maintain a healthy weight. Visit with your health care provider to learn what that means for your body type and age.
• If you smoke, make an effort to quit.
• Aim for at least two hours and 30 minutes of moderate-intensity physical activity per week.
• Eat fiber-rich foods such as fruits, vegetables, legumes (beans) and whole grains. Try to fill at least half your plate with fruits and vegetables.
• Limit saturated and trans fats. Keep saturated fat at 10% or less of total daily calories. Read Nutrition Facts labels and check the “% Daily Value.”
• Limit sodium to help reduce or manage blood pressure.
• Cut back on added sugars to lower your risk for diabetes and heart disease.
• If you drink alcohol, consider reducing the amount or leaving it off your menu.

As the weather warms, set a springtime goal to keep your heart in tiptop shape. This recipe from Iowa State University encourages you to personalize your salad with your favorite vegetables and fruits, along with a delicious homemade dressing.

Fruit and Greens Salad with Orange Dressing

¼ cup orange juice
2 tablespoons vinegar
1 ½ teaspoons white sugar
2 tablespoons oil (canola, olive or vegetable)
8 cups greens (romaine, lettuce or spinach)
2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions or tomato)
2 cups fruit, chopped (apples, berries, grapes or oranges)

Combine dressing ingredients (juice, vinegar, sugar, oil) in a screw-top jar. Close tightly and shake until combined. This can be stored up to one week in the refrigerator. Prepare vegetables and fruits as needed. Top 2 cups of greens with ½ cup vegetables and ½ cup fruit. Drizzle 2 tablespoons of dressing on each salad.

Makes four servings. Each serving has 160 calories, 7 grams (g) fat, 3 g protein, 21 g carbohydrate, 5 g fiber and 60 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Feb. 19, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu