NDSU Extension - Ramsey County


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Take Care of Your Heart

Take Care of Your Heart

By, Sara Laite, MPH, RD, LRD
Extension Agent

The average heart beats 72 times a minute, 100,000 times a day, 3.6 million times a year and 2.5 billion times during a lifetime! Each time your heart beats, it is moving blood through your body.

February, Heart Month, is a great time to think about your heart health and learn about your risks for heart disease.

Heart disease is the leading cause of death for both men and women in the US. More than 600,000 Americans die of heart disease each year – that’s one in every four deaths in this country! The most common type of heart disease is coronary artery disease, which can lead to heart attack. 

Anyone, from children to adults, can develop heart disease. It happens when plaque builds up in the arteries, restricting blood flow to the heart. Several steps can be taken to reduce your risk of heart disease:

  • Don’t smoke, or quit smoking. Visit your local health unit or explore www.cdc.gov/tobacco for information on quitting smoking.
  • Eat a healthy diet and move more! Increase those fruits and veggies and decrease sodium, fat, and saturated fat.
  • Know your numbers. More specifically, your total cholesterol, HDL (good) cholesterol, blood pressure, blood sugar, and body mass index (BMI).
  • Visit your doctor regularly and discuss the best ways for you to reduce your heart disease risk.


The classic warning signs of a heart attack include:

  • Uncomfortable pressure, fullness or pain in the center of chest.
  • Pain that spreads to shoulders, jaw, neck, or arms.
  • Chest discomfort with light-headedness, fainting, sweating, or shortness of breath. 

 If warning signs are noted for you or anyone else, don’t hesitate. Call 9-1-1!

Tired of the same old weeknight dishes? Try this Egg Roll in a Bowl, our February Social Eats recipe! Crunchy cabbage and ground meat flavored with ginger, soy, and just a touch of heat - yummy. All you have to do is make the recipe, take a picture and share it to be entered into a prize drawing for a meal prep kit! Go here for more information: www.ag.ndsu.edu/preventnd/socialeats.

Egg Roll in a Bowl

½ lb. ground beef

1 Tbsp. garlic, minced

½ c. carrots, matchstick

2 Tbsp. low sodium soy sauce

1 Tbsp. ginger

½ tsp. red pepper flakes

14 oz. coleslaw mix

½ c. green onions

Brown ground meat in a skillet until cooked through. Drain any fat as needed. Add in garlic and carrots and sauté for 2-3 minutes. Stir in soy sauce, ginger and red pepper flakes. Add in coleslaw and stir. Sauté in pan until coleslaw reduces down by half. Top with green onions and serve.

For more information, contact the Ramsey County Extension Office at 701-662-7027. Website: https://www.ag.ndsu.edu/ramseycountyextension. Facebook: https://www.facebook.com/NDSUExtRamsey/.

Source: Julie Garden-Robinson, Food and Nutrition Specialist. Have a Healthy Heart, NDSU Extension, 2016.





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