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February
19, 2004
Prairie
Fare: A Post-Valentine’s Day Message
By
Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service
During February heart-shaped
decorations are all around us. Even though Valentine’s Day is past,
it’s still a good idea to think about hearts. February, American
Heart Month, is especially a good time to think about your own heart.
Your heart works hard
for you every day, beating more than 100,000 times and delivering oxygen
and nutrients throughout your body. Take care of it.
Do you have any risk
factors for heart disease? Try these questions.
- 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 healthcare provider)?
- Are you physically
inactive?
- Are you 45 or older?
- Do you have history
of heart disease, such as a father or brother stricken before age 55
or a mother or sister stricken before age 65?
- If female, are
you post-menopausal?
If you answered “yes”
to any of these questions that are under your control, like diet and physical
activity, you might consider making some changes.
American Heart Month
is also a time to review the symptoms of a heart attack, so you can get
help quickly. Some of the classic warning signs of heart attack include:
- uncomfortable
pressure or pain in the center of the chest
- pain that spreads
to shoulders, jaw, neck or arms
- chest discomfort,
fainting, sweating or shortness of breath
Less common signs
of a heart attack sometimes include unusual stomach or abdominal pain,
nausea or dizziness often without chest pain, shortness of breath without
chest pain, unexplained weakness or fatigue, palpitations, cold sweat
or paleness.
What can you do to
reduce your risk? Begin by getting regular check-ups with your healthcare
provider. At home, do yourself and all of your Valentines a favor by getting
plenty of physical activity and trying these nutrition tips:
- Read Nutrition
Facts labels. Try to eat less saturated fat, which is associated with
clogging arteries.
- Eat more fruits
and vegetables of all colors.
- Substitute oils
(especially olive, canola, peanut, sunflower, safflower, soybean or
corn oil) for solid fats in cooking and baking.
- Eat more fiber,
especially the kind found in barley, oatmeal and legumes.
- Aim for three
daily servings of whole grain foods. Check the ingredient label to see
if whole wheat, whole grain or oatmeal is listed first or second.
- Consider soy foods,
especially the products that carry the heart health claim.
For more information,
visit the Web site of the American Heart Association: www.americanheart.org
Beans are a good source
of soluble fiber, which can help lower blood cholesterol. Here’s
a tasty, healthy bean recipe that’s quick to make, too.
Cheesy Barbecue Bean Dip
1/2 cup vegetarian
baked beans
3 Tbsp shredded cheddar cheese
2 Tbsp regular or hickory smoke barbeque sauce
2 large carrots, cut into diagonal slices
1 medium red or green pepper, cut into chunks
Place beans in small
microwaveable bowl; mash slightly with fork. Stir in cheese and barbecue
sauce. Cover with vented plastic wrap. Microwave high 1 minute; stir.
Microwave 30 seconds or until hot. Garnish with bell pepper chunks and
carrot slices.
Makes 4 servings.
Each serving has 93 calories, 3.6g fat and 12.1g carbohydrate.
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Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu
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