February is American Heart Month, a time to turn our thoughts
to
scientific matters of the heart.
Cardiovascular diseases, those diseases of
the circulatory system
of the heart and blood vessels, are still America's number one
killer. According to estimates, over 52 million Americans have
the disease. In North Carolina, this killer disease is
responsible for more than 37% of all deaths. Every 21 minutes,
someone in the state dies from heart disease.
Enough of the bad news. The good news is that you can fight
back
against heart disease. You can become more heart smart. Do this
by practicing the three R's: Reduce, Recognize, and Respond.
Reduce your risk by improving your lifestyles with these
steps:
- Get your cholesterol checked. The risk of heart disease
rises as blood cholesterol levels increase. To minimize your
risk, eat a healthful diet that includes foods low in fat,
saturated fat and cholesterol. Include plenty of fruits and
vegetables, whole grains, and low-fat milk products.
- Control your blood pressure. High blood pressure
increases the heart's workload, causing the heart to enlarge and
weaken over time. If you have high blood pressure, work with
your doctor to control it. Eating a proper diet, losing weight,
exercising regularly, restricting sodium intake, and following a
program of medication may all be prescribed to lower blood
pressure and keep it within healthy limits.
- Stop smoking. Smoking greatly increases your heart
disease risk. When you quit smoking, within three years, your
risk of heart disease will be about the same as if you never
smoked.
- Stay physically active. Walking briskly three or four
times a week, for just 30 minutes can help condition your heart,
control your blood pressure, and increase your HDL - your "good"
cholesterol. Even being active for 10 minutes three times a day
brings benefits.
- Get regular medical checkups. Be sure to follow your
doctor's advice. If you need medication to control your blood
pressure, cholesterol, or for something else, take it exactly as
prescribed.
Recognize a heart attack. The symptoms of a heart attack
vary,
but the usual warning signs are: Uncomfortable pressure,
fullness, squeezing or pain in the center of the chest lasting
more than a few minutes. Pain spreading to the shoulders, neck
or arms. Chest discomfort with lightheadedness, fainting,
sweating, nausea or shortness of breath.
Respond to a heart attack. If you notice one or more of
these
signs, DON'T WAIT! Get medical help fast! Call 911! It's
important to realize that not all of these signs occur in every
heart attack. In some cases, the symptoms subside and then
return.
CRISPY MEXICAN CHICKEN
A shredded baking potato creates a crispy, low-fat coating for
these chicken breasts.
1 (8 oz.) baking potato, peeled and shredded
¼ cup nonfat buttermilk
1 teaspoon chili powder
1 teaspoon dried oregano
½ teaspoon ground cumin
¼ teaspoon ground red pepper
4 (6 oz.) skinned chicken breast halves
Vegetable cooking spray
1 teaspoon vegetable oil
Place potato in ice water; let stand 5 minutes.
Combine buttermilk and next four ingredients; brush over
both
sides of chicken. Line a 15x10x1-inch jellyroll pan with
aluminum foil; coat foil with cooking spray. Place chicken in
prepared pan.
Drain potato; pat dry with paper towels. Place in a small
bowl;
add oil, and toss gently. Spoon 1/3 cup potato mixture over top
of chicken. Bake at 425° for 35 to 40 minutes or until
chicken is done and potato is golden. Serve immediately. Yield:
4 servings.
FRESH FRUIT SALAD WITH LIME
CREAM
1½ cups peeled, sliced banana (about 2 medium)
3 tablespoons lime juice, divided
2 kiwifruit, peeled and cut into 1/2-inch-thick slices
2 cups fresh pineapple chunks
2 tablespoons sugar, divided
1 teaspoon grated lime rind, divided
1/3 cup fat-free mayonnaise
1/3 cup nonfat sour cream alternative
1/8 teaspoon ground mace
Combine banana and 1 tablespoon lime juice in a medium bowl;
toss gently. Cut kiwifruit slices in half. Add to banana
mixture; toss gently. Add pineapple, 1 tablespoon sugar, and
½ teaspoon lime rind; toss gently. Cover and chill up to 8
hours.
Combine mayonnaise and sour cream; add remaining 2
tablespoons
lime juice, remaining 1 tablespoon sugar, remaining ½
teaspoon
lime rind, and mace, stirring well. Spoon fruit mixture into
individual serving bowls; top evenly with sour cream mixture.
Yield: 8 servings.
This page created by Margie
Yarnell, Extension Secretary.
Continue to next
week's
article
Return to Homespun
Homepage
