Even though Valentine’s Day is behind us and the month of February is almost over, we should still be reminded that February is American Heart Month. Every year since its congressional approval in 1963, the President has issued a proclamation to this effect, to help raise public awareness of heart disease. Even though most people associate heart disease with men, it’s also the leading cause of death among women. In fact, 1 of 3 women die of heart disease. Sadly, only about one-third of women know that heart disease is the #1 killer of women in the United States.
Unfortunately, many women do not take their risk of heart disease personally. Often women think, as many of us do, that “It won’t happen to me.” Many times women don’t realize the connections between such risk factors as hypertension or high cholesterol levels, and how these affect their personal risk of developing heart disease.
Ladies, it’s time to take care of ourselves. Here are some things you can do to help your heart:
* Limit your intake of fat
* Choose heart-healthy fats over saturated fats and trans fats
* Limit your intake of sugars
* Limit your intake of sodium/salt
* Choose more whole grains, legumes, fresh produce and low fat dairy products
* Choose lean meat and poultry
* Include fish in your diet
* Exercise portion control
* Become physically active for 30 to 60 minutes a day
* Stop smoking
* Limit your intake of alcohol
Here’s a quick and easy, heart healthy recipe that the whole family can enjoy.
Quick Beef Casserole
1 lb lean ground beef 1 cup onion, chopped
1 cup celery, chopped 1 cup green pepper, cubed
31/2 cups tomatoes, diced 1/4 tsp salt
1 tsp black pepper 1/4 tsp paprika
1 cup frozen peas 2 small carrots, diced
1 cup uncooked rice 1 1/2 cups water
In skillet, brown ground beef and drain off fat. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners’ Courts of Texas Cooperating
