HPC: Beating the Drum for Heart Health

February is Heart Health Month and Health Promotion Council (HPC) wants to promote awareness of your heart health that can help you keep your heart strong all day, all month, and all life long! The Center for Disease Control (CDC) reports heart disease kills about 600,000 people each year. And, heart disease is the leading cause of death for both and men and women. Heart is a big topic that obviously reaches many people and their families.

Have you thought about your heart lately? After all, it has been working for you non-stop from the time you were born. The heart is considered to be the most important muscle in your body because it pumps blood throughout your body. And, in turn, your blood brings fresh oxygen and nutrients to nourish the cells of your body. Your heart beats for you while you are eating dinner, exercising, watching a scary movie, or cheering for your favorite team.

So, why do most people forget to think about heart health? Probably because we don’t see it! As the saying goes, ‘out of sight out of mind’. Even as a professional nutrition educator and fitness trainer, I am guilty of forgetting my heart sometimes, too.  

But, February is Heart Health Month and there is no time like the present to 

start taking care of your heart or boost your efforts. Exercise and healthy food are an important combination for a healthy heart. The American Heart Association recommends that you exercise a minimum of 150 minutes per week of moderate exercise or 75 minutes every week of vigorous exercise.  Thirty (30) minutes a day, five days a week is an easy way to remember this goal. According to the National Institute of Health, examples of moderate activities are walking, gardening, pushing a stroller and washing and waxing a car.

If you don’t feel you are able to make it for 30 minutes, it is ok! Start where you are with smaller intervals, like walking or dancing for 15 minutes a day and work towards a goal of 30 minutes or more a day!  

Besides exercise, eating heart healthy like fruits, vegetables and whole grains are great ways to keep you healthy.  Sometimes, the fruits and vegetables in the grocery store look dull and boring.  But, all it takes is a little imagination and time to turn fruits and vegetables into something tasty, exciting and fun. For example you can try dipping your veggies or whole grain crackers in dips like hummus or salsa or snacking on roasted baby carrots. With fruit, add spices like cinnamon, nutmeg or ginger to apples, pears and bananas to take your ordinary fruit snacking over the top. HPC has provided two delicious and affordable recipes for salad and snacks below to inspire you!

Enjoy!

  

Recipe for Spring Salad with Mustard Vinaigrette – Makes 6 Servings

Ingredients:

6 cups loosely packed spring mix lettuces

Any add-ins of your choice — see hints below

      Vinaigrette Dressing:

3 tablespoons vinegar

2 tablespoons vegetable oil

1 teaspoon prepared mustard

1 clove garlic, finely chopped, or ½ teaspoon garlic powder

¼ teaspoon salt                        

¼ teaspoon ground black pepper

Directions:

1.      Whisk together the vinegar, oil, mustard, garlic, salt and pepper in a large bowl.

2.      Soak greens in a large bowl of cold water.  Remove from the water and drain (Rinse again if the water is still dirty).  Dry thoroughly.

3.      Add the spring mix to the dressing in the bowl.

4.      Add any other ingredients, toss gently but well and serve immediately.

Add-In Recipe Hints:

ü  Other early spring vegetables that are tasty, colorful additions to a salad might include--beets, radishes, sugar snap peas, broccoli, and spring onions.

ü  Make it a meal! Add cooked meat, poultry or fish, pasta, nuts, seeds, tofu or cheese.

ü  Add fresh or dried fruit for color and natural sweetness.

ü  Different herbs and spices can add flavor to your dressing.

  

Recipe for Fruit Medley

                       

Preparation Time: 10 minutes

 Cooking Time: No cooking time

 Servings: 4 servings    

 Can be made ahead? Yes

 Can be frozen? Not recommended

 Good for leftovers? Yes

2 cups chopped fruit, fresh, frozen, or canned, or a combination

¼ teaspoon citrus peel (optional)

¼ teaspoon ginger, freshly grated or dried powder (optional)

1/8 teaspoon salt

                       

If using frozen fruit, thaw and drain in advance. If using canned fruit, drain and rinse with water.

Chop the fruit into the same size as much as possible, if using different types of fruit. Add remaining ingredients, serve immediately or chill in the refrigerator for ½ hour to an hour.       

This dish can be eaten on its own as a snack or topped on pancakes, cereal, or yogurt for breakfast. This recipe can also be cooked on the stovetop with the addition of ½ cup of water, over a low heat, for about 10-15 minutes, for a warm fruit snack or topping.