Chip and Dip Day - Looking for healthy alternatives for chips?

Resources
1. Cooking Light, Healthy Dips  
2. Lauren Swann, Pinterest: Healthy Chip Board on Pinterest
3. Lauren Swann, Pinterest: Healthy Dips board

Explore Eat Right with Colors - Taste the Rainbow

"Eat Right with Colors"  explores the health benefits associated with eating foods of many colors. "Eating a rainbow" includes color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients. 

Recipe: Rainbow Veggie Flatbread Pizza
@gimmesomeoven 
Nutrition Profile by @DietitianOnline

Red and Pink Foods

Apples, Beets, Cayenne, Cherries, Cranberries, Guava, Kidney Beans, Papaya, Pink Beans, Pink/Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Bell Peppers, Red Cabbages, Red Chili Peppers, Red Corn, Red Currants, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Plums, Red Potatoes, Red Tomatoes, Rhubarb, Strawberries, Tomatoes, Watermelons

Green Foods

Alfalfa, Artichokes, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Broccoli rabe, Brussels Sprouts, Celery, Chives, Collard Greens, Cucumbers, Dandelion Greens, Edamame, Endive, Fennel, Green apples, Green Beans, Green Cabbage, Green Grapes, Green Olives, Green Onion, Green Pears, Green Peas, Green Pepper, Green Tomatoes, Honeydew, Kale, Kiwi, Leeks, Lettuce, Limes, Mint, Okra, Oregano, Parsley, Pistachios, Snow Peas, Spinach, Sugar snap peas, Swiss Chard, Tarragon, Tomatillo, Wasabi, Watercress, Zucchini

Blue and Purple Foods

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Kelp (Seaweed), Purple Belgian Endive, Purple Cabbage, Purple Figs

Yellow and Orange Foods

Apricots, Bananas, Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementines, Corn, Creamsicle, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Parsnips, Peaches, Pears, Persimmons, Pineapple, Pumpkin, Rutabagas, Saffron, Salmon, Spaghetti Squash, Squash Blossoms, Sweet Corn, Sweet Potatoes, Tangerines, Whole Grains, Yams, Yellow Apples, Yellow Beans, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

White and Black Foods

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

National Chili Day - Chili with Gorgonzola Cheese

Chili with Gorgonzola Cheese

Ingredients/Directions
1 cup Chili with Beans
1 Tablespoon Gorgonzola Cheese

Heat chili. Top with cheese.

Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

National Cherry Month

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free, saturated fat-free, sodium-free, cholesterol-free, good source of vitamin C and potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components, including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which act as antioxidants and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins and other pigments in perhaps smaller concentrations that provide synergistic effects thought to be protective of the heart and related vascular tissue.

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may result from the glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg of potassium for every cup of fresh cherries consumed. Adequate potassium intake has been shown to reduce the risk of hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant that may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

National Clam Chowder Day

Many regional variations of Clam Chowder exist. The two most common are New England or "white" clam chowder and Manhattan or "red" clam chowder. Manhattan versus New England Clam Chowder.

Recipes

1. Manhattan Clam Chowder, MyPlate
2. New England Clam Chowder, EatingWell

Pamper Your Pup with Homemade Treats Dog Biscuit Appreciation Day

Recipe

Whip up some delightful homemade treats for your dog with just three easy-to-find, pet-safe ingredients. These simple-to-make cookies can be shaped into adorable doggy designs like bones for fun or quickly formed into small, flattened balls if time is tight. Ensure your peanut butter is free from added sugars, oils, and particularly Xylitol, which is harmful to dogs.

Banana Bliss Biscuits for Barkers

Easy 3-Ingredient Dog Treats Yields: 20-24 biscuits. Ingredients:

• 1 1/2 cups gluten-free old-fashioned rolled oats
• 1/2 cup natural peanut butter (check for no Xylitol!)
• 1 large ripe banana (or 2 mediums), mashed

How to Make Them:

• Preheat your oven to 350°F and prepare a baking sheet with parchment paper.
• Pulse the rolled oats in a blender until they resemble fine flour, or use pre-made oat flour. Set this aside.
• In a big bowl, combine the peanut butter and mashed banana thoroughly. Mix in the oat flour until you achieve a thick, cohesive dough. If it's too dry, mix in 2-4 tablespoons of peanut butter until the dough is sticky yet workable.
• Flatten the dough to about a 1/4 inch thickness and cut out shapes with a doggie-themed cookie cutter. For a quicker option, shape the dough into small balls (about 1 tablespoon each) and press them down to form simple round cookies.
• Bake for about 15 minutes or until the bottoms are slightly golden. Let them cool for 10-15 minutes – if you can wait – before treating your dog.
• Store these tasty treats in a sealed container; they'll keep fresh for up to two weeks.

Treat your four-legged friend to these healthy, homemade snacks and watch their tail wag joyfully!

February 18, Crab Stuffed Flounder Day

Serves 6

Ingredients
6, 4 oz fresh flounder fillets
1/2 cup(s) celery, chopped
1/2 cup(s) chopped green onions
1 clove(s) minced garlic
4 Tbsp unsalted butter, divided
1/2 cup breadcrumbs
1 cup fresh crab meat
2 tablespoon(s) chopped parsley
1 egg, slightly beaten
Salt, black and red pepper to taste

Directions
1. Sauté celery, onions, and garlic in 2 Tbsp of melted butter.
2. Add breadcrumbs, crabmeat chopped parsley, and egg to sautéed vegetables. Mix well.
3. Season to taste with salt, black and red pepper.
4. Brush the flounder fillets well with additional melted butter, salt, and pepper the fillets.
5. Laying the fillets flat, place an equal amount of prepared stuffing on each fillet.
6. Roll the fillets ensuring that the stuffing mixture remains in the center.
7. Melt remaining 2 Tbsp of butter in shallow baking dish.
8. Place stuffed fish in a pan.
9. Cover and bake at 375 F for approximately 30 minutes or until the fish flakes easily.
10. Remove cover and bake an additional 5 minutes to brown.

Nutrient Analysis

Nutrient Analysis Services

Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” Ensure accurate nutrient analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrient information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com  954.294.6300

National Pizza Day - Garden Pizza

Yields: 2 Servings

Serving Size: 1/2 pizza

Ingredients

1 Pizza Crust, 7-inch

8 Asparagus

2 Tbsp Red Onions

6 Grape Tomatoes

1 sl Squash

1/3 Red Pepper

1/4 cup Mixed Greens

1/3 cup Part-Skim Mozzarella, shredded

Nutrition Information

February 6, National Frozen Yogurt Day

Ingredients
1/2 cup (102 g) Frozen Vanilla Greek Yogurt
Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrition Information

How to Make Frozen Greek Yogurt

Nutrient Analysis Services

Ensure accurate and cost-effective nutrient analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutrition information and a Registered Dietitian.

For more information, visit Dietitians-Online Nutritional Analysis Services
contact: Sandra Frank, Ed.D, RDN, FAND

recipenews@gmail.com
954-294-6300

World Cancer Day

WHAT IS WORLD CANCER DAY?
World Cancer Day takes place every year on February 4 and is the singular initiative under which the entire world can unite together in the fight against the global cancer epidemic. 

World Cancer Day is an initiative of the Union for International Cancer Control (UICC), through which the aim is to help save millions of preventable deaths each year by raising awareness and education about cancer and pressing governments and individuals across the world to take action against the disease. 

World Cancer Day is a chance to improve general knowledge around cancer and dismissing misconceptions about the disease. From a global level, the message focuses on the following four myths.

Myth 1: Cancer is just a health issue.
Truth: Cancer is not just a health issue. It has wide-reaching social, economic, development, and human rights implications.

Myth 2: Cancer is a disease of the wealthy, elderly and developed countries.
Truth: Cancer is a global epidemic It affects all ages and socioeconomic groups, with developing countries bearing a disproportionate burden.

Myth 3: Cancer is a death sentence.
Truth: Many cancers that were once considered a death sentence can now be cured and for many more people, their cancer can now be treated effectively.

Myth 4: Cancer is my fate.
Truth: With the right strategies, a third of the most common cancers can be prevented.

World Cancer Day

A global event taking place every year on 4 February, World Cancer Day unites the world’s population in the fight against cancer. Taking place under the tagline ‘We Can. I Can.’, World Cancer Day 2016-2018 will explore how everyone – as a collective or as individuals – can do their part to reduce the global burden of cancer. Read more about World Cancer Day and how to get involved on www.worldcancerday.org.

A truly global event, World Cancer Day unites the world’s population in the fight against cancer.

Taking place under the tagline ‘We Can. I Can.’, World Cancer Day 2016-2018 will explore how everyone – as a collective or as individuals – can do their part to reduce the global burden of cancer.

Read more about World Cancer Day and how to get involved here.

Did you know that each year, over 12.7 million people receive a cancer diagnosis and 8.2 million people die from the disease? If no action is taken, the worldwide cancer burden is expected to reach 26 million new diagnoses and 17 million deaths by the year 2030, with the most rapid increases occurring in low- and middle-income countries. 

It’s not all bad news as 30-40% of cancers can be prevented, and one-third of cancers can be cured through early diagnosis and treatment. UICC aims to help people understand how to take steps to prevent cancer and live a healthier and longer life.

A Healthy Diet and Physical Activity

A healthy diet and regular adequate physical activity are of major importance to preventing cancer and maintaining good health throughout life.

*Be as lean as possible without becoming underweight.
*Be physically active for at least 30 minutes every day.
*Avoid sugary drinks. Limit consumption of energy-dense foods. (particularly processed foods high in added sugar, or low in fiber, or high in fat). 
*Eat more of a variety of vegetables, fruits, whole grains, and beans.
*Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats. 
*If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day. 
*Limit consumption of salty foods and foods processed with salt (sodium). 
*Don’t use supplements to protect against cancer.

Quit Tobacco 
Tobacco kills more than 5 million people a year, an average of one person every six seconds. You can prevent cancer when you stop smoking, chewing, and sniffing tobacco. Try to avoid exposure to passive smoke to further reduce your risk. 

Sun Exposure 
Excessive exposure to UV radiation (either from the sun or from artificial sources such as sun beds) is associated with accelerated skin aging and different types of skin cancer. Stop using sun beds and avoid excessive sun exposure. Remember to use sunscreens and protective clothing as an effective cancer prevention method.

For additional preventative measures, visit World Cancer Day – Union for International Cancer Control (UICC).

World Cerebral Palsy Day - Feeding Challenges

Meet my son, Jake.

Written by Tracy S. Williams, BS, Nutrition Educator. 

Learn more about Tracy at Tracy's Plate

World Cerebral Palsy Day

Cerebral palsy (CP) is a broad term used to describe a group of chronic “palsies”- disorders that impair movement due to damage of the developing brain. CP usually develops by age 2 or 3 and is a non-progressive brain disorder, meaning the brain damage does not continue to worsen throughout life. However, the symptoms damage often changes over time- sometimes getting better and sometimes getting worse. CP is one of the most common causes of childhood disability.

About 10,000 infants are diagnosed with CP and up to 1,500 preschoolers in the U.S. are recognized as having CP each year. The United Cerebral Palsy Association estimates that more than 764,000 Americans have CP. Congenital cerebral palsy caused by a brain injury during a baby’s development in the womb is responsible in about 70% of the children who have the condition. It is present at birth, although it may not be detected for months. An additional 20% have congenital cerebral palsy due to a brain injury during the birthing process. In most cases, the cause of congenital cerebral palsy is unknown, however, some possible causes are:

An infection during pregnancy may damage a fetus’s developing nervous system. They include rubella (German measles), cytomegalovirus (a herpes-type virus), and toxoplasmosis (an infection caused by a parasite that can be carried in cat feces or inadequately cooked meat). Other undetected infections in pregnant women are being recognized as an important cause of developmental brain damage in the fetus.

· Severe jaundice in the infant. Jaundice is caused by excessive bilirubin in the blood. Normally, bilirubin is filtered out by the liver. Often, newborns’ livers need a few days to start doing this effectively, so it’s not uncommon for infants to have jaundice for a few days after birth. In most cases, light therapy clears up jaundice and there are no lasting health effects. In rare cases, severe cases of jaundice can damage brain cells.

· Rh incompatibility between mother and infant can be a cause of cerebral palsy. In this blood condition, the mother’s body produces antibodies that destroy the fetus’s blood cells. This leads to jaundice may cause brain damage in the newborn.

· The physical or metabolic trauma of birth can be a cause of cerebral palsy. This can produce brain damage in a fetus whose health has been threatened during development. Severe oxygen deprivation to the brain or significant trauma to the head during labor and delivery can be the cause of cerebral palsy.

Feeding Skills

Feeding skills have been cited as a contributing factor that can affect the life expectancy of those with CP. Managing these can positively affect the life span of an individual with cerebral palsy. When people with cerebral palsy have feeding and digestive challenges, a nutrition care program can be beneficial. Skilled registered dietitian nutritionists work with physicians to adjust diet, food intake and nutrition supplements to enhance overall health. Effective dietary therapy can be devised to meet the individual’s unique needs taking into account digestive challenges and the ability to properly chew, swallow and self-feed.

Nutrition practitioners can adjust textures and consistency of food by pureeing, chopping, and grinding foods for a smoother eating experience. Foods can be softened with broth, gravy, milk, or juices. Liquids can be thickened to improve swallowing. Self-feeding is a skill that significantly enhances the quality of life for someone with a disability, although caregivers, family or friends may still be needed. Speech therapists can teach patients, their friends, or caregivers about adaptive feeding tools that can accommodate different levels of ability. Appropriate techniques can include space between feedings, to allow for natural swallowing, or feeding smaller portions throughout the day. In the most severe cases, some people with cerebral palsy rely on a feeding tube for partial or total nutrition intake. It is important to adjust to allow sufficient time between bites and drinks for natural swallowing. Some meals should be scheduled around medication times to avoid stomach upset, curb appetites and address feelings of being tired.

If a person with cerebral palsy has trouble with asphyxiation, reflux, or pneumonia, he or she should avoid foods, such as nuts, seeds, and hard or stringy foods. Diets can be changed to provide more calories, better balance, compensate for deficiencies and enhance digestion. Vitamin, minerals, and food supplements may help with malabsorption or who tire when eating. High fiber choices can curb constipation while prune and apricot juices may provide natural laxative qualities. Some people with cerebral palsy need to control drooling and aspiration, in addition, use long-term anti-seizure medications can contribute to an increased risk of tooth decay, cavities, gum disease, and bacterial infections. Dietitians may advise substituting added sugars and carbonated drinks with fresh fruits and vegetables. Dentists will encourage proper dental hygiene like regular brushing, drinking fluorinated water and regular checkups

Many people fight stereotypes and those with disabilities are no exception. Barriers individuals with disabilities face begin with people’s attitudes that are often rooted in misinformation and misunderstandings of what it’s like to live with a disability. One misconception is that all people living with disabilities are brave and courageous, but people with disabilities just need to adapt to a currently different lifestyle. Sometimes wheelchairs are used as typical mobility devices rather than for people who are only ill or sickly. In past decades, segregating people with disabilities in separate schools and institutions reinforced the perception that people with disabilities could only interact with others who have disabilities. Any person who does not have a disability can offer assistance, but most people with disabilities prefer to take responsibility for their own care when physically possible both in the community, within all parts of society. It is okay for curious children to ask questions about disability. Discouraging curious children from asking questions teaches children that having a difference or disability is wrong or bad. Many people with a disability will not mind answering a child’s question. People with disabilities go to school, get married, have families, do laundry, grocery shop, laugh, cry, pay taxes, get angry, have prejudices, plan and dream about their future like everyone else. It is important to encourage participation from people with disabilities by providing accessible meeting and event sites. It is important for advocates to speak up when negative words or phrases are used for people with a variety of disabilities.

Cerebral palsy can affect someone who has it in a variety of ways. Some people with cerebral palsy can be impacted by having the limited verbal ability, limited cognitive ability, all four limbs affected or just their legs impacted. Some people use one cane or crutch; some people use a walker or two crutches. Some people use a manual wheelchair or motorized wheelchair. Some people may have some nutritional issues due to some difficulty feeding themselves or having digestive issues. You may have met one classmate, colleague or friend with cerebral palsy, but that does not mean even everyone is impacted in the same way by the same diagnosis. All people with disabilities deserve the same level of respect and it is important to help those with disabilities advocate against social misconceptions.

Resources
1.  CP NOW nonprofit & CP Daily Living

2. United Cerebral Palsy

Go Red for Women Life's Simple 7

The Nutrition and Dietetic Professionals want you to
Tell 5 and Save Lives.

Keep your "Heart- Healthy." 

A message from the American Heart Association.

Go Red For Women

 In 2004, the American Heart Association (AHA) faced a challenge. Cardiovascular disease claimed the lives of nearly 500,000 American women each year, yet women were not paying attention. In fact, many even dismissed it as an “older man’s disease.” To dispel the myths and raise awareness of heart disease as the number one killer of women, the American Heart Association created Go Red For Women – a passionate, emotional, social initiative to empower women to take charge of their heart health.

Go Red For Women encourages awareness of the issue of women and heart disease and action to save more lives. The movement utilizes women's energy, commitment, and power to band together and collectively wipe out heart disease. It challenges them to know their risk for heart disease and take action to reduce their personal risk. It also gives them the tools they need to lead a heart-healthy life.

In 2010, the American Heart Association set a strategic goal of reducing death and disability from cardiovascular disease and strokes by 20% while improving the cardiovascular health of all Americans by 20% by 2020.

Go Red For Women targets women because only 55 percent of women realize heart disease is their No. 1 killer, and less than half know what are considered healthy levels for cardiovascular risk factors like blood pressure and cholesterol. The Go Red For Women movement works to make sure women know they are at risk so they can take action to protect their health.
 

Tell 5 and Save Lives

Tell five family members and friends how they can get heart-healthy. Heart disease is still the No. 1 killer of women, taking the life of 1 in 3 women each year. This means women like you - mothers, sisters, friends - are dying at the rate of one per minute because they don't know what you know: heart disease kills.

Just think: You could save lives by bringing your network to our network. And if your five tell five, your mission can eventually impact hundreds and thousands of women.

Life's Simple Seven

Get Active

Finding time in our busy lives for exercise is challenging for all Americans. But the benefits far outweigh the sacrifices it takes to create time. The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Regular Physical Activity helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce stress, control body weight, and make you feel good about yourself.



Control Cholesterol 

Cholesterol is a soft, fat-like, waxy substance in the bloodstream and all your body's cells. It's normal to have cholesterol. Cholesterol is important to a healthy body because it produces cell membranes and some hormones and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and stroke.

Cholesterol comes from two sources: your body and food. Your liver and other cells make up about 75% of your blood cholesterol. The other 25% comes from the foods you eat.

LDL cholesterol is the “bad” cholesterol. Too much of it circulates in the blood and can clog arteries, increasing your risk of heart attack and stroke. LDL cholesterol is produced naturally by the body, but many people inherit genes that cause them to make too much. Eating saturated fat, trans fats, and dietary cholesterol also increases how much you have.

American Heart Association Recommendations:  Total blood cholesterol is the most common measurement of blood cholesterol. It's the number you receive as test results. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.


Eat Better

A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. You may be eating plenty of food, but your body may not get the nutrients needed to be healthy. Nutrient-rich foods have vitamins, minerals, fiber, and other nutrients but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products most often. The American Heart Association recommends eating a wide variety of nutritious foods daily from each basic food group.

Recommended Food Choice Guidelines: Vegetables and fruits are high in vitamins, minerals, and fiber; and lower in calories. Eating various fruits and vegetables may help you control your weight and blood pressure. Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full. Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (salmon, trout, and herring) may help lower your risk of death from coronary artery disease. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Select fat-free, 1 percent fat, and low-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat. Aim to eat less than 300 milligrams of cholesterol each day. Choose and prepare foods with little or no salt. Aim to eat less than 1500 milligrams of sodium per day.

Heart Healthy Red Foods

 
Manage Blood Pressure

Hypertension (also known as High Blood Pressure) is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It's sometimes called "the silent killer" because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.

By keeping your blood pressure in the healthy range, you are:
* Reducing your risk of your vascular walls becoming overstretched and injured,
* Reducing your risk of your heart having to pump harder to compensate for blockages,
* Protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs.

American Heart Association Guidelines: High blood pressure is manageable. These changes may reduce your blood pressure without the use of prescription medications: eating a heart-healthy diet, which may include reducing salt; enjoying regular physical activity; maintaining a healthy weight; managing stress; limiting alcohol; avoiding tobacco smoke.

Maintain a Healthy Weight

Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). That’s 76.9 million men and 68.1 million women. Obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist - you are at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.

If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off. When coming up with a fitness and nutrition plan to lose weight, it’s crucial to understand your recommended calorie intake. And then the amount of food calories you’re consuming verses the energy calories you’re burning off with different levels of physical activity. It’s balancing healthy eating (caloric energy) with the (molecular) energy that leaves your body through a healthy level of exercise.

Manage Blood Sugar

The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Diabetes is treatable, but even when glucose levels are under control, it greatly increases the risk of heart disease and stroke. Most people with diabetes die of heart or blood vessel disease.

Pre-diabetes and subsequent type 2 diabetes usually result from insulin resistance. When insulin resistance or diabetes occurs with other CVD risk factors (such as obesity, high blood pressure, abnormal cholesterol, and high triglycerides), the risk of heart disease and stroke rises even more. Controlling glucose can slow the progression of long-term complications. Often, many small changes add up to surprising improvements in diabetes control, including less need for medication.

American Heart Association Guidelines:  When diabetes is detected, a doctor may prescribe changes in eating habits, weight control, exercise programs, and medication to keep it in check. It's critical for people with diabetes to have regular check-ups. Work closely with your healthcare provider to manage your diabetes and control any other risk factors. For example, blood pressure for people with diabetes should be lower than 130/80 mm Hg.

Stop Smoking

Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis - the buildup of fatty substances in the arteries - which can lead to coronary heart disease, heart attack (myocardial infarction), and stroke. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases blood clot tendencies. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysms. It also increases the risk of recurrent coronary heart disease after bypass surgery.