by Lori Wuellner
Did you know heart disease is the leading cause of death in the United States? An American will have a heart attack or stroke about every 25 seconds. February is American Heart Month, so let’s take action to help fight heart disease.
Importance of physical activity
Physical inactivity increases the risk of coronary heart diseases. Luckily, this is a modifiable risk factor and improving it is as easy as going for a walk most days of the week.
One of the most effective forms of exercise to achieve heart health is walking. Walking does not require any special skills. It is safe, free, requires no equipment and costs nothing to get started.
The American Heart Association recommends at least 150 minutes per week of moderate exercise. One way to achieve 150 minutes/week is to do 30 minutes of brisk walking for 5 days of the week.
Short on time?
Get active for at least 10 minutes at a time, three times throughout the day to lower the risk of cardiovascular disease. A great tip for incorporating short bursts of activity is to take a walk during a break, over the noon hour, while waiting for a load of laundry to get done, or after dinner.
Health benefits of physical activity
Lower risk of-
o Early death
o Heart disease
o Stroke
o Type 2 diabetes
o High blood pressure
Prevention of weight gain
Weight loss when combined with diet
Improved cardiorespiratory and muscular fitness
Save the date
Walk Kansas 2016 is a health initiative presented by K-State Research and Extension.
Walk Kansas is a team-based program that will inspire you to lead a healthier life (including reducing your risk of heart disease) by being more active, making better nutrition choices, and learning positive ways to deal with stress. It is an 8-week program starting April 3 and concluding on May 28. For more details contact our office at 299-9300 or go www.WalkKansas.org.
Give the following American Heart Association recipe a try. It’s a healthy blend of fruit and veggies that will dazzle your taste buds!
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Mango, Avocado and Black Bean Salad
Ingredients
• 15 oz. canned, no-salt-added black beans (1 can), drained, rinsed
• 15.25 oz. canned, no-salt-added or low-sodium whole kernel corn (1 can), drained, rinsed
• 1 cup avocado (1 medium or 2 small), halved, cut into 1/2-inch cubes
• 2 mangos (about 2 cups), cut into 1/2-inch cubes
• 2 green onions, cut into 1/2-inch pieces OR
• 1/2 small red or white onion (about 1/4 cup), cut into 1/2-inch pieces
• 1 red or green bell pepper, seeded, cut into 1/2-inch pieces
• 1 or 1/2 jalapeño pepper, stems discarded, seeded, finely chopped, optional
• 1 head Romaine lettuce, chopped
• 3 Tbsp. fresh or bottled lime juice
• 1 Tbsp. olive oil
• 2 Tbsp. fresh cilantro, chopped
• 1/2 tsp. chili powder
• 1/4 tsp. ground black pepper
• 1/4 tsp. salt
1. Wash and dry lettuce, then chop or tear into 2 inch pieces and divide into 6 bowls or plates.
2. Combine the black beans, corn, mango, avocado, onions and jalapeño pepper. Do not mix until you add the dressing.
3. Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado mixture.
4. Toss gently to coat and serve over the lettuce and mixed greens.
Keep it healthy:
When using canned beans, drain and rinse under cold water for a minute to remove some of the sodium.
Tips:
This salad will keep in the refrigerator for a few days and the flavors keep improving.
You can serve this with crunchy vegetables like cucumbers and/or jicama, cut into ¼ inch slices and used like chips.
You can also enjoy this in a sandwich or wrap. It is a great dish to bring to potlucks or picnics.
Nutritional Analysis Per serving: Calories Per Serving 218; Total Fat6.9 g; Saturated Fa1.0; Monounsaturated Fat 4.3 g; Cholesterol 0 mg; Sodium 128 mg; Carbohydrates 36g; Fiber 9 g; Sugars14 g; Protein 7 g
Source: American Heart Association, heart.org/simplecooking; Walk for Your Heart, University of Nebraska Extension