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Did you know that February is American Heart Month and not just because of Valentine's Day? Every year since congressional approval in 1963, the President has issued a proclamation, to help raise awareness of heart disease. Heart disease kills an estimated 630,000 Americans each year. It's the leading cause of death for both men and women. To prevent heart disease and increase awareness of its affects, Whiteside County Senior Center is proudly participating in American Heart Month. In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to a heart attack. You can greatly reduce your risk for CAD through simple lifestyle changes. Throughout the month of February not only is Whiteside County Senior Center encouraging our participants to wear red but we are also encouraging every one to participate in our exercise programs. We have several well attended (by both men and women) exercise classes such as, Zumba and Line Dancing to help keep you healthy and our classes are FREE. They only take an hour or two out of your week and they are loads of fun. Not only is exercise so very important so is eating healthy. Have you tried a healthy home cooked meal at our Senior Center? Our meals are provided at a low cost of only $4.00 or you can purchase a meal card and receive one free meal, what a deal for a great meal. Our cook Jackie and her kitchen crew whip up some of the best healthy noon meals in town that you are sure to enjoy. They use lots of apples in their side dishes which act as an anti-inflammatory and will help prevent blood clots. They also serve upon request some amazing sugar free desserts. There are so many wonderful foods to keep your heart in check such as; almonds and nuts which contain healthy oils, vitamin E and other substances to help keep your cholesterol in check. Almonds are also a very good source of fiber and if you are like me I need all the fiber I can get. Try sliced apples and walnuts or almonds, it makes for a great healthy snack. Try adding whole grains to your diet; they are a great source of vitamins and fiber as well. Switch to whole grain breads or as I prefer whole grain wraps. Switch white pasta to whole grain, you won't be able to tell the difference. Eat plenty of whole green leafy vegetables which contain lots of vitamin E. Try using spinach leaves instead of iceberg lettuce. Tomatoes are also packed with lots of vitamins and lycopene which have been shown to reduce heart disease risk. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes. Soy makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. A few months ago I took a trip to Viroqua Wisconsin. Viroqua is a community that focuses on holistic healings, organic foods and spirituality. It was the perfect place to relax and connect with my inner self. It's a place where you make sure to leave your cell phone and laptops at home to avoid interruptions, so you can take the time to fully focus on you. My accommodations consisted of a rustic cabin, minus water or electricity (oil lamps and wood burner were provided), which was set in a beautiful wooded secluded area. The rewards of the trip certainly outweighed any of the inconveniences such as; connecting with the peaceful outdoors, wonderful massages and great chakra treatments, spiritual meditations and fabulous readings. It was a great place to reconnect with myself and the outside world, and to focus on my health and to learn the proper ways to eating healthier. Since my trip I have spent lots of time in health food stores picking up my herbs, vitamins, wholesome foods and of course my safflower oils for cooking. If I can learn to live healthier so can you. Come join us and we can all exercise and eat healthier together.

Wishing you a healthy heart,
Roxanne

Red wine contains polyphenols that may be good for your heart. Be sure to enjoy red wine in moderation. Studies show that only 4 to 8 ounces of red wine is all you need.

Whole Grains

Whole grains provide vitamins and fiber that will help to keep your heart healthy. Make a deliciously healthy sandwich with two slices of 100-percent whole-grain bread, three ounces of lean turkey breast, lots of sliced tomatoes and avocado, plus lettuce and a bit of mustard. Switch from white pasta to whole grain pasta too.

Green Leafy Vegetables

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Tomatoes

Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes.

Soy

Soy protein has been shown to prevent heart attacks and soy makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.