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More than 42 percent of all deaths are contributed to some form of cardiovascular disease. The truth is, however, that deaths from heart attacks or stroke may be preventable.
Nashville, Ark. – We’ve all heard the statistics. Coronary heart disease is the number one cause of death in the United States. It’s a disease that doesn’t discriminate according to race or sex.
When you hear the words “heart disease,” you probably think of heart attacks or strokes. However, high blood pressure, angina (chest pain), poor circulation, and abnormal heartbeats are heart disease as well.
We have known that heart disease is linked to high total blood cholesterol levels. But only recently have we learned that lowering those levels also lowers that risk.
Everyone has blood cholesterol in their bloodstream. It only becomes a problem when your levels get too high. When your cholesterol levels get elevated, it is more likely to collect on the walls of your arteries and other blood vessels, gradually causing the artery walls to become narrow and block the flow of oxygen rich blood. This is called atherosclerosis.
Knowing your blood cholesterol level may help you lower your risk for heart disease. The National Heart, Lung and Blood Institute sets the following total blood cholesterol risk level guidelines for adults age 20 or older: Desirable: Less than 200 milligrams per dL; Borderline High: 200-239 milligrams per dL; High: 240 or more milligrams per dL.
If you are among the 50 percent of Americans with high or borderline high total blood cholesterol levels, a few changes in your food choices and lifestyle may bring your total blood cholesterol levels down to an adequate range, and at the same time, your risk for heart disease.
Here are some suggestions to get you started:
It is important to remember that people vary in the way they respond to dietary changes. Your heart healthy diet should be individually designed to meet your needs and fit into your lifestyle, and should always be done upon the advice of a medical professional.
February is heart healthy month! For more information on heart health or eating healthy, contact the Howard County Extension Service at 870-845-7517 or visit our office located on the second floor of the courthouse. You might also be interested in attending a special program, “Heart Disease – Are You at Risk?” on Tuesday, February 27 at 10:00 a.m. at the Howard County EHC Educational Center in Nashville. Call for more information.
Here is a recipe you might want to try out this Valentine’s Day. It is from the American Heart Association. It is rich and gooey, easy-to prepare and satisfies that chocolate lover in you. It magically bakes into two distinct layers, one cakelike and the other a chocolate pudding sauce.
Cooking spray
1 teaspoon unsweetened cocoa powder
Cake Layer:
1 cup all-purpose flour
½ cup sugar
1/3 cup chopped pecans
3 Tablespoons unsweetened cocoa powder
2 teaspoons baking powder
1/8 teaspoon salt
½ cup fat-free evaporated milk
1 Tablespoon canola oil
1 teaspoon vanilla extract
Pudding Layer:
¼ cup firmly packed light brown sugar
1 cup water
½ teaspoon vanilla extract
Preheat the oven to 350 degrees. Lightly spray a 9-inch square baking pan with cooking spray. Dust the bottom with 1 teaspoon cocoa powder.
For the cake layer, in a medium bowl, stir together the flour, sugar, pecans, cocoa powder, baking powder, and salt. Add the evaporated milk, oil, and vanilla, stirring until well combined. Using a rubber scraper or the back of a large spoon, spread the batter in the pan. (The batter will be very thick.)
For the pudding layer, in another medium bowl, stir together the sugar, brown sugar, and cocoa powder. Whisk in the water and vanilla. Pour over the batter. Do not stir.
Bake for 25 to 30 minutes, or until the cake springs back when touched lightly in the center. Transfer to a cooling rack and let cool in the pan for 10 to 15 minutes. Serve hot, warm, or at room temperature, spooning the pudding over the cake.
Yield: 12 servings
Nutrition Information Per Serving: Calories 175, Total Fat 4 g., Saturated Fat 0.5 g., Cholesterol 0 mg., Sodium 105 mg., Carbohydrates 33 g., Fiber 1 g., Sugars 23 g., Protein 3 g.
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff Chair U of A Division of Agriculture Cooperative Extension Service 421 N. Main St, Nashville AR 71852 (870) 845-7517 jince@uada.edu
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.