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February is heart healthy month! Information on how to lower your cholesterol and
have a healthier heart.
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.
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.
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.
Heart disease is linked to high total blood cholesterol levels. Everyone
has blood cholesterol in their bloodstream. It becomes a problem when your levels
get too high. When 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 ages 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 have been told by your doctor to watch or lower your blood cholesterol,
there are a few changes you can make to bring your total blood cholesterol levels
down to an adequate range, and at the same time, reduce your risk for heart disease.
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,
preferably a registered dietician.
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 can check out the University of Arkansas
System Division of Agriculture’s website https://www.uaex.uada.edu/life-skills-wellness/food-nutrition/.
Recipe of the Week
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.
1 teaspoon unsweetened cocoa powder
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
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
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.
Jean A. Ince
County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff ChairU of A Division of AgricultureCooperative Extension Service421 N. Main St, Nashville AR 71852 (870) 845-7517 email@example.com
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 University of Arkansas System Division of Agriculture offers all its Extension
and Research programs to all eligible persons without regard to 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.