Help Your Heart With Small Lifestyle Changes

During the next few months I will be including information on cholesterol and health developed by the Montana Cardiovascular Health Program. If you have high blood cholesterol levels, it is important to lower them to reduce your risk of developing cardiovascular disease and having a heart attack or stroke. They represent the first and fourth leading cause of death in the United States.

It is good to know your cholesterol numbers since high blood cholesterol does not usually cause any symptoms. Follow a treatment plan prescribed by your medical care provider. Much can be done with small lasting lifestyle changes.

The most important changes you can make to lower blood cholesterol levels are in your eating habits and activity levels. The overall goals are:

*Enjoy lower-fat, higher-fiber, nutrient-rich eating habits.

*Enjoy an active lifestyle - with at least 30 minutes of daily activity.

*Maintain your weight within a healthy range.

For many people, it may be more productive to focus on eating and activity changes rather than numbers on a scale. For some, eating smarter and moving more will naturally result in a lower weight. For others, weight loss may be more difficult, but their blood cholesterol levels will improve anyway.

Smoking alone is a strong risk factor for cardiovascular disease. It can decrease HDL or "good" cholesterol and affect the blood's clotting ability. Stopping smoking may be the most important health change to improve the health of your heart - and the rest of your body.

Making small gradual steps over a period of a few months, even a year can be the most successful way to make lasting lifestyle changes. Make a list of behaviors you and your health care provider think would be helpful like eating a healthy breakfast every morning and taking a fifteen minute walk after lunch. Focus on doing that for three weeks or until that change becomes a habit and then focus on the next change on your list.

For more information contact Richland County MSU Extension at 406-433-1206 or http://www.heart.org.

Mashed Sweet Potatoes

3 medium sweet potatoes (about 2 pounds)

1/3 cup 100% orange juice.

1/3 cup low-fat or fat free sour cream

1/4 teaspoon ground nutmeg or cinnamon

1. Peel sweet potatoes with vegetable peeler and rinse. Cut into eighths.

2. Place potatoes in large pot, cover with water, bring to a boil and cook 20 minutes or until tender. Drain and return to pot.

4. Add remaining ingredients and mash.

NOTE: In a hurry? Use 2 (16 oz) cans of yams (in water or lite syrup, drained and rinsed) add remaining ingredients, mash, and heat in microwave.

Pan Fried Pork Chop

4 (4 oz) pork chops

1/2 cup 100% whole-wheat flour

1/4 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

1 tablespoon vegetable or canola oil

1. Trim visible fat from pork chops and sprinkle both sides with salt, pepper, and garlic powder.

2. Put flour in shallow dish and coat both sides of pork.

3. Heat oil in large, non-stick skillet over medium-high heat.

4. Add pork to pan, cooking 5 minutes, turn pork over and cook 3-4 minutes or until desired doneness.

Source: http://www.heart.org