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Posts Tagged ‘Heart Disease’

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Did you know your blood pressure reading is affected by many factors, including how you are sitting?  When you have your blood pressure checked, be sure to follow the list below to ensure an accurate reading:

  • Empty your bladder before taking your blood pressure.
  • Avoid caffeine, exercise and smoking for at least 30 minutes before taking a reading.
  • Sit in a back-supported chair with your feet flat on the floor.
  • Don’t cross your legs.
  • Put your arm on a table, desk or some other support, so your arm is supported at heart level.
  • Relax for at least five minutes before your blood pressure is taken.
  • Don’t have a conversation while it is being taken.
  • Use the correct size cuff.
  • Place the cuff on your bare arm.Picture3

Nearly half of all Americans have high blood pressure, according to the new guidelines (listed in the chart below) from the American Heart Association and the American College of Cardiology.

Normal blood pressure 120/80 mmHg or below
Elevated blood pressure 120-129/<80 mmHg
High blood pressure (hypertension) stage 1 130-139/80-89 mmHg
High blood pressure (hypertension) stage 2 140 or higher/90 or higher mmHg

People with stage 1 hypertension are at double the risk for a heart attack or a stroke when compared to those with normal blood pressure. This does not mean all of those with stage 1 hypertension need to take blood pressure drugs, though.  It is important to talk with your health care provider as to what may work best for you.  Some life style changes can make a difference in your blood pressure readings.

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Following the DASH diet can help lower blood pressure.  The DASH diet was rated by US News and World Reports as the best diet overall for the eighth year.  Other steps to take which may reduce your blood pressure:

  • Lose weight if you need to. Losing 10 pounds often improves blood pressure.
  • Lower your sodium intake.
  • Increase your physical activity. Aim for 90-150 minutes per week of either aerobic activity or resistance training or a combination of both.
  • Use stress coping techniques to reduce your stress levels.
  • Limit alcohol.
  • Stop using tobacco.
  • Increase your consumption of potassium containing foods, such as potatoes, banana, almonds, peanuts, avocados, broccoli, carrots, oranges and other citrus fruits, leafy green vegetables, and milk.
  • Take any blood pressure medications that you are prescribed.

Keeping your blood pressure at the normal level or below reduces your risk of heart disease or stroke.  Since 80% of strokes are preventable, keeping your blood pressure at normal levels or below is very important.

Author:  Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension

Reviewer: Jenny Lobb, Family and Consumer Sciences Extension Educator, Ohio State University Extension

References

American Heart Association. (2018). Understanding Blood Pressure Readings, American Heart Association.  Available at www.heart.org/HEARTORG/Conditions/HighBloodPressure/KnowYourNumbers/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.WqBVUSVG3cs

Center for Disease Control and Prevention. (2017). Preventing Stroke Deaths, CDC Vital Signs.  Available at www.cdc.gov/vitalsigns/pdf/2017-09-vitalsigns.pdf

Dow, C. (2018). Pressure Points, More people have hypertension, say new guidelines, Nutrition Action Healthletter, January/February 2018.  45(1) 7-8.

National Heart, Lung, and Blood Institute. (2018). DASH Eating Plan, National Institutes of Health.  Available at www.nhlbi.nih.gov/health-topics/dash-eating-plan

 

 

 

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Many of us today are trying to find away to lower cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory. If we open our cupboards looking to add flavor to our food we might just find a spice that is common in our households called Cinnamon. What does cinnamon look and taste like, and are they all the same?

Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest and most popular spices, and has been used for millennia both for its flavoring and medicinal qualities. Two major types of cinnamon used Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”, Ceylon cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket, Cassia is the one seen most. Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon add to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few ways of how you can add cinnamon to your meals. You might have your own special recipes!

Benefits of Cinnamon!

  • Lowers Cholesterol: Studies have shown may significantly lower LDL “bad” cholesterol, and triglycerides and total cholesterol.
  • Reduces blood sugar levels and treating Type 2 Diabetes.
  • Heart Disease: Reducing blood pressure.
  • Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. The combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
  • Tooth decay and mouth freshener: Treat toothache and fight bad breath.
  • Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks, and increases one’s alertness and concentration.
  • Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
  • Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon!

Resources:

https://www.webmd.com/diet/supplement-guide-cinnamon

http://care.diabetesjournals.org/content/26/12/3215

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implicationsof Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, economos.2@osu.edu 

Reviewer: Candace Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County,  heer.7@osu.edu

 

 

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Have you heard about “life hacks”? These shortcuts or tips can help make life easier.  I started thinking about “health hacks” – things we could do to improve our health.  Many of these suggestions may be routine for you but look through them and see if you can find a new “health hack” to try.

  • Drink Water instead of a Beverage with Calories. Are you interested in seeing the savings in calories? Visit this CDC site for calorie comparisons. Water is refreshing and calorie free. If you want to jazz it up, add lemon, lime, strawberries, peaches or mint. For tasty combos, check out this blog featuring infused waters. Start slow and substitute water for a soda (diet or regular).
  • Get your Blood Pressure Checked. Uncontrolled blood pressure is a leading cause of heart disease and stroke. You may have high blood pressure and not have any symptoms – so check it to see. Many pharmacies and stores have blood pressure monitors available. Get yours checked and talk to your health professional if you have any concerns about your blood pressure.
  • Find a Healthy Weight. Do you know the weight that is right for you? Click on this link to find out. Most of us know when we are a little over our best weight. Are your clothes tight or too loose? Do you want a free tool that will help you manage your weight? Check out SuperTracker – it can help you plan, analyze and track your nutrition and physical activity. You can join a challenge; receive virtual coaching, and motivation. SuperTracker is part of MyPlate which contains many resources
  • Farmers Market. Visit your local market and pick up vegetables or fruits. Not sure how to find a market near you? Visit this USDA website to find one near you. Eating locally grown food is a great way to get in vegetables and fruits. This past week I purchased two kinds of berries, summer squash, zucchini and beets. Try something new and support a farmer from your area.
  • Move More. If your health care provider could tell you one “health hack” to do, I bet it would be to increase your physical activity. Think about these benefits: weight management, blood pressure management, and blood sugar control. Need more motivation to move?
  • Let’s add these benefits of Physical Activity:
    • Reduce your risk of Type 2 Diabetes and Metabolic Syndrome
    • Reduce your risk of Cardiovascular Disease
    • Reduce your risk of some Cancers
    • Strengthen your Bones and Muscles
    • Improve your Mental Health and Mood
    • Improve your ability to do Daily Activities and Prevent Falls

Do you have a favorite “Health Hack”? Share it with me through the comment section.

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu

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Now is the time to review what you know about women and heart disease. Heart disease is the number one killer of women in the United States. One out of four women in the United States will die from heart disease, while one woman out of thirty dies of cancer. Four out of five women who are 40-60 years of age have at least one risk factor for heart disease.

Are You At Risk?                                         heart-rate

  • High blood pressure
  • High cholesterol
  • Diabetes
  • Family history of heart disease
  • Over the age of 55
  • Smoking
  • Overweight or obese
  • no regular exercise
  • Diet high in saturated fat

 

Some risk factors like age and family history cannot be changed, but all women have the power to make diet and lifestyle choices that can reduce these risks.

Take Care of Your Heart

  • Reduce the sources of saturated fat in your diet
  • Limit or reduce eating fried foods. You can do this by choosing cooking methods that do not submerge food in oil. Use cooking methods like baking, broiling, and steaming instead.
  • Choose low fat or fat free dairy products
  • Remove and discard the skin from turkey or chicken to reduce the saturated fat in your diet
  • Avoid fats that are solid at room temperature. Change to poly or unsaturated oils like olive oil or canola oil
  • Reduce sodium intake by limiting processed foods

 

Smoking cessation is good for your lungs and your cardiovascular system. The chemicals in tobacco smoke damage cells and the vessels that carry blood throughout the body.A lifestyle that includes many risk factors like smoking,making unhealthful food choices, remaining overweight or obese,and not getting regular exercise all add to your risk of developing heart disease.  Make a great choice for your health and stop smoking, or reduce the number of times that you smoke, starting today!

Signs and Symptoms

Heart attack symptoms for women can easily be dismissed as stress or the flu. Do not brush off symptoms that may be signs or symptoms of a heart attack or stroke. Common signs of heart attack in women include:

  • Sweating, nausea, or feeling faint or lightheaded. Feeling pressure or a feeling of fullness in the chest. This may be consistent, or brief and then returning.
  • Feeling uncomfortable, achy or sore in either or both arms, neck or jaw pain, back pain, or even stomach discomfort.
  • Feeling short of breath, with or without chest pains

Sources:

National Heart, Lung, and Blood Institute: The Heart Truth: A Campaign for Women About Heart Disease, HHS, NIH, NHLBI

American Heart Association: Know Your Numbers? | Go Red For Women®

Authors: Laura Brubaker, Dietetic Intern with OSU Extension, Wood County. Graduate Student studying Food and Nutrition at Bowling Green State Universtiy and Susan Zies,  Extension Educator, Family and Consumer Sciences, OSU Extension, Wood County.

 

Reviewer:Dan Remley, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness, OSU Extension

 

 

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February is American Heart Month sponsored by The American Heart Association. It is no surprise that heart disease is the leading cause of death in both men and women. What may surprise a few, is that it’s the number one killer in women, claiming nearly 500,000 lives. Most people believed that it affects more men so many women did not pay much attention to the disease. National Wear Red Day was started to raise awareness about heart disease being the number one killer of women. Tomorrow will mark 15 years since the 1st National Wear Red Day was observed. National Wear Red Day is held on the first Friday in February.

Since raising awareness many women have been making changes in their lives to be more heart conscience. Some of the strides they’ve made have included losing weight, increasing their exercise, making a healthy behavior change and checking cholesterol levels. Today, nearly 300 fewer women die from heart disease and stroke each day, and deaths in women have decreased by more than 30 percent over the past 10 years! Even though all of this progress has been made, 1 in 3 women still die of heart disease and stroke each year.

 

So what can you do besides wear RED tomorrow? Know your heart healthy numbers.

  1. Risk factors you can* and cannot control
    1. High blood pressure*
    2. Diabetes*
    3. Lack of regular activity*
    4. Age
    5. Gender
    6. Heredity
  2. Know your numbers
    1. Total cholesterol
    2. HDL cholesterol
    3. Blood Pressure
    4. Blood Sugar
    5. Body Mass Index
  3. Take Action
    1. Manage blood pressure
    2. Control cholesterol
    3. Reduce blood sugar
    4. Get active
    5. Eat better
    6. Lose weight
    7. Stop smoking

If you would like to find out more information on each of the areas above, you can visit GoRedforWomen.org  On their site you can take a risk factors quiz and learn more about the warning signs of a heart attack and stroke.

I hope to see lots of RED tomorrow.

 

Sources:

https://www.goredforwomen.org/get-involved/national-wear-red-day/national-wear-red-day/

https://www.goredforwomen.org/fight-heart-disease-women-go-red-women-official-site/know-your-risk/

https://healthfinder.gov/NHO/FebruaryToolkit.aspx

 

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

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As the air cools in the fall we often lean towards fixing those comfort foods for our family. Things like: mac and cheese, chili soup, spaghetti sauce and pasta, chicken and noodles all taste good to us. Many of us are also concerned with making our meals as healthy as possible to prevent chronic disease risk, or just improve our health in general. Here are some ideas to “Soup UP” your next pot of chili:chili-2

  • Ground meats – Switch your regular ground chuck out for a ground sirloin or lean ground turkey (even turkey sausage). Look at the fat or % lean and go as lean as you can for the price. Another protein option could be meatless veggie protein crumbles – they will reduce the fat, but still have the same texture as other ground meats. This product is typically found in the freezer section of stores.
  • Beans – Instead of using just red kidney beans, try 2 different kinds of beans. Beans that are brighter color will have higher antioxidant properties (red, black or brown). Some research studies have found diets rich in the antioxidants in beans to result in lower cancer risks for breast, stomach, colorectal, kidney and prostate cancer. By combining the types of beans you can pick up the benefits from several different varieties.
  • Diced Vegetables – Replace your chopped onion with a variety of chopped vegetables. Choose from onions, peppers, sweet potatoes, corn, celery, pumpkin, and/or butternut squash. This is a great way to clean out the crisper drawer in your refrigerator and to ramp up the vegetables in your pot. I recently peeled and cubed a small sweet potato into a pot of chili – it tasted great and helped thicken it up too.
  • Tomato Products – Most chili is a combination of tomato products – sauce, paste, juice, and stewed or diced. Tomatoes are packed with vitamins A, C, B6, potassium, and even fiber. Research studies support the consumption of tomatoes with heart health benefits and even skin health. With tomato products look to “No Salt Added” products when purchasing canned.
  • Seasonings – Combine a variety of spices and herbs to suit your own taste preferences – cumin, black and cayenne pepper, oregano, and chili powder are all good choices. Keep your salt to a minimum. For some people higher sodium intake is linked with higher blood pressure.

A few other perks for a big pot of chili soup are that it is almost a one dish meal; by adding a dairy, fruit, and bread you can have a tasty meal. Soups also freeze well for left-over meals or to carry for lunch. And last-but-not-least you can use up left-overs in chili soup by switching ground meat for pulled chicken or pork, and almost any vegetable can be dumped in the pot. I can’t wait to hear your favorite chili combination.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County.

Sources:

American Heart Association, (2016). Myths About High Blood Pressure, http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Myths-About-High-Blood-Pressure_UCM_430836_Article.jsp#.WApYz4MrLct

North Dakota State University, “All About Beans Nutrition, Health Benefits, Preparation and Use in Menus”, Garden-Robinson, J. and McNeal, K., https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus#section-3.

Penn State Extension, “Eating Tomatoes May Very Well Save Your Life”, Kralj, R., http://extension.psu.edu/health/news/2014/eating-tomatoes-may-very-well-safe-your-life.

 

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I am the daughter of parents with Type 2 diabetes. My father passed away in 2012 due to complications with diabetes and my mother currently struggles with managing her diabetes. What does this all mean having Type 2 diabetes? It means that for my mom, her body does not make or use insulin very well. She takes pills and insulin daily to help control her blood sugar. It means she gets her A1C blood test quarterly to measure her average blood sugar over a three month period .momIt means it is important for her to eat healthy by choosing foods that are high in fiber, low in fat, sugar and salt such as fruits, vegetables, skim milk and whole grains.

Having lost a father due to complications with Diabetes, I feel strongly about educating others. I’ve had the opportunity to be part of a team of Ohio State University Extension educators and researchers who have developed a self-paced online course to help participants learn, share and chat with health professionals about managing diabetes.

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  • The course, Dining with Diabetes: Beyond the Kitchen focuses on carbohydrates, fats, sodium, vitamins, minerals and fiber. The easy to follow three-module course includes lessons, videos and activities to complete.

Participants can expect to learn:

  • How important blood sugar and carbohydrates are for managing diabetes.
  • How fats and sodium affect a healthy diet.
  • The role vitamins, minerals and fiber play in a healthy diet.
  • How to make healthy food choices when eating out and grocery shopping.

After completion of the course, participants receive a printable certificate. They are also automatically entered in a quarterly drawing for a $100 Amazon.com gift card.

Sign up is easy and free. Visit go.osu.edu/DWD_BTK and click “buy now.” The course will be added to cart for checkout at no cost. After completing the transaction, participant will be required to create an account with campus.extension.org to take advantage of all the materials.

For questions or assistance, contact Dan Remley at remley.4@osu.edu or Susan Zies at zies.1@osu.edu.

Writer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewer: Dan Remley,Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension, remley.4@osu.edu

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