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Heart Awareness Month

The perfect gift this Valentine’s Day is the gift of heart health. American Heart Month is a great time to make small changes and commit to a healthy lifestyle. Did you know high blood pressure is a leading cause of heart disease? Nearly half of U.S. adults have high blood pressure, which puts them at risk for heart disease and stroke. And just 1 in 4 people with high blood pressure have it under control. Here are some tips to keep your heart strong and healthy:

• Fill your plate with color. Eat a variety of fruits and vegetables in colors like dark green, deep orange and yellow.

• Try a variety of grains. Include whole-grain foods filled with fiber and nutrients, like oats, whole wheat bread and brown rice.

• Eat fish at least two times a week. Oily fish containing omega-3 fatty acids, like salmon, mackerel and lake trout, are best for your heart.

• Limit salt to lower blood pressure. Aim to eat less than 2,300 mg of sodium daily, or as low as 1,500 mg if you already have high blood pressure.

• Choose healthy fats. Unsaturated fats, like olive, canola, corn and sunflower oils, are part of a heart-healthy diet.

• Cut back on sugar. Limit drinks and foods with added sugars, as they’re high in calories and low in nutrients.



• Limit saturated fat. Choose foods like lean meats, fish, vegetables, beans, nuts and nonfat or low-fat dairy.

Source:https://www.cdc.gov/heart-disease/php/heart-month/index.

Let's Get Movin'!

Being physically active is a major step toward good heart health. Here are three exercises that can boost heart health!

1. Aerobic Exercise: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
2. Resistance Training: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.
3. Stretching, Flexibility and Balance: Basic stretches you can do at home can be found on YouTube videos. Tai chi and yoga also improve these skills, and classes are available in many communities.

Source: https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health

Harvest of the Month: Leafy Greens

Produce Tips:

• Choose leafy greens with fresh, full leaves.
• Avoid greens that have brown, yellow, spotted, wilted, or slimy leaves.
• Store greens in a plastic bag in the refrigerator for two to five days.
• Wash greens thoroughly before use.
• Cut stems from leafy greens immediately before cooking.
• Helpful Hint: Two cups of raw greens make about a half cup cooked.

Healthy Serving Ideas:

• Flavor collard greens by cooking them with smoked turkey breast. Add in chopped peppers for an extra kick.
• Add chopped kale or Swiss chard to soups and stews.
• Stir-fry bok choy with a variety of colorful vegetables. Serve over a bed of brown rice.



Source: https://ncstepstohealth.ces.ncsu.edu/wp-content/uploads/2017/02/NC-HOtM-Greens-English-Replacement.pdf?fwd=no

Recipe Highlight: Savory Greens

Makes 6 servings. 1 cup per serving. Cook time: 30 minutes

Ingredients:

• 3 cups water
• 1/4 pound skinless turkey breast
• 1/4 cup chopped onion • 2 cloves garlic, crushed
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground cloves • 1/2 teaspoon dried thyme
• 1 green onion, chopped
• 1 teaspoon ground ginger
• 2 pounds greens (mixture of collards, kale, turnip greens, mustard greens)

Instructions:

1. Place all ingredients except greens into large pot and bring to a boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Slice greens into bite-sized pieces.
4. Add greens to stock. Cook 20 to 30 minutes until tender. Serve hot.

Source: https://eatfresh.org/recipe/side-dish/savory-greens/

Kids Corner

Source: https://www.carolinahungerinitiative.org/wp-content/uploads/2020/07/Collards.pdf

SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements.

Foods available under SNAP:

• Fruits and vegetables
• Meat, poultry, and fish
• Dairy products
• Breads and cereals
• Other foods such as snack foods and non-alcoholic beverages
• Seeds and plants, which produce food for the household to eat

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org