March 12, 2013 • Page 13 Shop online at www.missourivalleyshopper.com A Heart-Healthy You! Every year, heart disease takes the lives of more than half a million Americans. It remains the leading cause of death in the United States. The truth is, many deaths are preventable by living a healthy lifestyle, says Suzanne Stluka, SDSU Extension Food & Families Program Director. Stluka outlines five steps we can take to achieve a healthy heart. Eat a heart-healthy diet "Choose food options that can help avoid heart disease and its complications," Stluka said. She encourages readers to eat plenty of fruits and vegetables and seek out foods that include antioxidants, lean proteins, fiber and omega-3 fatty acids to help maintain a healthy weight and keep lipid levels in check for better heart health. •Heart-healthy omega3 fatty acids are a great source of lean protein. Omega-3 fatty acids can help lower your bad cholesterol and increase your good cholesterol. The grains reduce the bad cholesterol (LDLs) and add an important source of fiber. Since fiber fills you up and slows down digestion, it is important for maintaining a healthy weight. Opt for wholewheat pasta, brown rice or whole grain cereals. American Heart Association recommends fish like salmon, tuna and halibut at least two times per week. •Reach for other lean protein sources, such as poultry with the skin removed, pork tenderloin, top sirloin and lean ground meats. Dried beans are a great meat substitute. They are nonfat, high protein and fiber-rich. •Saturated and trans fats boost blood cholesterol levels. Substitute foods high in unsaturated fats for those higher in solid fats. Saturated fats include fatty meat, poultry skin, bacon, butter, cheese, whole milk), while trans fats are stick margarine and packaged foods with partially hydrogenated oils. •Seek foods that are packed with antioxidants. Antioxidants help remove free radicals that can cause damage to heart cells. Foods high in antioxidants include blueberries, cranberries, strawberries, broccoli, sweet potatoes, and spinach. •The grains in wholewheat breads and other whole grain products are great heart-healthy foods. These whole www.missourivalleyshopper.com Check Out Our New Website •Reduce your salt intake. Too much salt is a major cause of high blood pressure and heart disease. Try using fresh herbs and a little touch of lemon juice to flavor your foods in place of salt. Use fresh or frozen vegetables in place of canned vegetables. Seek low-sodium versions of canned soups. Limit your use of processed meats. Maintain a healthy weight "Being overweight or obese can increase your risk for heart disease," she says. To determine whether your weight is in a healthy range, Stluka says readers can calculate their body mass index (BMI) at the Centers for Disease Control and Prevent Assessing Your Weight web site. GUBBELS SALVAGE Power Source Electric Doug Dykstra Lorney VanGerpen - Avon Area electairinc.com 260.8683 WANTED: • Old Cars • Farm Machinery • Any Type of Scrap Iron Paying Top Dollar • Grain Bin Will Pick Up Removal 1-402-640-6335 Coleridge, NE Valley View Hay Co. P.O. Box 107 • Volin, SD (605) 267-2025 Steve & Michele Gustad Record wheat production Exercise regularly "Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure," Stluka said. It is recommended that adults should engage in moderate physical activity for at least 30 minutes on most days of the week. Don't smoke "Cigarette smoking increases one's risk for heart disease," she said. "If you don't smoke, don't start. If you do smoke, quitting will lower your risk for heart disease." She adds that your doctor may also suggest ways to help you quit. Limit alcohol use Avoid drinking too much alcohol which can cause blood pressure to rise. ROME (AP) — A U.N. food agency says the world is headed to the second largest wheat crop on record because of increased plantings in Europe and a recovery from drought in the U.S. Production is expected to increase to 690 million tons, up 4.3 percent from 2012, the Rome-based Food and Agriculture Organization reported Thursday. The production hike is expected mostly in Europe because of increased plantings in response to high prices and a recovery in yields in Russia and elsewhere. The outlook in the U.S. has improved in recent weeks, recovering from earlier drought conditions. The agency also says the recently lower price of wheat kept the FAO's index of global food prices unchanged for the second consecutive month in February. BE SMART. Scan our QR code with your smart phone, and discover the Shopper Online! 3???3????3?????3??3???3?3???? 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