The Heart of the Matter

Heart disease and stroke are the number one and number three leading health threats of Americans. And one in three women has some form of cardiovascular disease sobering statistics that are all too true. Fortunately, the American Heart Association, the largest voluntary health organization fighting heart disease, stroke and other cardiovascular diseases, is here to help in the fight against these diseases, which kill more than 870,000 Americans each year. (That’s a life every 36 seconds.) In 1997, the American Heart Association began a movement when it launched its groundbreaking “Take Wellness To Heart” awareness campaign created by women for women. In February 2004, the association launched Go Red For Women, extending the effort that began in 1997, with a primary goal to educate women that heart disease is their leading cause of death a fact most women still do not take to heart. The Go Red For Women movement challenges women to know their risk for heart disease and take action to reduce their personal risk. Furthermore, the movement plays a leading role in providing women with the tools they need to lead heart-healthy lives. The most important step is to educate yourself. Knowing your personal risk of heart disease is the first powerful, lifesaving step to a healthy life no matter your age. Here are some tips and facts courtesy of the American Heart Association to help you in your quest for knowledge and a heart healthy lifestyle.

Follow these five easy steps for healthy living: . Visit your healthcare provider to learn how to make heart-healthy habits part of your daily life. Follow up by scheduling a doctor’s appointment each year. . Know your numbers. Track your blood pressure, cholesterol, glucose and weight and keep them in a healthy range. . Determine your risk for heart disease by taking the Go Red Heart CheckUp at GoRedForWomen.org. . Incorporate physical activity into your daily routine with Choose To Move, a 12-week physical activity and nutrition program that can be customized to fit your lifestyle. Register at GoRedForWomen.org. . Add more color to your plate by eating more fruits and vegetables daily. Find cooking tips and flavorful recipes that are good for your heart in the Go Red “Love Your Heart” 5th anniversary cookbook.

Tips for Traveling for Work/Play . Plan a physical activity routine . Airports and malls are great places to get in a brisk walk around the terminal or from one end of the mall to the other . Drink plenty of water . Take time to stretch while on the flight . Exercise in your hotel room simple stretches or other exercise like sit ups and push ups . Take advantage of physical fitness facilities located in the hotel . Pack heart-healthy snacks, fruits, and know how to manage your snack triggers . Pack sneakers and comfortable clothes for working out

Tips for Mom of the Go . Plan meals in advance visit americanheart.org for recipes from a number of heart-healthy cookbooks and use the online grocery list builder to quickly identify heart-healthy products to add to your grocery list . Set up “physical activity time” on a daily basis . Run up and down the stairs or walk around your neighborhood . Do an exercise video . Walk when doing errands and park farther from your destination . Take your kids to the park and identify play time activities that help keep you fit . Join a walking group or ask friends to join you in daily walking . Work out when your child is at practice or extra curricular activities . Exercise while watching your favorite TV show

Eat Heart Smart Now that you know what to do, here we show you just how to do it. And we can bet your family will thank you, too. Get a head start on a healthy meal with this recipe for Spinach-Stuffed Baked Salmon. For more heart healthy recipes, check out the Go Red for Women “Love Your Heart Cookbook,” available exclusively at GoRedForWomen.org in February.

Spinach-Stuffed Baked Salmon (Serves 4) 3 ounces fish and 1/2 cup vegetables per serving Ingredients: 1 teaspoon olive oil 2 ounces fresh spinach leaves 1 teaspoon grated lemon zest 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled 1/4 cup fresh basil leaves, coarsely chopped 2 tablespoons chopped walnuts Cooking spray 4 salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels 2 tablespoons Dijon mustard 2 tablespoons plain dry bread crumbs 1/2 teaspoon dried oregano, crumbled 1/2 teaspoon garlic powder 1/8 teaspoon pepper Preparation: In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for two minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the bell peppers, basil, and walnuts. Let cool for five minutes. Preheat the oven to 400_°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray. Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.

This recipe is reprinted with permission from Light & Easy Recipes, Copyright _© 2008 by the American Heart Association. Published by Publications International, Ltd. Available at grocery-store checkouts nationwide throughout February, while supplies last.

Submitted by the American Heart Association