February is the month of American Heart Health. Each day our heart beats about 100,000 times. This can all change in a blink of an eye as a result of heart disease. Heart disease is a big issue for many, and this month is meant to bring awareness. Often symptoms go unnoticed by those affected until it’s too late. People may experience one or a few of these typical symptoms. Many overlook it as being stress or a cold before even thinking about it being their heart. In 2022, 1 in 5 deaths in the U.S. was as a result of heart disease. Currently, the Black Americans have the highest percentage of death from heart disease with 22%. This is followed by Asians (18.6%), Hawaiian/Pacific Islanders (18.3 %), Whites (18%), Native Americans (15.5%), and Hispanics (11.9%).
What are some symptoms of heart disease?
- Increased fatigue
- Chest pains
- Shortness of breath
- Swelling in the lower extremities
- Lightheadedness
- Pain in one of your upper extremities
- Nausea/vomiting
Now, these symptoms don’t mean you have heart disease. But, if any of these symptoms seem to be happening for an extended period, it’s best to seek immediate medical care. Taking medications to deal with the symptoms is not always the answer as it can be something more.
One of the best ways for us to improve our heart health is to work on reducing added sugars and salt intake. Right now, we are dealing with inflated prices for food and drinks and in times like these it’s easier to consume cheaper options which often come with more salt or sugar. For today, I would like to introduce a few smaller alternative options that require more time but can help keep your heart healthy. It can be a start in trying to create a lifestyle of healthy eating habits. Here they are…
- Making your own pasta sauce: 1) Buy about 10 larger tomatoes of any type (plum, on the vine, etc.) 2) Cut them into smaller pieces 3) Blended into puree 4) Put into a large pot 5) Add 1 ½ cup olive oil, 1 ½ cup sugar, garlic powder/fresh garlic, and basil powder/fresh basil 6) Let boil down until it thickens with occasional stirring.
- Make your own potato chips: 1) Cut a few potatoes of choice into thin slices 2) Lay them flat on a sheet pan 3) Season to your taste (if you want garlic, basil, chipotle, etc., just any season in your cabinet 4) Spray with olive oil or avocado spray 5) Bake in the oven for about 15 minutes or until golden brown at 375 degrees.
- Make your own soup: whether noodle, vegetable, or broccoli cheddar start off with 1) Sautéing your hard vegetables (onions, carrots, celery) with butter in the pan 2) Add 1 ½ cup of flour of any type 3) Add broth (chicken or vegetable) and water to the pot. 4) For Broccoli Cheddar soup add the broccoli and for other soups add either the noodles/potatoes/cooked meat and cook for 15 minutes on medium heat 4) For Broccoli cheddar only let dish cool down and then add 1 ½ – 2 cups heavy cream and cheddar cheese amount of your liking (about 8 oz shredded or cut up cheese bar) 5) Season to taste with salt/garlic powder, pepper, etc.
- Make your own fruit juice: 1) Fill up your cup halfway with water (or a pitcher if preferred) 2) Add the fruit of your liking and let it sit in the refrigerator for about an hour 3) Add in 1 teaspoon of sugar 4) Stir
We are halfway through the month of Heart Health Awareness. February may be the assigned month, but it should be 365 days of awareness. Our heart beats everyday and I’m sure we all want this to take place for many more years to come.