Tips for Cardiovascular Health

Cardiovascular disease continues to be the main underlying cause of death in the United States. (More info.) So, is cardiovascular disease inevitable for most people? Not necessarily. There are steps you can take to boost your cardiovascular health and fight heart disease:

WATCH YOUR NUMBERS
High blood cholesterol and high blood pressure are major risk factors for heart disease and stroke. Get your blood pressure and cholesterol checked. (Ask your doctor how often you should do this.) By keeping your cholesterol and blood pressure at healthy levels, you can dramatically reduce your risk of heart disease and stroke.

EXERCISE & EAT A HEALTHY DIET
• Get 30 to 60 minutes of physical activity every day – turn off the TV and take a brisk walk. Join a Dean/St. Mary's Health Works fitness class.
• Add more fruits or vegetables to your diet. Have a piece of fruit or vegetables as a mid-day snack.
• Use whole grain products such as whole wheat bread or pastas in your diet.
• Drink more water. Cut down on sugar by limiting sugary sodas or fruit juices.
• Limit the amount of fat in your diet. Avoid trans fats, found in many snack foods. Cut down on saturated fat found in food like butter, cheese and fatty red meat. Substitute with healthier
Omega-3 fatty acids, a type of polyunsaturated fat found in some fish, flaxseed oil, soybean oil and canola oil.
• Get help maintaining a healthy weight. Dean's Comprehensive Weight Management Program can help you reach your goals.

QUIT SMOKING
Smoking increases LDL “bad” blood cholesterol. Smokers' risk of developing coronary heart disease is 2–4 times that of nonsmokers.
• Talk with your doctor about the best approach for you to quit.
• Check your health insurance coverage for quitting smoking. See Dean Health Plan's coverage.
• Contact the Wisconsin Tobacco Quitline at 1-800-784-8669 for more information and support.

2nd Annual Heart Fair Off The Square: February 8

Dean & St. Mary's Cardiac Center invites you to the 2nd Annual Heart Fair Off the Square:

Thursday, February 8, 2007
From 5:00-7:30 p.m.
At St. Mary's Hospital Assembly Hall
707 S. Mills Street, Madison WI

Don't miss this FREE event featuring heart health information, screenings and activities for everyone:
• Talk one-on-one with Dean heart specialists. Get your questions answered.
• Get free screenings for cholesterol, blood pressure and coronary risk.
• Enjoy heart-healthy cooking demonstrations – get recipes, watch how it's done and taste the results!
• Get heart health information at educational kiosks
• Attend heart health mini-lectures
• Tour the state-of-the-art new Cardiac Rehabilitation facility.

No registration necessary. Free parking is available for this event in the St. Mary's parking ramp. Refreshments will be served. Great door prizes too!

Winter One-Pot Main Dishes

As the cold wintry weather blows, you might find yourself craving high-fat, high-calorie "comfort foods." Do your body a favor and try these leaner, vegetable-packed alternatives that are perfect for warming heart and soul, filling you up, and maintaining a healthier diet.

Top priorities for a heart-healthy diet include:
• choosing a diet that is low in fat, saturated fat, trans fat and cholesterol.
• eating a good variety of vegetables and fruit, whole grains, lean meat and low-fat dairy products as part of a balanced diet.

Get Recipes:
• Vegetable Barley Crock Pot Stew
• Oven Vegetable Beef Stew

Recipes submitted by Dean Dietitian Mary Hughes, RD