18 A SWEET BIT MORE FROM YOUR REGISTERED DIETITIAN, SARAH SCHLICHTER, MPH, RDN Now that the new year is behind us, are you still on track for some of the goals you set? Have you ever thought about improving your cardiovascular health? February is National Heart Health Month. Our cardiovascular system powers our bodies, so the health of our heart, the leading factor, is extremely important. There are measures we can take each day to protect this vital organ. Now more than ever, focusing on small behaviors and behavior changes are important, as heart disease remains the leading cause of death for men and women in the United States. Whether you started 2022 with goals or resolutions, honing in on specifics and healthy behaviors is one strategy for creating sustainable goals. Bringing attention to these specific behaviors and actions, rather than outcomes, is important because we have control over our behaviors. For example, you may have heard that eating more fiber can be great for reducing cholesterol and overall heart health. While eating more fiber can be broad, translating that broad goal into something specific is empowering and more relatable. That may look like aiming to eat 2-4 servings of fruits and/or vegetables a day, or replacing white grain products with whole grain products. While February is a short month, it’s a great time to introduce some of these habits for you to build upon year round. They transition well into March, which is National Nutrition Month. While many farmers are working in the green house or bedding taters to prep their crops in these winter and early spring months, farmers can also be planting seeds for a healthful lifestyle year-round. Since farming requires sustained energy and physical labor, prepping your body and mind for this work is beneficial for livelihood and farming, but also, overall health. Here are some things you can do and changes you can make to improve your cardiovascular health: • Get your heart rate up – Even if you only have 10 minutes a day, incorporating moderate-intensity aerobic activity is great for your heart health. Aerobicactivityalsohelps improveblood flow, lowers blood pressure and cholesterol, and offers more stamina and ability to cope with stress. • Get more sleep – If you’re up at or before dawn to tend to the farm chores, try focusing on getting to bed a bit earlier. Sleep is important for every system and function of the body, and skipping on sleep is linked to higher weight and abdominal fat, poorer food choices, reduced blood sugar control, and less energy throughout the day. • Manage stress – We all have stressors in our daily lives, some more than others. How we manage those stressors can play a significant role in our health. Having outlets tohelp counteract stress is important, whether it’s exercise, sleep, journaling, therapy, hobbies, etc. • Monitor your sodium intake – Moderating sodium intake can help improve cardiovascular health, especially if you have high blood pressure or a family history of hypertension. Try to eat less processed foods, which can be high in sodium, or adding less salt at the table. • Increase fiber in your diet – Fruits, vegetables, whole grains and legumes all offer ample amounts of fiber to our diets. Women and men should be aiming for upwards of 25 and 30 grams of fiber a day, respectively. Many Americans are not getting enough fiber in their diets. Try to include fruits and vegetables, like sweetpotatoes, into your snacks and meals. • Reduce added sugars - The overconsumption of added sugars is linked to chronic health conditions, such as obesity, cancer, dental issues, diabetes and more. Added sugars provide extra calories without nutritional benefits. Instead, try to limit added sugars,whilestickingtoadiethighinfruits,vegetables, whole grains, low fat dairy, lean meats, beans and legumes. • Incorporate unsaturated fats – Replacing some of the sources of saturated fats in your diet with unsaturated fats can help decrease total and LDL cholesterol, help prevent the accumulation of fatty plaques in the arteries, and reduce inflammation in the body. Unsaturated fats are found in food sources such as olive oil, avocados, seafood, nuts and seeds. How can you increase your fruit and vegetable intake? Can you add some fruit or veggies to breakfast? Fresh, canned or frozen all provide similar and positive nutrition benefits. Can you pack a snack that includes fruits and/or vegetables, like Sweetpotato coconut energy bites or Sweetpotato Hummus? Replace a sugar sweetened beverage with a heart-healthy smoothie while you’re planning your day’s work? Finding new recipes to cook your favorite produce options can be a wonderful way to make fruits and vegetables more exciting and flavorful. In the spirit of National Nutrition Month, don’t forget to make an appointment for your yearly physical. Seeing your doctor regularly is important for preventative health and overall well being. Heart Health for Farmers and Agriculture
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