De Leon Free Press (De Leon, Tex.), Vol. 123, No. 30, Ed. 1 Thursday, January 24, 2013 Page: 5 of 12
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DeLeon Free Press/ Thursday, January 24,2013/ Page 5
Better Living
For Texans
Carolyn Balzen
Health Habits
Life’s Simple 7
The American Heart
Association is encouraging us
to adopt measures leading to
"Ideal Heart Health."
1. Stop Smoking: Quit
smoking altogether.
2. Lose Weight: Body
Mass Index (BMI) less than 25.
3. Get Active: Physical
activity of at least 150 minutes
of moderate intensity or 75
minutes of vigorous intensity
each week.
4. Eat Better: Four to five
of the key components of a
healthy diet. (See 5 Eating
Behaviors below)
5. Control cholesterol:
Total less than 200 mg/dL.
6. Manage Blood
Pressure: Below 120/80
mmHg.
7. Reduce Blood Sugar:
Less than 100 mg/dL.
Currently, only about 5%
of Americans meet all seven of
these criteria. But the key is
prevention. You can start now
to PREVENT heart disease.
The president of the American
Heart Association indicates that
if you can reach age 50 with
ideal heart health, you will
probably live another 40 years
free of such afflictions as heart
disease and stroke. While
genetics do play a factor in
heart health, it is pmdent to
practice as much prevention as
possible.
Heart Association’s 5 Eating
Behaviors
The American Heart
Association’s new definition of
a heart healthy diet identifies 5
measurable behaviors.
1. Fruits and vegetables -
Eat 4.5 or more cups daily.
2. Fish - 2 or more 3.5
ounce servings per week
(preferably oily fish such as
salmon and mackerel, which
are high in omega-3 fatty
acids.)
3. Sugar sweetened bever-
ages - less than or equal to 450
calories (36 ounces) per week.
4. Fiber-rich whole grains
- 3 or more 1 ounce servings a
day.
5. Sodium - less than 1500
mg per day. CDC data indicates
that the lower sodium recom-
mendation is applicable to
nearly 70% of U.S. adults.
Easy Fruit Salad
1 16-ounce can drained and
rinsed fruit cocktail
2 sliced bananas
2 oranges cut into bite sized
pieces
6 ounces yogurt, low-fat pina
colada or lemon
Mix fruit in a large bowl. Add
yogurt and mix well. Chill in
refrigerator before serving.
The Food Stamp Program
provides nutrition assistance to
people with low income. It can
help you buy nutritious foods
for a better diet. To find out
more, contact Carolyn Balzen,
Assistant Program Director,
Better Living for Texans, at the
Extension office in Comanche
at 325-356-2539 or Hamilton at
254-386-3919.
Besides Reading,
You Can Use Them For:
Wrapping, packing, housetraining, bird
cages, painting and more.
We, normally have a supply of old newspapers
available for no charge at the DeLeon Free Press.
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Kestner, Laura. De Leon Free Press (De Leon, Tex.), Vol. 123, No. 30, Ed. 1 Thursday, January 24, 2013, newspaper, January 24, 2013; De Leon, Texas. (https://texashistory.unt.edu/ark:/67531/metapth787126/m1/5/: accessed July 17, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu.; crediting Comanche Public Library.