Find help with being heart healthy

Heart disease is the leading cause of death for women in the United States. The good news is that the risk for heart disease can be reduced with diet and exercise. Recent research shows that the type of fat we eat has more to do with our heart health than the amount of fat.

Trans-fatty acids and saturated fats (fats that are solid at room temperature) should be limited as they are associated with heart disease. Omega-3 fatty acids, which are found in salmon for example, seem to protect against heart disease.

Carbohydrates in vegetables, fruits and whole grains are found to keep hearts healthy. Exercise plays a role in heart health as well. It is important to challenge your body through regular exercise. Aerobic exercise, whether it is brisk walking or another activity, gets the heart and the cardiovascular system working.

The StrongWomen — Healthy Hearts Program developed by Tufts University is a fun, hands-on way for women age 40 and older to make positive changes to eat better, move more and improve general health and well-being. This 12-week, twice-weekly program is being offered in Palmer and Wasilla.

During hour-long classes you will learn about heart-healthy eating patterns and weight control techniques. In a scientifically rigorous study, the participants in StrongWomen — Healthy Hearts have:

• Lost an average of 4.5 pounds.

• Lost 2 inches from their waists.

• Consumed fewer calories.

• Ate fewer dessert foods.

• Walked 1,600 more steps per day.

Julie Cascio is the Health, Home and Family Development agent for UAF Cooperative Extension Service. Contact her at 745-3360.