Good fat key to heart health

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 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,

• and walked 1,600 more steps per day.

For more information on the upcoming StrongWomen – Healthy Hearts Program, please contact Julie Cascio, UAF Cooperative Extension Service, 809 S. Chugach, Palmer, or call 745-3360.

Julie Cascio is a home economist at the Mat-Su District Cooperative Extension Office.