3 Ways to Make Your Heart Healthier

(Family Features) Did you know that heart disease is the leading cause of death in the United States? One in four people die from it each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease. Smoking, being overweight or having diabetes, high cholesterol levels, high blood pressure or a family history of heart disease all increase your chances of getting the disease.

The good news is that you can do something about it.

“It’s never too late – or too early – to lower your risk for heart disease,” said Josephine Boyington, Ph.D., a nurse, licensed nutritionist and program director in the Division of Cardiovascular Health at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

“Heart disease is a general term for a variety of conditions, such as clogged arteries, that make it difficult for your heart to pump blood properly,” she said. “Adopting small changes, like moving more and following a heart-healthy eating plan, can make a big difference. Research has shown that making healthy lifestyle changes that last can be a lot easier when you have friends or family doing it with you.”

To mark American Heart Month, the NHLBI – the nation’s leader in research on the prevention and treatment of heart, lung, blood and sleep disorders – is encouraging that kind of group support. It is celebrating “Our Hearts,” a national effort to motivate Americans to join each other in adopting heart-healthy behaviors throughout the year and beyond.

Ready to start? Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.

1. Adopt a healthy eating plan. Try NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan. It’s free and, when compared to a typical American diet, has been scientifically proven to lower blood pressure and improve blood cholesterol levels. The DASH eating plan features fruits, vegetables, whole grains, fish, beans, nuts and lean meats, and it limits foods that are high in saturated fats, sugars and sodium. Have fun with menus by inviting friends to join you for a heart-healthy dinner party or start a lunch club at work and trade creative recipe ideas with your colleagues.

2. Move more and #MoveWithHeart. One of the major risk factors for heart disease is inactivity. Getting up and moving helps lower that risk – and you don’t need to put in hours at a time to see results. Breaking up your daily activity into small chunks, such as 10-minute increments three times a day for five days a week, can begin to make a difference. To stay motivated, find a walking buddy or make a standing date to walk with a friend or neighbor, dance at home with your kids or play a pickup soccer or basketball game with colleagues. The bottom line: just move. 

3. Quit smoking. It can be hard to stop, but the benefits to your lungs and heart are huge. For inspiration and to keep you motivated, consider a support group. You can find resources and connect with a trained counselor by calling 1-800-QUIT-NOW or visiting smokefree.gov.

For more information about heart health, and to discover what activities are going on in your community, visit nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends and family are keeping your hearts healthy.

Photo courtesy of Getty Images

Simple Ways to be Heart Smart

Discover recipes chock-full of heart-healthy pecans

(Family Features) Sometimes making small changes can have a positive impact on your health – including heart health – like drinking more water, taking the stairs instead of the escalator and adding nutritious ingredients to your snacks and meals.

Incorporating nutritious ingredients is an easy way to step up your mealtime – for example, American Pecans can super-fy nearly any recipe by adding flavor and nutrition.

It’s always a good time to include heart-healthy ingredients on your shopping list. Certified by the American Heart Association’s Heart-Check*, American Pecans and their unique mix of unsaturated fats, plant sterols, fiber and flavonoids add up to help promote a healthy heart. In fact, according to the Food and Drug Administration, research suggests but does not prove that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.

Boosting the heart-smart punch of your favorite recipes can be easy with pecans. Whether topping a salad, sprinkling into bread batter or using them as the foundation of a portable snack, there are few things America’s native nut can’t do.

Start the day right with a bowl of Banana Pecan Cherry Oatmeal – a comforting and hearty combination that can keep you full for hours. For a wholesome, on-the-go option perfect for school snacks, desk drawers or an afternoon pick-me-up, try Cherry Pecan Energy Bites. Dried cherries, dates and crunchy pecans combine for an all-natural burst of heart-smart nutrition to help you power through the day.

Discover more ways to create heart-healthy meals with pecans at AmericanPecan.com.

Banana Pecan Cherry Oatmeal

• 1          cup old-fashioned oats
• 2          cups water
• 1/2       cup pecan milk
• 1          banana, sliced
• 1/4       cup pecan halves
• 1/4       cup dried tart cherries
• 1/4       cup honey

1. In large, microwave-safe bowl, combine oats and water. Microwave on high 3-4 minutes, or until oats are cooked through. Watch carefully to avoid boiling over.
2. Remove from microwave, stir and divide between two bowls. Pour 1/4 cup pecan milk over each bowl.
3. Divide sliced banana, pecan halves and dried tart cherries between each bowl and drizzle with 2 tablespoons honey. Serve immediately.

Cherry Pecan Energy Bites

Makes: 10-12 energy bites

• 1          cup toasted pecan halves or pieces
• 1          cup dried cherries
• 4          medjool dates, pitted
• 1/4       cup old-fashioned oats
• 1          tablespoon cacao powder, plus additional, for coating (optional)
• 1          teaspoon vanilla extract

1. In bowl of food processor, combine toasted pecans, dried cherries, dates, oats, cacao powder and vanilla extract.
2. Pulse until ingredients begin to bind and form loose, dough-like ball.
3. Roll into 1-inch balls. Roll balls in additional cacao powder, if desired, and transfer to airtight container. Refrigerate until ready to serve, up to seven days.

Note: To make gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.

*Heart-Check certification does not apply to recipes.

Heart-Smart Eating Can Be Delicious and Nutritious

(Family Features) Keeping your heart in good shape starts at mealtime. Fortunately, there’s no reason to skimp on flavor to spread the love to your heart.

For example, homegrown American Pecans are a naturally sweet, heart-smart ingredient you can add to salads, vegetable side dishes, oatmeal and other whole grains – or enjoy on their own as a snack. Their unique mix of “good” unsaturated fats, fiber, plant sterols and flavonoids add up to make pecans a powerful, heart-healthy food.

Each 1-ounce serving provides 18 grams of unsaturated fat with zero cholesterol or sodium. In fact, American Pecans are certified as a heart-healthy food by the American Heart Association’s® Heart-Check Certification Program. According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.

For more recipes, nutrition information and cooking tips, visit americanpecan.com.

Pecan, Pear, Pomegranate Kale Salad

Prep time: 20 minutes
Servings: 8

• 1          bunch kale, stems removed
• 1/3       cup extra-virgin olive oil, plus 3 tablespoons, divided
• 2          small pears, sliced
• 3/4       cup fresh pecan halves
• 1/2       cup pomegranate seeds
• 1/3       cup apple cider vinegar
• 2          tablespoons course grain mustard
• pinch of kosher salt
• pinch of cracked black pepper

1. Chop or shred kale into small pieces and transfer to large bowl. Drizzle 3 tablespoons olive oil on kale. Massage kale about 3-5 minutes, or until kale becomes glossy, deep green and begins to tenderize.
2. Add pear slices, pecan halves and pomegranate seeds; toss with kale.
3. Add remaining olive oil, apple cider vinegar, mustard, salt and pepper to canning jar and secure lid. Shake for several seconds until dressing comes together. Drizzle over salad and toss to coat.
4. Serve immediately, or allow salad to marinate in dressing up to 30 minutes before serving.

Note: Heart-Check certification does not apply to recipes or information unless expressly stated.

Nutritional information per serving: 230 calories; 21 g fat; 2.5 g saturated fat; 75 mg sodium; 11 g carbohydrates; 3 g fiber; 2 g protein.

How Well Do You Know Your Birth Control?

(Family Features) As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way.

It was not until 1960 that the first oral contraceptives – coined “birth control pills” or “the Pill” –were approved by the Food and Drug Administration (FDA) and hit the market.¹ 

Now, more than 50 years later, over 35 varieties of the Pill exist on the market.² Additional options have also been introduced: intrauterine devices (IUDs), vaginal rings, implants and more. Even with the availability of various birth control methods, the Pill remains the most popular form of contraception, used by over 10 million women of reproductive age in the U.S. annually.³

“When my patients express interest in prescription birth control for pregnancy prevention, while individual needs vary, I generally recommend they first try the Pill. If used appropriately, it can be an effective option for women,” OB/GYN Jessica Shepherd, M.D., said. “That said, because the Pill may not be right for everyone, it’s important to talk to your healthcare provider about your options and make the decision together.”

Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, Dr. Shepherd shares the following facts to help you get to know the birth control pill:  

• What are oral contraceptives? Oral contraceptives, also known as birth control pills or the Pill, are taken daily to prevent pregnancy. Oral contraceptives are the most popular form of birth control in the U.S.
• How does the Pill work? There are several FDA-approved birth control pills on the market that contain various types and amounts of hormones, such as estrogen and progestin. They work to lower the risk of pregnancy primarily by suppressing ovulation, or the release of an egg from the ovary. Other possible ways that birth control pills work may include thickening the cervical mucus to prevent sperm from reaching the uterus, and by thinning the lining of the uterus (or endometrium) to make it less likely for an egg to attach there.
• Is the Pill effective? Yes, the Pill is FDA-approved to prevent pregnancy and should be taken at the same time every day. Chances of becoming pregnant depend on how well directions for taking birth control pills are followed.
• Does the Pill start working right away? When starting the Pill, use of back-up contraception is necessary, like condoms and spermicide, for the first seven days if a woman starts taking the Pill on any day other than the first day of her period.
• What is an example of a prescription birth control pill? One option is Lo Loestrin® Fe (norethindrone acetate and ethinyl estradiol tablets, ethinyl estradiol tablets and ferrous fumarate tablets), the No.1-prescribed birth control pill by OB/GYNs.⁴ With just 10 micrograms of daily estrogen, it is a birth control pill for pregnancy prevention with the lowest dose of daily estrogen available on the market.⁵ Please see Important Risk Information, including Boxed Warning, below.

For additional facts about the birth control pill, visit KnowYourBirthControl.com, and speak to your healthcare provider to determine the method that is right for you.

What is Lo Loestrin Fe?
Lo Loestrin Fe is a prescription birth control pill used for the prevention of pregnancy. If you are moderately obese, discuss with your healthcare provider whether Lo Loestrin Fe is appropriate for you.

Who should not take Lo Loestrin Fe?
Do not use Lo Loestrin Fe if you have or have had blood clots, history of heart attack or stroke, high blood pressure that medicine cannot control, breast cancer or any cancer that is sensitive to female hormones, liver disease or liver tumors, unexplained bleeding from the vagina, if you are or may be pregnant, or if you take Hepatitis C drugs containing ombitasvir/paritaprevir/ritonavir, with or without dasabuvir, as this may increase levels of liver enzymes in the blood.

What else should I know about taking Lo Loestrin Fe?
Treatment with Lo Loestrin Fe should be stopped if you have a blood clot, and at least 4 weeks before and through 2 weeks after major surgery. You should not take Lo Loestrin Fe any earlier than 4 weeks after having a baby, or if you are breastfeeding. If you experience yellowing of the skin or eyes due to problems with your liver, you should stop taking Lo Loestrin Fe. If you are pre-diabetic or diabetic, your doctor should monitor you while using Lo Loestrin Fe. Your doctor should evaluate you if you have any significant change in headaches or irregular menstrual bleeding.

What are the most serious risks of taking Lo Loestrin Fe?
Lo Loestrin Fe increases the risk of serious conditions including blood clots, stroke, and heart attack. These can be life-threatening or lead to permanent disability.

What are the possible side effects of Lo Loestrin Fe?
The most common side effects reported by women taking Lo Loestrin Fe in a study were nausea/vomiting, headache, spotting or bleeding between menstrual periods, painful menstruation, weight change, breast tenderness, acne, abdominal pain, anxiety, and depression.

Birth control pills do not protect you against any sexually transmitted disease, including HIV, the virus that causes AIDS.

Please see the full Prescribing Information, including Boxed Warning, and Patient Information which are also available at loloestrin.com.

© 2017 Allergan. All rights reserved.
Allergan® and its design are trademarks of Allergan, Inc.
Lo Loestrin® and its design are registered trademarks of Allergan Pharmaceuticals International Limited. 
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Photo courtesy of Getty Images

¹Selections From FDLI Update Series on FDA History - FDA's Approval of the First Oral Contraceptive, Enovid. (n.d.). Retrieved Nov. 9, 2017, from https://www.fda.gov/aboutfda/whatwedo/history/productregulation/selectionsfromfdliupdateseriesonfdahistory/ucm092009.htm
² Oral Contraceptives. (2017, Oct. 5). Retrieved Nov. 9, 2017, from http://www.empr.com/oral-contraceptives/printarticle/123837/
³Jones, J., Ph.D, Mosher, W., Ph.D, & Daniels, K., Ph.D. (2012). Current Contraceptive Use in the United States, 2006–2010, and Changes in Patterns of Use Since 1995. National Health Statistics Reports, (60), 1-26. Retrieved Nov. 7, 2017, from https://www.cdc.gov/nchs/data/nhsr/nhsr060.pdf.
⁴ IMS Health, Inc. Monthly New Rx by Specialty; December 2010-December 2016 (Claim derived from the use of information under license from IMS Health, Inc., which expressly reserves all rights, including rights of copying, distribution, and republication).
⁵ Lo Loestrin Fe prescribing information. Irvine, CA: Allergan USA, Inc.; 2017.