It’s a fact, heart disease kills an estimated 630,000 Americans each year and is the leading cause of death for both men and women. Given the magnitude of the problem, February is dedicated to American Heart Month- a time to focus on taking good care of one self. Seniors especially should be encouraged to make those all important heart healthy choices. At Overland Court healthy meals and exercise are incorporated into resident’s choices, making a difference in their lives.

In the United States, the most common type of heart disease is coronary artery disease (CAD). One can greatly reduce the risk for CAD through lifestyle changes. From heart healthy meals to making active lifestyle choices, the staff at Overland Court would like to share some ideas and tips for a better heart.

Valentine’s Day Light Tiramisu- Serves 2

Ingredients

• 1/2 cup skim-milk ricotta cheese

• 3 tablespoons Neufchatel

• 3 tablespoons granulated sugar or artificial sweetener

• 1 tablespoon cocoa powder plus more for dusting

• 1 teaspoon pure vanilla extract

• 1/3 cup nondairy whipped topping

• 1/4 cup brewed strong coffee

• 3 tablespoons coffee-flavored liqueur (optional)

• 4 ladyfingers, coarsely broken

Directions

• Blend Neufchatel, sugar, cocoa, and vanilla until smooth.

• Fold in whipped topping.

• In a small bowl, stir together coffee and coffee-flavored liqueur.

• Spray 2 medium ramekins or dessert dishes with cooking spray. Place 1/4 of the ladyfingers in the bottom of each of the ramekins.

• Sprinkle ladyfingers with coffee mixture. Layer each with 1/4 of the ricotta mixture.

• Repeat with remaining ladyfingers, coffee mixture, and ricotta mixture.

Dust with cocoa powder. Chill overnight.

Healthy tips to incorporate into your daily life for a healthy heart!

1. Eat Healthy - Limit unhealthy fats and cholesterol
2. Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
3. Eat less butter, full-fat dairy and fewer fatty meats and fried foods. Replace them with olive or canola oil, nuts and seeds, natural peanut butter, trans-fat-free margarine, fatty fish and avocados. Foods loaded with omega-3 fatty acids are beneficial to your cardiovascular system like salmon, sardines, halibut, olive oil and soybeans.
4. Watch Your Weight
5. One of the easiest ways to maintain a healthy weight is to control the size of your portions. Don’t eat more than 2 to 3 oz. of meat per meal and 1/2 cup of pasta or other starch.
6. Get Active
7. Daily exercise will help keep your heart healthy. The American Heart Association recommends at least 30 minutes of aerobic activity per day to get the heart pumping and improve heart health.
8. Add Fiber Every Day
9. A high-fiber diet fills you up and helps prevent inflammation of the arteries. The healthiest sources of fiber include fruits, vegetables, whole grains and nuts.
10. Lower Your Sodium
11. Eating a lot of sodium can contribute to high blood pressure. It’s suggested to not take in more than 2,300mg of sodium per day, which is about 1 tsp. of salt.
12. Manage Stress
13. Try taking several deep breaths and slowly exhaling a couple of times a day and take time each day to do something YOU enjoy doing- even for 5 minutes.
14. Don’t Smoke and Drink in Moderation
15. Don’t smoke, stay away from second hand smoke and drink only in moderation: one drink for women, two for men per day.

About Overland Court

Overland Court Senior Living & Memory Care, located near the intersection of W. Overland Road and S. Five Mile Road, is known throughout the area for great quality of life for assisted living and memory care residents. Recognized for longtime staff, quality care and engaging lifestyle, life is good for residents at Overland Court Senior Living & Memory Care. For more information visit www.overlandcourtseniorliving.com