b'HeartHealthyRecipeBy Phyllis Allen, M.S., R.D., L.D.Cardiovasculardiseasecoverscategoriesofdiseasesthataffecttheheartsuchascoronaryarterydisease. Heart disease is the leading cause of death for women, men, and people of most racial and ethnic groups in the United States. At least 68% of people 65 years & older, die from some form of coronary heart disease, and 16% die of stroke. Sadly, adults with diabetes are two to four times more likely to die from heart disease than adults without diabetes. Risk factors for heart disease include high blood pressure, high cholesterol, and smoking.Diabetes, obesity, poor eating habits, physical inactivity, and excessive alcohol intake also increase your chances of getting heart disease. Diabetes can damage your blood vessels and nerves that control your heart and blood vessels. If you have diabetes, your risk of a heart attack or stroke increases.How can you manage your diabetes and reduce your chances of heart disease?Get at least 30 minutes of physical activity every day and if you smoke, quit smokingTalk to your doctor or health care provider about your diabetes and your risk of heart disease and strokeKnow your numbers for blood glucose, blood pressure, and cholesterolMake healthier food choices by eating more fruits & vegetables, lean meats, plant-based proteins such and beans, peas and nuts, whole grain foods that are high in fiber, and healthier fatsReach and maintain a healthy weightWhat fats are healthy for your heart? Certaintypesoffatsarehealthierforyourheartthanothers.Unsaturatedhealthyfats,knownas monounsaturatedandpolyunsaturatedfatscanhelplowerLDL(bad/unhealthy)cholesterol.Omega-3 fatty acids help improve your heart health by reducing the plaque build-up in the arteries and decreasing triglycerides (unhealthy fats) in your blood.Use healthier fats listed below as much as possible for cooking and baking.HEART HEALTHY FATSMonounsaturated Fats Polyunsaturated Fats Omega-3 Fatty AcidsOlive oil Soybean oil Fatty or oily fish (Salmon, mackerel, tuna, sardines, herring)Peanut oil Corn oil WalnutsCanola oil Safflower oil Ground flax seedAvocados Soybean oil Flaxseed oilNuts and seeds WalnutsPeanut & other nut butters Flax seedsSunflower seeds26IMARA'