University of Illinois Extension serving Christian, Jersey, Macoupin and Montgomery Counties
#1 Industrial Park Dr.
Hillsboro, IL 62049
Hours: Monday - Friday 8 am to 12 pm, 1 pm to 4:30 pm
1120 N Webster St.
Taylorville, IL 62568
Hours: Monday - Friday 8am to 11:30am, 12:30pm to 4.30pm
201 W. Exchange St.
Jerseyville, IL 62052
Hours: Tuesday & Wednesday 8 am to 12 pm and 1 pm to 4:30 pm and Thursday 8 am to 12 pm
#60 Carlinville Plaza
Carlinville, IL 62626
Hours: Monday - Thursday 8 am to 12 pm; 1 pm to 4:30 pm
Meals for a Healthy Heart coming to Hillsboro
January 26, 2017
Have you ever been told by a doctor you have high cholesterol? You are not alone, the Centers for Disease Control and Prevention notes 73.5 million Americans suffer from high cholesterol. Having high cholesterol doubles the risk of heart disease. A healthy diet and regular exercise are the two best lifestyle weapons to fight back against heart disease, which is the number one killer in the United States.
What part of the diet affects cholesterol? Lisa Peterson, Nutrition and Wellness Educator with University of Illinois Extension, explains, “Research shows trans fats and saturated fats can have a negative impact on blood cholesterol, but not all fats are harmful to health. The body needs fat for hormone production, absorbing nutrients, energy, keeping warm, and protecting organs.” Poly- and monounsaturated fats help lower blood cholesterol levels. Polyunsaturated and monounsaturated fats are found in plant-based sources and fish. Vegetable, canola, olive safflower, corn, and peanut oil are all sources of unsaturated fats. Nuts, seeds, avocadoes and dark chocolate also contain unsaturated fats.
Animal sources and dairy products contain saturated fat. Whole milk, cream, beef, pork, and chicken are all examples of saturated fats. Peterson adds that, “In most cases saturated fat, such as butter, is solid at room temperature with the exception of coconut and palm oil, which are both high in saturated fat. Unsaturated fats are liquid at room temperature”. Whether saturated or unsaturated, all fat contains the same 9 calories per gram. An excess amount of calories can lead to weight gain and obesity, another risk factor for heart disease.
“One simple suggestion for reducing saturated fat is sautéing vegetables in olive oil instead of butter,” Peterson recommends. The 2015-2020 Dietary Guidelines suggest limiting saturated fat to less than 10% of calories per day. Celebrate heart health month all through February and don’t forget to wear red on February 3rd for National Wear Red Day to bring awareness to heart disease in women.
Planning, shopping and cooking for someone with heart disease can be challenging. To help meet this challenge, University of Illinois Extension is partnering with Hillsboro Area Hospital to offer the Meals for a Healthy Heart program. Meals for a Healthy Heart is a series of two-2 hour sessions designed for anyone interested in preventing or managing heart disease. In each session, participants receive recipes, watch cooking demonstrations, taste foods to meet their dietary needs, receive blood pressure screenings, and learn about proper diet and exercise to better care for their health.
A light supper will be offered by Hillsboro Area Hospital during the first session on Feb. 16. Meals for a Healthy Heart aims to improve your overall wellbeing. The program compliments the recommendations of your health care provider, and helps participants and their loved one manage heart disease.
Meals for a Healthy Heart will meet on Thursdays, Feb. 16 and 23 from 5:30 p.m. to 7:30 p.m. at Hillsboro Area Hospital in Hillsboro, IL. There is a $15.00 fee that covers both sessions or come as a couple and only pay $25.00. This fee is for the purchase of food and supplies. No products will be sold at the classes. Register by calling the Montgomery County Extension Office at 217-532-3941 or online at http://web.extension.illinois.edu/cjmm/ . Please pre-register by Feb. 14 Space is limited, so enroll now.
Creamy Chocolate Pudding Yield: 5-1/2 cup servings
2 ripe avocados, pitted and peeled
1 tablespoon instant coffee* optional
1/3 cup unsweetened cocoa powder
5 ½ tablespoons honey
2 teaspoons vanilla extract
¼ cup fat free milk
1. Combine all ingredients in a blender. Blend well.
2. Move to a bowl and refrigerate at least a half hour before serving.
Nutrition analysis per serving w/ instant coffee: 220 calories, 3g. protein, 12 g total fat, (2 g Saturated fat), 0 mg cholesterol, 30 g carbohydrates, 8 g dietary fiber, 10 mg sodium
Local Contact: Lisa Peterson, Extension Educator, Nutrition and Wellness, email@example.com