CardioCurrents
News and tips for the heart-conscious

Sweat more, eat less
Wondering why you haven't been able to reach your ideal weight? Well, according to the Centers for Disease Control (CDC), chances are you are not going about it the right way. While many people are exercising or watching what they eat, they are not doing both—and that's the key to weight loss. The CDC recommends people exercise for 150 minutes a week and reduce their calorie intake. Controlling how much fat you eat is important for your heart health, but if you are trying to lose weight, you need to cut calories, too.

Go nuts!
Research suggests that eating nuts in moderation can help reduce your risk of sudden cardiac death. The Division of Preventive Medicine, in a study spanning 17 years, found that men who ate nuts two or more times weekly lowered their risk of sudden cardiac death, suggesting nuts may help prevent an irregular heartbeat that could prove to be fatal. While nuts offer an abundance of nutrients, they can also pack on calories, so crunch wisely: Replace an ounce of meat with an ounce of nuts or snack on a handful. Healthy choices include calcium-rich almonds and arrhythmia-fighting walnuts—both of which contain “good” monounsaturated fats.

Did you know?
Hypertension and heart disease combined kill more African-Americans than any other ethnic group. Since proper diet, exercise and prescribed medication can help reduce risk, it is critical that African-Americans seek aggressive treatment to control their blood pressure and weight.

About 2 million Americans live with atrial fibrillation, the most common heart rhythm abnormality. Healthy eating and exercise habits, plus medication, if prescribed, can help prevent more serious conditions such as congestive heart failure or stroke.

Acorn squash stuffed with cranberries and walnuts
A bounty of ingredients, including wine-red dried cranberries, fills mellow squash for an elegant dish. Serves six.

3 small acorn squash (about 4 inches in diameter)
1/4 cup water
Stuffing:
1 cup cooked brown rice (about 1/3 cut uncooked)
1 cup unseasoned toasted croutons
1/2 cup finely chopped onion (1 medium)
1/2 cup low-sodium chicken broth
1/4 cup dried cranberries
2 Tbs. chopped walnuts, dry-roasted
2 Tbs. light margarine
1 tsp. dried sage
1/2 tsp. dried thyme, crumbled
1/4 tsp. dried oregano, crumbled
1/4 tsp. salt
1/4 tsp. pepper

Preheat oven to 400ºF. Cut each squash in half and remove seeds. In a large bowl, combine stuffing ingredients. Fill squash halves loosely with mixture. Pour water into a 13 x 9 x 2-inch casserole dish. Place squash halves in dish. Cover with aluminum foil. Bake for 1 to 1 1/4 hours or until squash is tender when pierced with tip of knife.

Per serving: calories 164, protein 3 g, carbohydrates 31 g, cholesterol 0 mg, total fat 4 g (saturated 1 g, polyunsaturated 2 g, monounsaturated 1 g), fiber 6 g, sodium 162 mg.