DECEMBER 2022

SARAH SCHLICHTER, MPH, RDN NCSPC RD OF RECORD

As we head into the dark, cold winter months, health is often top of mind leading into the New Year and as we consider goals and intentions. Whether you want to lose weight, eat healthier, improve your gut health, (https://ncsweetpotatoes. com/blog/how-gut-health-impacts your-overall-health/) get more active, having awareness around your health and wellness status is important. Heart disease remains one of the leading causes of death among both men and women in the United States. Fortunately, it is also one of the most preventable. Use these winter months to prepare your heart for a healthy, and busy 2023 season. As a Registered Dietitian, one of the first questions I have for my clients is, “when’s the last time you saw your doctor?” Consider this and if it’s been over 6 months, make an appointment. Getting your yearly physical and labwork done is very important. While some people tend to put this off, knowing our blood pressure, cholesterol and other numbers is vital for protecting our health and taking any steps towards improving it. If you have a family or personal history of high blood pressure, you want to be aware of it as well as measures you can take to reduce

it, whether that be lifestyle habits, medication, or a combination of the two. If left uncontrolled, high blood pressure can increase a person’s risk for heart disease, stroke, heart failure, kidney disease, pregnancy complications, and cognitive decline later in life. Now that you have made that appointment ( I hope you’ve put it on your calendar !), think about these heart-healthy habits. Which are you currently doing? Which can you add to your routine? Are there any healthy swaps you can make from a dietary perspective? Eat More Fiber We talk about the power of fiber as one (of many) awesome qualities of sweetpotatoes, but it’s a great tool for your overall health. Fiber helps aid in digestion and bowel habits, but it can also help reduce or stabilize cholesterol. Soluble fiber helps trap fats and binds it in the small intestine, so it can be excreted rather than absorbed, therefore, helping lower LDL cholesterol levels. Studies have shown that consuming 10 to 25 grams of soluble fiber a day can lower cholesterol by 18%. (https://www.mdpi.com/1660 4601/12/5/4726) Add Movemen t You Enjoy! You don’t have to train for a half marathon if you hate to run, and you don’t have to do HIIT

workouts every day to be healthy. Any type of movement is great movement! You’re probably already getting a good amount of movement out in the fields or farms. The goal is to get at least 150 minutes of moderate-intensity aerobic exercise each week, with at least two days of muscle-strengthening activities, like weights, yoga or pilates.

Substitute Water for Calorie-Filled Drinks

Are you someone who enjoys a nice can of soda, or juice? Do you load your coffee with extra cream and sweeteners? These liquid calories can add up quicker than we realize since they don’t

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