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Say Yes to a
Healthy Heart

Heart disease is the No. 1 killer of Americans and it’s time to start talking about it. Say YES to a healthy heart by staying active, eating a heart-healthy diet and scheduling regular checkups. The experts at the MU Heart and Vascular Center offer these heart-healthy tips.

Feb 27 2016

Schedule your heart-healthy screening

ARC, 1701 West Ash Street
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Know Your Risk,
No Matter Your Age

Risk Factors You May Be Able To Change

  • Physical inactivity
  • Smoking
  • Overweight
  • High blood pressure
  • Unhealthy diet
  • High blood cholesterol
  • Diabetes/pre-diabetes

Risk Factors You Cannot Change

Having a family history of early disease, younger than 55 for a male relative and younger than 65 for a female relative.
Aging increases your risk of damaged arteries and heart muscle.
Having a history of preeclampsia during pregnancy.

3 Steps To Reduce Your
Risk Of Heart Disease

  1. If you smoke, make a plan to quit

    Cigarette smoking increases the risk of coronary heart disease, increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot.

  2. Eat a heart-healthy diet

    Changing your diet can have a dramatic effect on your heart health. Start with these tips:

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    Eat more fruits, vegetables, whole grains and high-fiber foods.

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    Eat foods low in saturated fat, trans fat and cholesterol.

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    Limit your sodium (salt) to 1,500 milligrams per day.

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    Eat food high in omega-3 fatty acids, such as fish.

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    Be sure to read food labels. Some "tricky" foods that may appear healthy, do not actuall yhave high nutritrional value include: some types of granola bars, cereal, yogurt, smoothies and artificially flavored drinks, including water.

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    Limit drinks and food with added sugars.

  3. Walk 10,000 steps daily

    The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity five days per week, for a total of 150 minutes.

Get more tips for healthy living

Take Our Quiz: Which Food
Is More Heart-Healthy?

Cheese Curls
Chips and Dip
Vegetables and Hummus
Buttered Popcorn
Fresh Fruits and Nuts
Dark Chocolate
Light Chocolate
Fresh Tomatoes
Tomato Soup
Toast with Jelly
Iceberg Lettuce

MU Heart and
Vascular Center

If you have heart disease or need help reducing your risk factors, our comprehensive team of experts can help. Our physicians, nurses and other health professionals take time to listen to patients and their family members and work as a team to determine the best treatment for each patient. Our specialists are trained to care for patients with all types of heart conditions and provide treatment that may range from medication and monitoring to interventional procedures (such as cardiac catheterization) and surgery.

Our team of experts:

MU Health Cardiovascular Day

Cardiovascular Day

University of Missouri scientists are ranked among the world's best in cardiovascular disease research. MU’s 23rd annual Cardiovascular Day on Feb. 23, 2016, presents an opportunity for sharing information about cardiovascular research at MU with colleagues, the university community, area physicians, and other colleges and universities. Hosted by the Dalton Cardiovascular Research Center, it is one of MU’s longest running annual research conferences.

Heart-healthy Screenings

Schedule your free heart-healthy screening!

Slow-cook a Healthy Meal

Slow cookers can help you save time, eat healthy and enjoy homemade meals. Laurie Knauf, RD, LD, clinical dietitian at MU Health Care, provides this recipe, modified from the Chelsea’s Messy Apron food blog, for a good source of protein and fiber.

Sweet Potato, Chicken and Quinoa Soup

Sweet Potato, Chicken and Quinoa Soup

  • Prep time: 10 minutes
  • Cook time: 4 hours
  • Total time: 4 hours, 10 minutes
  • Serves 6 to 8
  • 1 1/2 pounds boneless skinless chicken breasts
  • 1 cup quinoa (pronouce “KEEN-wah”)
  • 2 large sweet potatoes (1 pound or about 3 1/2 cups)
  • 1 can (15.25 ounces) low-sodium black beans
  • 1 can (14.5 ounces) petite diced tomatoes
  • 1 teaspoon minced garlic
  • 1 packet (1.25 ounces) chili seasoning mix
  • 5 cups low-sodium chicken broth
  • Fresh parsley, optional
  1. Spray the slow cooker with nonstick spray. Remove the fat from the chicken breasts and put them into the slow cooker along with the rinsed quinoa.
  2. Remove the skins and chop the sweet potatoes into cubes. Add them into the slow cooker.
  3. Drain and rinse the black beans and add them. Add in the undrained petite diced tomatoes, minced garlic, chili seasoning mix, and chicken broth.
  4. Place on high for three to five hours.
  5. Using two forks, shred the chicken and stir all the ingredients together.
  6. Add salt and pepper and, if desired, fresh parsley. Serve immediately.

MU Heart and Valve Team

Contact Us

For questions, coordination or consultations, please contact us at 573-88HEART (884-3278).

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