DASH Your Way to Improved Health

Did you know that approximately 29% (7.54 million) of Texans report being diagnosed with hypertension? Individuals who have hypertension are at greater risk of developing conditions associated with the heart, including heart failure and heart attack, as well as other conditions such as stroke, chronic kidney disease, and type 2 diabetes.

Primary management of individuals with hypertension begins with lifestyle modifications prior to pharmacological steps. Lifestyle changes include following a healthy eating pattern, being physically active, and not using tobacco. The DASH eating plan is evidence-based research that has proven to reduce systolic and diastolic blood pressure in individuals with and without hypertension. It emphasizes eating vegetables, fruits, and whole grains instead of foods high in saturated fat and added sugars while focusing on including fat-free or low-fat dairy, lean protein choices, such as fish, poultry, beans, nuts, and replacing sodium intake to less than 2,000 milligrams (about the amount found in one teaspoon).

Studies found that by including more vegetables, fruits, whole grains, and low-fat dairy, certain nutrients associated with decreased blood pressure were increased, such as potassium, magnesium, calcium, and dietary fiber. I’m proud to offer “Cooking Well for Healthy Blood Pressure,” a 3-session series covering the DASH diet, virtual tour of a grocery store, and Cooking with Herbs and Spices to flavor foods, and thus reducing sodium intake. Below is the information: What: “Cooking Well for Healthy Blood Pressure” When: September 9, 12, 16 Where: Texas A&M AgriLife Extension Hopkins County Office, 1200-B West Houston, Sulphur Springs Time: 1:30 p.m. Cost: $20, payable at the first session, which covers materials, ingredients for cooking demonstration, sampling Please call: 903-885-3443 to sign up so adequate preparations can be made

As always, if the fee is a problem, let us know.

Fall Festival Arts & Crafts Show

There is confusion about two separate events taking place during the Fall Festival. The Arts & Crafts Show is for home artisans to sell their items. These items must be hand-made/hand-crafted, and not commercially made items. Each year, during Fall Festival, visitors converge on the site to do a little early fall and Christmas season shopping. Applications have been coming in, but the deadline is still a few weeks away. Please contact the Extension Office if you are interested. The event will take place in the Sulphur Springs High School cafeteria, north entry hallway, and covered outdoor walkway, on October 25 and 26. Vendors may select one or two spaces, based on availability. Fee varies depending on space size and age of applicant. Vendors do not have to be from Hopkins County. As a matter of fact, we have several vendors from other counties, and event from bordering states.

The Creative Arts Contest is just that – a contest – not to be confused with the Arts & Crafts Show. This event takes place in the Sulphur Springs High School Conference Center. Hopkins County residents are encouraged to enter their items for judging. Fourteen categories are available for entry. These will be listed in future columns, so stay tuned! This contest will also take place October 25 & 26, with registration of items beginning October 21.

closing Thought

Sometimes even to live is an act of courage – Seneca

Johanna Hicks, B.S., M.Ed.

Johanna Hicks Texas A&M AgriLife Extension Family & Consumer Sciences 1200-B W. Houston P.O.Box 518 Sulphur springs, TX 75483 903-885-3443 – phone 903-439-4909 – Fax [email protected]

Author: KSST Webmaster

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