​February marks Healthy Heart month, and while farmworkers put their love all year-round harvesting the nation’s crops, they can also love themselves by taking care of their hearts. Heart health is much like farming.  It is a combination of planning ahead and continuously working hard to harvest good health. Here are some recommendations about sodium intake, cholesterol levels, alcohol consumption, and physical activity that can help harvesting a strong and healthy heart:
SODIUM INTAKE
Sodium is a mineral that’s essential for life. It is regulated by your kidneys and helps balance body fluids. It also helps send nerve impulses and affects muscle function. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Below are the amounts of sodium in teaspoon measures:

• 1/4 teaspoon salt = 575 mg sodium
• 1/2 teaspoon salt = 1,150 mg sodium
• 3/4 teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2,300 mg sodium

 
Recommendations:

• Choose packaged, canned and prepared foods carefully. They may contain too much sodium to preserve for a long period of time. 
• Pick fresh and frozen poultry that is not preserved in sodium solution.
• Select condiments with care. Substitute salt with spices and natural flavors.
• Choose food with “no salt added” and frozen products without sauces. 
• Look for products with the American Heart Association’s Heart-Check mark.

 
CHOLESTEROL
Cholesterol is a waxy substance in our bloodstream. It is needed to create body cells, but too much cholesterol can provoke health problems. There are two types of cholesterol: Low-Density Lipoprotein (LDL cholesterol), which is bad, and High-Density Lipoprotein (HDL cholesterol), which is good. Too much of the bad, or not enough of the good, increases the risk cholesterol will slowly build up in the inner walls of the arteries that feed blood to the heart and brain. Triglycerides is another important component in cholesterol health. Triglycerides are the most common type of fat in the body, their job is to store excess fat from the food we consume. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with higher risk of heart diseases.

​Recommendations:
The best way to lower your cholesterol is reduce your intake of saturated fat and trans-fat.

• Maintain a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts.
• Opt for unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil.
• Use soft margarine as a substitute for butter. Look for “0 g trans-fat” on the Nutrition Facts label.
• Limit eating pastries and cakes, these are examples of foods high in trans-fat.
• Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils.
• Limit fried fast food.

 
ALCOHOL CONSUMPTION:
The American Heart Association and National Heart, Lung, and Blood Institute do not recommend drinking alcohol just to prevent heart disease. Alcohol can be addictive and can cause or worsen other health problems. Drinking too much alcohol increases your risk of heart failure, high blood pressure, stroke among other diseases.
​
Recommendations:
If you already drink, do so in moderation. For healthy adults, that means:

• Up to one drink a day for women of all ages.
• Up to one drink a day for men older than age 65.

Up to two drinks a day for men age 65 and younger. The limit for men is higher because men generally weigh more than women and may metabolize more alcohol.

PHYSICAL ACTIVITY:
Regular exercise has favorable effects on reducing many risk factors for cardiovascular disease. For example, exercise promotes weight loss and can help reduce blood pressure. Regular physical activity also favorably affects the body’s ability to control glucose levels in the blood. Moderate exercise on overall cardiovascular risk, when combined with other lifestyle modifications (such as healthy eating habits, moderate alcohol consumption, and low fat and sodium intake, among others), can be dramatically beneficial.
​
Recommendations:
Physical activity is very important. At least 150 minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure. And you have lots of options, such as: 

To learn more about these and other ways to take care of your heart’s health, please visit: 
​
NCFH:
http://www.ncfh.org/patient_education_resources.html
American Heart Association:
https://www.heart.org/en/healthy-living/fitness/getting-active
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium
https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
Mayo Clinic:
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

This Valentine’s Day, many will say “I love you” with flowers, candy, or a romantic dinner together. But there’s another way you can say “I love you” – by making your health and your heart a priority. Show your family how much you love them by taking steps now to protect your health and your heart so you can spend quality time with them for years to come.
 
Take time this Valentine’s Day to ask your doctor if you have prediabetes, which puts you at risk for type 2 diabetes. One in three American adults has prediabetes, a condition where a person’s blood sugar levels are higher than normal, but not high enough yet for a type 2 diabetes diagnosis. Some populations are more at risk for developing type 2 diabetes than others. For example, 12.5% of Hispanics have diabetes compared to just 7.5% of non-Hispanic whites. Your doctor can tell you for sure whether you have prediabetes or not.
 
Prediabetes and type 2 diabetes can also lead to problems with your heart. Your heart is pretty amazing – with each beat, it pumps oxygen-rich blood to every cell in your body. When something goes wrong with your heart, it’s a big deal for your health. February is American Heart Month, so now is the perfect time to take care of it.
 
If you find out that you have prediabetes or have a high risk of developing type 2 diabetes, there is something you can do to take care of your health and your heart. The CDC’s National Diabetes Prevention Program offers a proven lifestyle change program that can help you learn the skills you need to eat better, become more physically active, and manage stress – all to reduce your risk of developing type 2 diabetes. In the program, you will work in a group with a trained lifestyle coach to learn the skills you need to make lasting changes.
 
The CDC-recognized lifestyle change program offers a real chance to prevent or delay the onset of type 2 diabetes. The healthy habits that participants learn in the program have also been shown to reduce the incidence of heart disease and stroke.
 
This February show your family love in a new way – by putting your health and your heart first. Ask your doctor about prediabetes and learn more about the CDC’s National Diabetes Prevention Program to reduce your risk of developing type 2 diabetes. Visit cdc.gov/diabetes/prevention today for more information.

​Have you thought about your resolutions for the new year? This year, put healthy living at the top of your list. You don’t have to make drastic changes. You can incorporate healthy habits into your daily routine to improve your health and reduce your chances for developing type 2 diabetes. Wondering where to begin? Here’s what you can do.
 
First, learn your risk for type 2 diabetes.
Could you have prediabetes? If so, you’d be 1 in 3 adults who has this serious health condition where blood sugar levels are higher than normal, but not yet high enough for a type 2 diabetes diagnosis. Prediabetes increases your risk of developing type 2 diabetes, as well as other serious health problems. The good news is that you can frequently reverse prediabetes with healthy lifestyle changes.
 
The first step to a healthier you is to know whether you’re at risk. Take a one-minute risk test at cdc.gov/diabetes/risktest to find out your risk. Your doctor can also run a blood test to see if you have prediabetes.
 
Then take action.
If you find out that you have prediabetes or have a high risk of developing type 2 diabetes, start taking steps to improve your health. Make an action plan of specific ways that you can eat healthier and exercise more in the new year. Here are some ideas:

• Eat healthier: Choose non-starchy vegetables, fruits, and lean proteins over processed foods, trans fats, sugary drinks, and alcohol. Don’t try to do too much at once – make a plan that you think you’ll be able to stick to.
• Exercise more: Find an activity that you enjoy and set a goal that works for you. Gradually work up to being active at a moderate intensity for at least 30 minutes, 5 days a week.

 
Write down your action plan to help you stay accountable. Make sure your plan is realistic, specific, flexible, and enjoyable!
 
You don’t have to do it alone.
Making a change isn’t easy, and you don’t have to do it alone. The CDC’s National Diabetes Prevention program offers a lifestyle change program that can help you learn the skills you need to get healthier and reduce your risk of developing type 2 diabetes. In the program, participants work in a group with a trained lifestyle coach to learn how to make long-term changes.
 
It’s a new year. Get started on your healthier life by finding a CDC lifestyle change program near you here. For more information, visit cdc.gov/diabetes/prevention.

Looking for the perfect gift this holiday season? Why not give yourself and your loved ones the gift of good health! By making changes – like eating better and being more physically active – you can prevent or delay type 2 diabetes and have many more years to make memories with your family. 

Type 2 diabetes is a serious disease that can lead to other health conditions such as heart disease, vision loss, and kidney disease. One in three Americans has prediabetes, a condition where blood sugar levels are higher than normal but not high enough yet for a type 2 diabetes diagnosis. You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems show up.

The good news is that prediabetes can often be reversed by making lifestyle changes. As you plan for the holidays this year, think about how you and your family can fit some healthy habits into your celebrations. For example, you can: 

• Add a new healthy recipe to your holiday meal. In addition to your traditional recipes, try adding a new appetizer or side dish that includes vegetables. And for those family favorites that just can’t be missed, swap in some healthier ingredients or serve smaller portion sizes. You can find some helpful tips and suggestions here.  

 

• Try a festive activity that gets the whole family up and moving. Whether it’s enjoying a walk through your neighborhood to look at holiday decorations, having a family snowball fight, or playing an active game like charades, there are many ways you can make time to be active and have fun as a family. 

 
This year, let healthy lifestyle changes bring comfort and joy to your holidays. But don’t stop there – better health is the gift that keeps on giving! The CDC’s National Diabetes Prevention Program offers classes that can help you learn more about how to get and stay healthier and reduce your risk of developing type 2 diabetes. In the program, participants work in a group with a trained lifestyle coach to learn how to make long-term changes.  
 
For more information, click here and give yourself and your family the gift of good health by preventing type 2 diabetes! 

Seeing results firsthand is what motivated Elvia Alcala to become a lifestyle coach for CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program. Elvia speaks from her own personal experience with type 2 diabetes to motivate her family and the Hispanic/Latino community to get healthier. Her mother died as a result of diabetes complications, and several of her family members have diabetes. Both Elvia and her sister have prediabetes, a condition which means your blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. Prediabetes can lead to type 2 diabetes and other health complications like heart disease and stroke.
 
Participating in the National DPP lifestyle change program was what Elvia needed to improve her health for the long term. The program helped Elvia lower her blood sugar levels, cholesterol, and blood pressure not only while she was participating, but also long after she’d finished the program. She used to go to the doctor every 3 months, and now she goes every 6.
 
“The changes that I made have not only benefited me, but also my husband, my family, and the groups we are training,” she says.
 
Elvia admits that change does not come easily. Determination and being able to prioritize her own health have helped her through her journey. When coaching other people through the program, she tells them that perseverance is key and encourages them to stick to the program, even if they have a bad day.
 
“I tell them that if they feel stressed and hungry, they can eat fruits or veggies, like I do. I also tell them to try to include some movement in their day, even if it’s dancing in their own backyard. I do Zumba by myself or with my daughter. As a coach, I need to be an example, I have to take care of myself,” Elvia says.

Even as a coach for the program, Elvia is not perfect. She gained 6 pounds earlier this year after a disruption to her normal routine and having to spend more time at home. But since then, she’s lost 3 of those extra pounds.
 
Elvia says she encourages people to make small changes to their daily routines. She says that she does not like to talk about “diets” but rather “eating better.”
 
“If you say the word diet, people react negatively,” she says. Instead, for a family gathering, ask people to bring healthier options like salad or vegetables instead of fried chicken and plantains.
 
Another tip she has shared with some of her participants is to bring their lunch to work.
 
“One participant liked to stop at a nearby gas station to get tacos and coffee every day,” she says. “Her cholesterol was very high, and I suggested she should bring her lunch to work. She did, and one month later her numbers had gone down.”
 
This November for National Diabetes Month, Elvia has something she wants everyone at risk for type 2 diabetes to know: “I used to feel trapped, but now I feel free and confident in myself,” she says. “You have to put yourself first. We can’t love others if we don’t love ourselves first. Our families and friends love us, and they want to have us around for a long time.”
 
You can be like Elvia and reduce your risk for developing type 2 diabetes. Learn more about the CDC’s National Diabetes Prevention Program here.

A National Diabetes Month Story
 
Olga Aguirre has been in good health for most of her life. Because of her family’s history with diabetes, her doctor recommended that she join CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program. Participating in the program gave Olga not only the tools to take care of her health, but also a sense of belonging.
 
“I was a sales manager at a store and was used to talking to people all the time. Then my husband fell ill, and I stopped working to take care of him. This caused me some anxiety and affected my eating habits,” says Olga. “Being able to join a group like this has been very nice. These are people I can relate to – the coaches and participants are very respectful of other opinions. In this type of class, you learn from each other, and that makes it interesting.”
 
Participating in the program helped Olga prevent type 2 diabetes, which runs in her family. Olga’s grandmother  had severe complications from diabetes, and as a result lost both her feet. This made a big impact in Olga’s life.
 
“I was very close to my grandmother, and I always saw her struggle to take care of her health,” Olga says. “This program taught me how to read food labels and count calories. I also learned about the importance of physical activity. I try to walk at least 30 minutes every day. I also sweep my porch and help my husband pick up leaves. I always have the radio on, and I dance while I do house chores. Colombian music gets me going.”
 
Even after finishing the program, Olga has kept in touch with her lifestyle coaches. She says she sometimes sends them photos of the dishes she has prepared and the way she sets her dinner table.
 
“I show them photos of my coconut water and nopales (prickly pear). I also send photos to my daughters-in-law to teach them how to prepare healthy dishes for their families,” she says.
 
Olga’s breakfast might be an oatmeal shake with bananas, strawberries, almonds, or blueberries. For lunch, she frequently cooks an omelet with green peppers, mushrooms, cheese, and sometimes ham. For dinner, Olga and her husband have chicken or fish. In fact, they love fish!
 
“Sometimes in the afternoon if we are hungry, we have sardines, a boiled egg, or a veggie like a baked potato or a chayote (squash). Other times we have salads and I add olive oil,” she says.
 
To succeed in the program, Olga encourages participants to trust themselves and follow the program’s directions.
 
“You must have willpower to take your medicines and stay healthy. Also try to avoid stress, as it does have a big impact on your health.”
 
This November for National Diabetes Month, Olga has something she wants everyone at risk for type 2 diabetes to know: “If you join the lifestyle change program, make sure you stick to the plan and follow what you learn in class and your doctor’s instructions. It is important to follow the booklets. Each chapter is a lesson.”
 
You can be like Olga and reduce your risk for developing type 2 diabetes. Learn more about the CDC’s National Diabetes Prevention Program here.

What if the saying “Happy wife, happy life” could change your life forever? That’s what happened to Jack Aponte; thanks to the help of his wife, Joyce, he reduced his risk of developing type 2 diabetes.

It all started at a truck show. Jack, a former long-haul trucker and current radio host and personality, partnered with the Healthy Trucking Association of America (HTAA) to bring health and wellness messages to the trucking community. Jack –or “Kaptain Jack,” as his fans know him –was in charge of drawing a crowd with lively music and his connections to country music stars. Bill Gordon, a representative from HTAA, was in charge of talking to truckers about type 2 diabetes prevention. Bill’s goal was to get truckers to take a prediabetes risk test to find out if they were at risk for type 2 diabetes. Together, Jack and Bill worked a booth at 26 truck stops around the country.

"We were at the Mid-American Truck Show in Louisville,” says Joyce, who tagged along on the truck stop tour. “Some of the truckers walking by stopped to take the prediabetes risk test. Some said they’d come back and do it later, and some of them were with their wives who encouraged them to do it. So I said to Jack, ‘Why don’t you do it?’” At first Jack resisted. “He said, ‘I’m fine.’ But I told him to go ahead and give it a shot. What’s there to lose? It’s just a minute. What can happen?”

Diabetes is not something that Joyce takes lightly. She’s still devastated by the loss of her twin sister, Marilyn, who passed away from complications of type 1 diabetes. Joyce and Jack both have a family history of type 2 diabetes as well.

“I was always worried about the future,” Joyce says. “A diabetes diagnosis would affect both of us in every way. It’s everything. I wanted him to do it not just for him, but for us.”

Joyce continues, “We looked at each other ,and Jack said, ‘Do you want me to do it?’ I told him ‘Yes!’ So he said, ‘Oh alright.’”

I’m a firm believer in happy wife, happy life,” Jack says with a laugh.

Jack took the prediabetes risk test and found out he was at risk for type 2 diabetes. He knew that he was eligible for CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program, which would show him how to eat healthier, increase physical activity, and manage stress to reduce the risk of developing type 2 diabetes. After talking with Joyce, he decided to sign up.

“At first I grumbled a little bit,” says Jack. “But once you start the program and get into a rhythm, things turn around. It changes everything. Not just for the time when you’re a part of it, but for the rest of your life. I’ve been off the program for a year. Now I live my life differently.”

Jack’s eating habits were one of the biggest changes he made while participating in the lifestyle change program. Growing up, Jack’s family owned a restaurant; he loves to cook and has a strong appreciation for Italian-American food like pasta, pizza, and “beautiful Italian bread.” The program taught Jack that he doesn’t have to give those things up. By using moderation, portion control, and learning how to incorporate healthy ingredients into family favorites –like veal parmesan –he can celebrate his Italian-American culture while sticking to his health goals. Even Joyce has noticed the difference in Jack’s food choices.

“If he might have had 6 slices of pizza before, now he’ll have 3,” she says proudly.

“I really enjoy cooking, and I love seeing Joyce enjoy the meals I make for her,” he says. “But I’m using healthier ingredients now. I’m not a vegetable eater, and before I wouldn’t eat them at all. Now, I’ll eat them but only if I cook them the way I want. Take string beans, for example. If you combine them with crushed tomatoes, then you get string bean marinara.”

Says Joyce, “That never would have happened before the program!”

Through it all, Joyce, of course, is right there beside Jack in support.

“We’ve been married 49 years,” she says. “We’re doing this together. I’m not going to order a pizza while Jack makes broiled fish. We talk about it together. We’re going to make it together.”

This November for National Diabetes Month, Jack has something he wants everyone at risk for type 2 diabetes to know: “Take the step,” he says. “You won’t regret it. There’s no downside. I promise you, you’re going to feel much, much better. Your life will change in a way that you always hoped it would change. So many people wish they could make a change. It will help you make adjustments that will last a lifetime.”

​Joyce has something to say too: “If someone said you had an opportunity to prevent cancer, you would do it. This is a gift. I know the effects of having diabetes because I lost my twin sister to it. If you’re at risk for developing type 2 diabetes, you can take that control back.”

You can be like Jack and reduce your risk for developing type 2 diabetes. Learn more about the CDC’s National Diabetes Prevention Program here.

​From the cab of his 18-wheeler, long-haul truck driver Glenn Keller uses his voice to motivate people to improve their lives. Glenn is not only a truck driver – he’s a certified motivational speaker who helps people set and achieve goals to be the best version of themselves. He motivates people through videos and podcasts that he records from his truck, which he calls the “Empowerment Express,” as well as at his church and on Facebook. And while Glenn can tell you all about the 7 steps for setting goals, he is the first to admit that he didn’t always focus on setting goals for himself, especially when it came to his health. One day, Glenn’s doctor told him that he was morbidly obese.
 
“It added insult to injury,” says Glenn. “I already knew it, and I knew how it was affecting me.”
 
Still, Glenn didn’t make any changes right away. “I was in a lackadaisical place where I knew I needed to do something, and I kept putting it off. I couldn’t see anything that would motivate me to change.”
 
Things might have stayed that way if not for the Healthy Trucking Association of America (HTAA), a group that reached out to Glenn and told him about CDC’s National Diabetes Prevention Program (National DPP) lifestyle change program, which would teach him healthy habits to reduce his risk for developing type 2 diabetes. The representative from HTAA told Glenn that he’d be eligible for the program if he took a 1-minute prediabetes risk test and came back with a high-risk score, which he did. Hearing about the program was enough to spark Glenn’s motivation to get healthy.
 
“I told myself I needed to pull my life together,” says Glenn. “I said to myself, it doesn’t make any sense for you to be obese, let alone morbidly obese. I told myself that I can do better, that I have done better.”
 
So Glenn signed up for the program. Because his work as a trucker meant he was usually on the road, he was able to participate through an app on his phone. He tracked his meals and physical activity and had access to a lifestyle coach when he had questions.
 
“It’s a pretty amazing program from the standpoint of making us accountable for what we were doing,” says Glenn. “You had to put in your breakfast, lunch, dinner, and any physical activity you did that day. You had to weigh yourself, and you couldn’t fudge on that because the scale sent your weight directly to the app. Without that accountability, you wouldn’t feel anything if you ate healthy or unhealthily. With the program, I had a really good feeling when I had a good breakfast, good lunch, and good dinner.”
 
Participating in the program wasn’t always easy – when Glenn first started, he wasn’t in the best shape and wondered if he’d be able to stick with it. But he kept going and eventually became motivated by his own success after losing 35 pounds. Now he’s gotten his wife, Jennifer, involved in the program, and the two are supporting each other in making healthy choices. He has a goal to lose 45 more pounds.
 
Being a part of the program has also made Glenn think differently about setting health goals, and he uses that insight when he’s motivating others.
 
“Setting goals about a diet has a negative connotation,” says Glenn. “The goal is not just to lose weight. The goal is to eat properly. The goal is to set aside time for exercise. If I set those goals, the weight loss will come. I don’t need to focus on it. The reward is better health.”
 
Glenn is grateful that the program gave him the chance to reduce his risk for developing type 2 diabetes, as he’s seen how the disease can affect people. Glenn’s first cousin – who was also a truck driver and who he looked up to as a child – had diabetes. Glenn says the disease “got away from him.”
 
“He went from being out on the open road for most of his life to being a double amputee in a wheelchair,” says Glenn. “There are a lot of people who don’t really know the true impact of having diabetes and what could happen.”
 
Luckily, Glenn’s outlook on the future is a positive one. He turned 60 earlier this year and has big plans for how he wants to spend his time in retirement. 
 
“If I do everything I’m supposed to do to take care of myself,” says Glenn, “then when I retire it allows Jennifer and me to keep living our life. I haven’t limited myself by allowing type 2 diabetes to take control of me.”
 
This November for National Diabetes Month, you can be like Glenn. Set goals for better health to reduce your risk for developing type 2 diabetes. Learn more about the CDC’s National Diabetes Prevention Program here.