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February is American Heart Month

Melissa Cotton, County Engagement Specialist in Nutrition and Health Education, University of Missouri Extension


Promoting heart health is greatly important, as heart disease is the leading cause of death for both men and women in the United States. According to the Centers for Disease Control and Prevention, every 1 in 4 deaths is a result of heart disease. Heart disease includes many conditions that affect the cardiovascular system. Three major risk factors for heart disease are high blood pressure, high cholesterol, and smoking cigarettes. Developing cardiovascular disease is preventable if we take hold of the risk factors within our control. By adopting and maintaining certain lifestyle behaviors, we can lower our risk of developing heart disease. Here are a list of some of the healthy habits we should focus on.

Healthy Eating – choose more fruits, vegetables, and whole-grains. Limit fatty meats and select leaner options instead. Cut down on salt and added sugar. By preparing most meals at home, you are more likely to be successful meeting these goals. Many pre-packaged and restaurant foods are packed with extra sugar, sodium, fat, and calories.

Physical Activity – Aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise each week. That breaks down to about 30 minutes of activity on most days. Weight maintenance and lowering blood pressure, cholesterol, and sugar levels are all benefits of increased physical activity.

Stress Management – Keep stress in check by practicing relaxation and mindfulness techniques. Make sure to take time for socializing with friends and family. In addition, try to get 7-8 hours of sleep each night.

Stop the Use of Tobacco Products – Cigarette smoke greatly increases your risk of heart disease and many other poor health outcomes. Ask your doctor about smoking cessation programs in your area.

Practice Moderation – Limit the use of alcohol and caffeine. Both can dehydrate the body, which is harmful to the heart. Men should limit alcohol consumption to no more than two drinks per day. Women should have only one.

Some risk factors like age, gender, ethnicity, and family history are outside of our control. You can better understand your risk by discussing these matters with your health care provider.

The good news is by following a healthy lifestyle you will also reduce your risk of developing other serious chronic conditions like diabetes. This February, identify a heart-healthy behavior that you could improve on. Even a small change can help you reduce your risk for heart disease or help you manage and existing condition.


Centers for Disease Control and Prevention. 6 tips to keep your heart healthy.  Retrieved February 8, 2019, from

Centers for Disease Control and Prevention. (2015). Preventing heart disease: Healthy living habits. Retrieved on February 8, 2019, from

Academy of Nutrition and Dietetics. (2018). Heart Health Tips for Men. Retrieved on  February 8, 2019, from

Harvard Health Publishing. (2019). Heart health. Retrieved on February 8, 2019, from



Cattle Artificial Insemination (AI) Training School at Kingsville

Kingsville—A Cattle Artificial Insemination (AI) School will be held in Kingsville.  This AI School will be held at the Kingsville Livestock Auction on April 4-6, 2019.  The AI School is dedicated to teaching cattle producers the ability to artificially inseminate their cows.  This would allow producers to utilize genetics from proven, high-accuracy sires which will add value to their future calves at time of market.  On Thursday and Friday evening (April 4-5), the times will be 5:30 -8:30 p.m. and Saturday morning from 8:00 a.m. to 12 noon.  The cost of the school is $450 and space is very limited.  Please register early in order to ensure a spot in the class.

Cattle producers that attend the school will have hands-on training on the proper technique to artificially inseminate a cow and semen handling.  Producers will be given information on herd health, nutrition, and genetics.  In addition, producers will be provided the latest information on the most current estrous synchronization protocols for heifers and cows.  The AI school will include classroom time and plenty of practice time.

The AI school is sponsored by University of Missouri Extension, Select Sires, and Kingsville Livestock Auction.  Dinner will be provided each evening.  Please register for the class before March 15th as the class fills up quickly.  Payment is required to reserve your spot in the class. 

For questions about registration or the AI school please contact MU Extension Livestock Specialist David Hoffman at the Cass County Extension Office (816) 380-8460.