Heart Health

Heart Health : 

Heart Health Shawna Ilagan MS, RD, CWPC

February : 

February To urge Americans to prevent heart disease. Since 1963 Congress has required the president to proclaim February as "American Heart Month."

Leading Causes of Death : 

Leading Causes of Death Where do you think heart disease falls? 1st place 2nd place 3rd place 4th place 5th place

Leading Causes of Death : 

Leading Causes of Death Where do you think heart disease falls? 1st place 2nd place 3rd place 4th place 5th place

Causes of Death : 

Causes of Death Heart disease: 652,091 Cancer: 559,312 Stroke: 143,579 Chronic lower respiratory diseases: 130,933 Accidents: 117,809 Diabetes: 75,119 Alzheimer's disease: 71,599 Influenza/Pneumonia: 63,001 Kidney Disease: 43,901 www.cdc.gov – Center for Disease Control

Causes of Death : 

Causes of Death Heart disease: 652,091 Cancer: 559,312 Stroke: 143,579 Chronic lower respiratory diseases: 130,933 Accidents: 117,809 Diabetes: 75,119 Alzheimer's disease: 71,599 Influenza/Pneumonia: 63,001 Kidney Disease: 43,901 www.cdc.gov – Center for Disease Control

Can Anyone Tell Me the Difference Between a Heart Attack and Stroke? : 

Can Anyone Tell Me the Difference Between a Heart Attack and Stroke?

Stroke Versus Heart Attack : 

Stroke Versus Heart Attack Stroke – Blocked blood flow to the brain Heart Attack – Blocked blood flow to the heart Risk Factors are the same for both!

What causes Heart Disease/Stroke? : 

What causes Heart Disease/Stroke? Arteries - blood vessels that carry blood away from the heart to the rest of the body

Plaque Starts to Build Up : 

Plaque Starts to Build Up

Plaque Can Grow and Harden and Obstruct the Artery : 

Plaque Can Grow and Harden and Obstruct the Artery

Slide 12: 

Ischemic Stroke

Heart Attack : 

Heart Attack

What Increases Risk? : 

What Increases Risk? You Can’t Help Age Men > 45 Women > 55 Sex Race Family History You Can Help!!! Smoking Alcohol Poor Diet Overweight/Obesity Diabetes Physical Inactivity High Cholesterol High Blood Pressure

What percentage of heart disease do you think is preventable? : 

What percentage of heart disease do you think is preventable?

80% of all Heart Disease : 

80% of all Heart Disease Preventable

Glass Half Full or Half Empty : 

Glass Half Full or Half Empty

Facts : 

Facts Three out of every ten people in the world die as a result of heart disease. 12 million people in the world die each year! Heart disease kills 6 times as many women as breast cancer.

Randy Pausch : 

Randy Pausch “We can't change the cards we're dealt, just how we play the hand.”

How can you play the cards? : 

How can you play the cards?

7 Steps to a Healthier You! : 

7 Steps to a Healthier You! 1.) Know Your Numbers Cholesterol (LDL = Lousy , HDL = Healthy) Triglyceride Blood Pressure Glucose 2.) Maintain a Healthy Weight 3.) Be Physically Active 4.) Manage Stress 5.) Don’t Smoke 6.) Don’t drink excess alcohol 7.) Eat Heart Healthy

7 Steps to a Healthier You! : 

7 Steps to a Healthier You! 1.) Know Your Numbers Cholesterol (LDL, HDL) Triglyceride Blood Pressure Glucose 2.) Maintain a Healthy Weight 3.) Be Physically Active 4.) Manage Stress 5.) Don’t Smoke 6.) Don’t drink excess alcohol 7.) Eat Heart Healthy Tear in Artery Wall

Step 1: Know Your Numbers : 

Step 1: Know Your Numbers Do you know? Your Total Cholesterol – Under 200 HDL – 60 or higher (less than 40 mg/dL increases risk) LDL – Under 100 mg/dL Your Triglycerides – Under 150 Your Blood Pressure – Less than 120/80 Fasting Blood Glucose – Less than 100 mg/dL Knowledge is power so learn and live!

Step 2: Maintain a Healthy Weight : 

Step 2: Maintain a Healthy Weight If overweight, taking action to lose weight improves your overall health and lowers: Blood pressure Cholesterol level Triglyceride level Blood Sugar levels Risk for developing Type 2 Diabetes

Step 2: Maintain a Healthy Weight : 

Step 2: Maintain a Healthy Weight Body Mass Index (BMI)

Step 2: Healthy Weight Continued : 

Step 2: Healthy Weight Continued Go here to find your BMI today! http://www.nhlbisupport.com/bmi/ http://www.cdc.gov/healthyweight/assessing/bmi/index.html Has Child and Teen BMI Calculator in addition to Adult BMI Calculator

Slide 29: 

The Benefits of Weight Loss

Significant Health Benefits (5-10%) : 

Significant Health Benefits (5-10%) Arthritis/Knee Pain For every 1 pound lost 4 pounds of pressure is relieved from the knees. For every 10% decrease in relative weight: Systolic BP 6.5 mmHg Plasma Cholesterol 12 mg/dl Fasting Glucose 2 mg/dl Just 3 mmHg BP decreases for stroke alone

Step 3: Be Physically Active (AHA) : 

Step 3: Be Physically Active (AHA) Health benefits to heart/lung/circulation Moderate-to-vigorous-intensity aerobic activity 30 min. most days of the week at 50–85% max HR 220 – Age for Males 226 – Age for Females You can accumulate! Three 10 minute or Two 15 minute sessions

Step 3: Be Physically Active Cont. : 

Step 3: Be Physically Active Cont. Being physically active can reduce the following: Blood Pressure  Cigarette Smoking  Diabetes   Extra body weight in the overweight/obese Triglyceride Level  Can Increase HDL and so much more! The 1996 Surgeon General's Report on Physical Activity Active people have a lower risk for stroke.

Slide 33: 

The FITT Formula: F = frequency (days per week) I = intensity (how hard - easy, moderate, vigorous) or percent of max heart rate. T = time T = type Step 3: Be Physically Active Cont.

Step 4: Manage Stress : 

Step 4: Manage Stress Step 4: Manage Stress

Step 4: Manage Stress : 

Step 4: Manage Stress If left unmanaged, stress can cause emotional, psychological, physical problems (heart disease, blood pressure, chest pain, irregular heart beats). Stress may also cause you to overeat, exercise less, and be more likely to smoke. You can think yourself into clinical depression!

Common Warning Signs of Stress : 

Common Warning Signs of Stress

Step 4: Tips to Reduce Stress : 

Step 4: Tips to Reduce Stress First identify the stressor. Avoid hassles and minor irritations if possible. When you experience a change in your life, try to continue doing the things that you enjoyed before the change occurred. Learn how to manage your time effectively. Do one thing at a time. Learn to take a break. Ask for help if you need it.

Step 5: Don’t Smoke : 

Step 5: Don’t Smoke If you do smoke, stop. 1-800-QUIT NOW NCI, NIH

Step 6: Don’t Drink Excess Alcohol : 

Step 6: Don’t Drink Excess Alcohol But I heard alcohol is good for heart health? Doctors do not recommend it! Moderate drinking is defined as: No more than 1 drink for women per day No more than 2 drinks for men per day On the other hand, drinking more than three drinks a day has a direct toxic effect on the heart. One drink is equal to: 12 ounces of beer/wine cooler 5 ounces of wine 1.5 ounces of 80-proof liquor

Step 7: Eat Heart Healthy : 

Step 7: Eat Heart Healthy Who Benefits from eating Heart Healthy?

Step 7: Eat Heart Healthy : 

The Entire Family! Step 7: Eat Heart Healthy

Step 7: Eat Heart Healthy : 

Step 7: Eat Heart Healthy Learn to read food labels Knowledge is power! What should I look for?

Why Reduce Calories? : 

Why Reduce Calories? If overweight and want to lose weight Calories are the energy in food that contributes to weight loss/weight gain 3500 calories in 1 pound of fat

Ways to Reduce Calories : 

Ways to Reduce Calories Eat breakfast (regular meal times) Look for the lower fat alternative Drink enough fluids (water) Focus on fruits and vegetables Lean meats and skim dairy products Limit extra sugar Eat slow Practice portion control

Why Reduce Fats? : 

Why Reduce Fats? Eating more fat that your body needs raises your blood cholesterol levels This increases your risk for heart disease.

Types of Fat : 

Types of Fat Cholesterol Saturated Fat Trans Fat Unsaturated Fat Monounsaturated Fat Polyunsaturated Fat Triglyceride

To Reduce your Blood Cholesterol : 

To Reduce your Blood Cholesterol Pay attention to these limits

Trans Fat Versus Saturated Fat : 

Trans Fat Versus Saturated Fat Saturated fat increases your LDL. Trans fat increase your LDL and decreases your HDL. Trans fat formed when liquid oils are made into solid fats (process called hydrogenation). Trans fats are in packaged cookies, crackers, other baked goods, commercially prepared fried foods, chips, doughnuts, some margarines & most shortenings.

What’s the Difference Really? : 

What’s the Difference Really?

Help Your Health, Save Your Life : 

Help Your Health, Save Your Life

Fat on the Food Label : 

Fat on the Food Label Fat Free: Less than a ½ gram of fat per serving. Low Fat: 3 grams of fat or less per serving Reduced Fat: 25% less per serving

Ways to Reduce Fat : 

Ways to Reduce Fat Choose low fat and skim dairy products Eat lean meat (trim fat and remove skin) Bake, roast, braise, broil, grill, or poach food. Avoid Fried foods Watch for hidden fats in salad dressing, gravy, processed foods. Read labels to avoid hydrogenated oils = trans fat Limit oils to 1-2 teaspoons at a meal or less! Look for Healthy Fats!

Ways to Look for Healthy Fats : 

Ways to Look for Healthy Fats Oils with a higher percentage of monounsaturated fat Canola Oil and Olive Oil Omega 3 Fatty Acids have been shown to: decrease risk of arrhythmias decrease triglyceride levels decrease growth rate of atherosclerotic plaque lower blood pressure (slightly)

Where do I Find Omega 3 Fatty Acids? : 

Where do I Find Omega 3 Fatty Acids?

Ways to Look for Healthier Fats : 

Ways to Look for Healthier Fats The American Heart Association recommends eating fish at least twice a week. 1 serving is 5 ounces (3 ounces in a deck of cards)

Triglycerides : 

Triglycerides Limit/Avoid Alcohol Beer, wine, or hard liquor Limit Sugar Candy & regular soda 40 grams (10 teaspoons) of extras/day Eat Fewer Carbohydrates Breads, cereals, rice, pasta, fruit juice, etc.

Why Reduce Sodium? : 

Why Reduce Sodium? For a healthy Blood Pressure! Extra sodium increases calcium losses.

Ways to Decrease Sodium : 

Ways to Decrease Sodium Don’t add salt Use more fresh fruits, vegetables, and meats Season food with herbs rather than salt based seasonings Try out the lower sodium products Watch out for condiments Canned foods (rinse with water in strainer)

Sodium on the Food Label : 

Sodium on the Food Label Sodium Free Less than 5 mg of sodium per serving Very Low Sodium: 35 mg or less per serving Low Sodium: 140 mg or less per serving Reduced Sodium: 25% less than original

Why Increase Fiber? : 

Why Increase Fiber? Lower blood cholesterol especially (LDL) Provide satiety Fiber is good for the digestive system health. Often associated with other beneficial compounds Decrease risk for heart attack (Harvard study-men with 29 g fiber, 40% decrease) Sources: legumes, fruits and vegetables, oats, whole grain breads, some cereal, whole wheat pasta, barley, brown rice, seeds, nuts, popcorn.

Fiber on the Food Label : 

Fiber on the Food Label High Fiber: 5 grams or greater of fiber per serving Medium Fiber: 2 to 4 grams per serving Low Fiber: Less than 2 grams per serving

Step 7: Heart Healthy Eating : 

Step 7: Heart Healthy Eating

It is never too early to build a strong and healthy heart : 

It is never too early to build a strong and healthy heart

The Choice is Yours : 

The Choice is Yours

Questions : 

Questions E-mail:Shawna.Gornick@highmark.com