Women and Heart Disease Lecture April 17 Tampa

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Slide 1: 

Your and You April 17, 2010 Tampa, Florida

Heart Disease Is The Greatest Cause of Death For Women : 

Heart Disease Is The Greatest Cause of Death For Women The rate of death from cardiovascular disease is greater than all cancers combined Source: Center for Disease Control

What Percent of Women’s Deaths Are From Heart Disease? : 

What Percent of Women’s Deaths Are From Heart Disease? About 39%

What Percent of Women’s Deaths Are From Breast Cancer? : 

What Percent of Women’s Deaths Are From Breast Cancer? About 4%

What Percent of Women Are Aware that Heart Disease is #1 Killer? : 

What Percent of Women Are Aware that Heart Disease is #1 Killer? About 13%

Did You Know? : 

Did You Know? The risk of coronary heart disease for women is about the same as for men 8 years younger Despite this age advantage, coronary heart disease accounts for about an equal number of deaths in American men and women each year

Did You Know? : 

Did You Know? In the Framingham study, 2/3 of sudden deaths in women were from heart disease with no previous symptoms The figure for men who died of heart disease with no previous symptoms was only half This stresses the importance of prevention

Did You Know? : 

Did You Know? Women don’t do as well with heart disease treatments as men because they are older when it is discovered Their hearts and arteries are smaller, which makes surgery more difficult If the same amount of muscle is destroyed during a heart attack, a woman is more likely to be debilitated than a man

Symptoms of Heart Disease : 

Symptoms of Heart Disease Typical for men: Elephant on my chest Indigestion Typical for women: Pain in the neck or jaw Back pain Flu-like symptoms Breathlessness

What Are The Risk Factors for Heart Disease in Women? : 

What Are The Risk Factors for Heart Disease in Women? Dyslipidemia Insulin resistance and type 2 diabetes Hypertension Cigarette smoking Obesity Sedentary lifestyle Increased homocysteine These are due to poor dietary habits

How Do I Lower My Risk? : 

How Do I Lower My Risk? Improve your dietary habits Don’t smoke Lose weight if overweight Exercise, especially aerobically

How Do I Improve My Dietary Habits? : 

How Do I Improve My Dietary Habits? It’s easy to learn – we will show you what to LIMIT and what to INCREASE in your diet

Limit your consumption of: : 

Limit your consumption of: Saturated fat Hydrogenated fat (trans fat) Cholesterol Salt (sodium) Refined carbohydrates and sugar

Saturated Fat : 

Saturated Fat

Hydrogenated Fat (trans fat) : 

Hydrogenated Fat (trans fat)

Dietary Cholesterol : 

Dietary Cholesterol

Sodium : 

Sodium Major sources of sodium in the U.S.: 10% from foods naturally consumed 10-25% from the salt shaker 65-75% from processed foods & meals eaten away from home

Sodium : 

Sodium Compare sodium to calories Keep mg sodium lower than calories This helps you keep sodium below 2400 mg on a 2000 calorie diet

Refined Carbohydrates : 

Refined Carbohydrates

Increase Your Consumption of Foods That Contain: : 

Increase Your Consumption of Foods That Contain: Soluble fiber Vegetable proteins Plant sterols and stanols Omega 3 fatty acids

Grains : 

Grains Barley & oatmeal are the grains highest cholesterol lowering soluble fiber

Grains : 

Grains Corn is one of the best sources of cholesterol-lowering plant sterols

Grains : 

Grains Whole wheat & brown rice contain some soluble fiber plus plant sterols and stanols

Fruits : 

Fruits Citrus, apples and pears are the highest in cholesterol-lowering soluble fiber

Fruits : 

Fruits All fresh fruits contain pectin, a cholesterol-lowering soluble fiber

Vegetables : 

Vegetables Best sources of soluble fiber: Root vegetables Tomatoes Peppers Onions, leeks, etc.

Vegetable Protein : 

Vegetable Protein Beans are the best of all cholesterol-lowering foods, they are high in soluble fiber, plant sterols and plant protein

Vegetable Protein : 

Vegetable Protein Substituting soy protein for animal protein has been shown to decrease total cholesterol and LDL

Eat Fish A Few Times Per Week : 

Eat Fish A Few Times Per Week Cold water fatty fish is high in Omega 3’s Omega 3’s: reduce risk of cardiac arrhythmia; reduce clotting; and decrease triglycerides 7 oz per week was found to be effective

OR Use 1-2 Tablespoons Ground Flaxseed Daily : 

OR Use 1-2 Tablespoons Ground Flaxseed Daily More omega 3 fatty acids than a serving of salmon 2 grams of fiber per TBSP. Sprinkle on cereal or salad Mix in soup Use in your smoothies Use in muffins

Margarine, Fats and Oils : 

Margarine, Fats and Oils Medicinal margarines will help lower your cholesterol when they are part of a heart-healthy diet

Butter vs. Margarine : 

Butter vs. Margarine Butter Saturated fat Contains cholesterol 12 grams fat per tablespoon Margarine May contain trans fat, BUT trans-free brands are available Does not contain cholesterol 12 grams fat per tablespoon BUT available in lowfat version with 6 grams or less per tablespoon

Kick The Habit! : 

Kick The Habit! If you smoke, you should quit Risk declines within months of cessation and reaches normal within 3-5 years

6 Tips for Weight Loss : 

6 Tips for Weight Loss Lose weight slowly: ½ to 2 pounds a week Don’t eat when you are not hungry Don’t starve yourself then stuff yourself - eat 5-6 small meals a day including breakfast Increase intake of fruits, vegetables, whole grains and beans Decrease intake of sugar, refined carbohydrates and refined fats/oils Exercise and increase physical activity

Aerobic Exercise : 

Aerobic Exercise Exercise that involves or improves oxygen consumption by the body Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end

Benefits of Aerobic Exercise : 

Benefits of Aerobic Exercise Decrease triglycerides Control weight Increase HDL Control blood sugar and reduce insulin resistance Relieve stress and anxiety

Benefits of Aerobic Exercise : 

Benefits of Aerobic Exercise Increases amount of blood your heart pumps each time it beats Decreases heart rate and resting pulse Increases the amount of work performed before getting chest pains if you have angina Protects against rapid heart rate

Benefits of Resistance Exercise : 

Benefits of Resistance Exercise It is very helpful for weight management, insulin resistance, and diabetes A few studies show it lowers LDL American College of Sports Medicine recommends 2 days per week for all people Women need it for osteoporosis prevention

Tips for Exercise : 

Tips for Exercise See your physician if you have been sedentary a long time Start slowly and be consistent Walking or jogging 3 to 5 miles per day is optimal Shoot for 1 hour of total exercise per day on most days of the week

www.iwhna.org : 

www.iwhna.org Funding for this activity was made possible in part by the HHS, Office on Women's Health, NIH. The views expressed in written materials or publications and by speakers and moderators at HHS-sponsored conferences, do not necessarily reflect the official policies of the Department of Health and Human Services; nor does the mention of trade names, commercial practices, or organizations imply endorsement by the U.S. Government."

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