Living A Heart-Healthy Lifestyle

Gina Chapman, Corporate Director American Heart Association

Our Mission: American Heart Association is a national volunteer agency dedicated to building healthier lives, free of cardiovascular diseases and stroke. 2020 Health Impact Goal:

By 2020, to improve the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular diseases and stroke by 20%.

Our Top Priority: Heart disease is our nation’s #1 killer, causing 40.6% of all deaths – more than the next four leading causes of death combined. Stroke is our nation’s #4 killer and the leading cause of serious, long-term disability.

Nearly 59,000 New Yorkers die from cardiovascular diseases and stroke each

year while nearly 4 million New Yorkers have been hospitalized from cardiovascular disease. (http://www.health.state.ny.us/diseases/cardiovascular/heart_disease/index.htm)

In order to achieve our 2020 impact goal, we must improve the number of

people who understand the link between their overall health and their risk of heart disease and stroke.

The Health of Americans is at a tipping point. Some experts predict, today’s children are not expected to live as long as their parents - the first time ever for an entire generation’s life expectancy to drop. Currently, less than 1% of the population, and almost NO CHILDREN in the United States ages 5-19, have ideal health as it relates to the Healthy Diet Score. Yet, in an AHA survey, 39% of the population rated themselves as being in ideal CV health.

Cardiovascular Health Defined “Life’s Simple 7”

1.Get Active 2.Eat Better 3.Know your BMI 4.Don’t Smoke 5.Know your Cholesterol Numbers

and Control them 6.Manage Your Blood Pressure 7.Reduce Your Blood Sugar

Cardiovascular Health Defined “Life’s Simple 7”

1.Get Active

All healthy adults ages 18-65 should be getting

at least 150 minutes of moderate-intensity or

75 minutes of vigorous-intensity aerobic

physical activity per week or a combination

of both.

Adopting better dietary habits and choosing a varied combination of

foods is your first step.

Consuming the right amounts of the proper foods may be the single most important thing you can do to

lower your risk.

2. Eat Better

Make simple changes when choosing foods

Choose: • fresh, frozen and canned vegetables and fruits in light sauce/syrup,

sugar-free, or low-sodium varieties • whole-grain products, beans, fruits and vegetables to increase fiber • liquid vegetable oils in place of solid fats • Lean cuts of meat • Grill, bake or broil fish, meat and poultry • Choose whole fruits and vegetables in place of juices

Avoid • Limit beverages and foods high in added sugars • Cut back on pastries and high-calorie bakery products • Remove skin from poultry before eating

Limit portion sizes

Portion Noun: the amount of a single food item served in a single eating occasion,

such as a meal or a snack. **Many people confuse portion size with serving size, which is a

standardized unit of measuring foods—for example, a cup or ounce.

1 portion = 2 servings

Many portions served in restaurants and at home are more than one serving.

Watch your portion sizes

1 cup of vegetables or fruit

3 oz portion of meat, fish or poultry

1 single serving bagel

1 baked potato

1 oz of cheese

Recipe calls for: Substitution: 1 whole egg 2 egg whites Sour cream Low fat plain yogurt or low fat sour cream

Milk Skim or 1% Heavy cream (not for whipping) 2 tablespoons flour whisked into 2 cups non fat milk

Cheese Low-fat cheese (non-fat cheese does not melt well if use in cooking or baking)

Healthy Substitutes: When it comes to “family meals” everyone wants to indulge in his or her favorite comfort food. Usually this comes in the form of a side dish such as macaroni and cheese or scalloped potatoes. While these foods may provide comfort, they also provide a lot of calories and fat. Even though it’s ok to indulge every once and a while, there are easy ways to make your favorite dish more healthy.

1 Whole Egg = 2 Egg Whites Sour Cream = Low Fat Sour Cream = Low Fat Plain Yogurt

Heavy Cream = 2 Tablespoons flour whisked into 2 cups non-fat milk Cheese = Low Fat Cheese

Excess Weight: • Strains your heart • Raises blood pressure

and cholesterol • Can lead to diabetes About 40 million women are overweight and 31 million are obese, which greatly increases their risk for heart disease.

3. Know your BMI

• Within 1 to 2 years of quitting, your risk of coronary

heart disease is substantially reduced. • Your sense of smell and taste come back. • A smoker’s cough will go away. • You breathe much easier. • It is easier to be physically active. • You are free of “needing” cigarettes.

4. Don’t Smoke

Total Cholesterol Level

Desirable = Less than 200

Borderline High = 200 to 239

High = 240 and above

5. Know Your Cholesterol

Normal Blood Pressure = Below 120/80 Pre-Hypertension = 120-139/80-89 Hypertension = 140/90 or higher

6. Manage Your Blood Pressure

• Stroke, TIA • Blindness • Heart attack, angina • Kidney disease • High blood pressure • Erectile dysfunction • Loss of legs or feet • Nerve disease

7. Manage Your Blood Sugar

People with diabetes are two to four times more likely to develop cardiovascular disease.

• Heart disease is still the # 1 killer of women age 20 and over,

causing 1 in 3 deaths each day. • Heart disease is not just a man's disease. One in three women has

some form of cardiovascular disease.

• Cardiovascular disease kills about 421,000 women per year, almost one per minute.

• More women die of cardiovascular disease than the next four causes of death combined, including cancer.

Facts About Heart Disease in Women

Know the Warning Signs For Heart Attack

MEN: • Chest discomfort

• Discomfort in upper body • Shortness of breath

• Cold sweat WOMEN:

• All of the above AND • Nausea, vomiting • Lightheadedness

• Neck, jaw, shoulder or back pain

Know the Warning Signs

For A Stroke

F = facial numbness , weakness or drooping

A = arm, can’t lift or hold up

S = speech difficulty or slurring of words

T = time to call 9 1 1

.

Am I at risk? If you have any of these risk factors,

you are at risk for heart disease or stroke.

Talk to your Doctor!

Controllable Risk Factors • High Cholesterol • High Blood Pressure • Physical Inactivity • Obesity and Overweight • Type 2 Diabetes • Smoking

Uncontrollable Risk Factors • Increasing Age • Heredity (family history) • Race (members of some races,

particularly African-Americans, are at higher risks)

Mark Your Calendar for a Year of

Heart Healthy Activity!

25 Anniversary Southern Tier Heart Walk Saturday, May 3rd

Binghamton University, Events Center 8m: Registration & Heart Healthy Activities

10am: 1 - 3 Mile Campus Walk - Rain or Shine

National Wear Red Day: Friday, February 7th National Walking Day: Wednesday, April 2nd

Run for Your Heart, Coal House 5K: Sunday, April 27th

Thank You

Questions???