The ABCDESof Heart Healthy Living

# - LIVE HEART HEALTHY

A - #ASK? #ASSESS #ACT!

B - #BLOOD PRESSURE

C - #CHOLESTEROL

D - #DIABETES

E - #EAT HEALTHY, #EXERCISE & #WEIGHT CONTROL

S - # STOP SMOKING

#WOMEN AND HEART DISEASE

Authors:

Steven C. Moyo, M.D. Daniel Cruz, M.D. Arielle Medford Drew WhiteErika Rivera Rebecca DiBiaseHarita Shah Jose Flores Srona Sengupta Shannon Wongvibulsin Daren Simkin Somya Abubucker Erin Hayward Mark Iscoe Ian Yarett Anna O’Kelly

Contents

Dear Reader,This is book is a guide to heart healthy living. It is a starting point for those who want to be and stay heart healthy. • Learn more about heart healthy living • Use it to start a conversation with your doctor or health care provider • Improve the health of your friends, family and community. Check out DocMoyo.com for more information and resources.

#LiveHeartHealthy,

DocMoyo

Why the Hashtags?Getting others involved motivates you and inspires them. Heart Healthy living has the power to change your life and the health of those around you. So ask your family and friends to help you make the lifestyle changes and reach your heart healthy goals. Share with your friends, family and fans how you #LiveHeartHealthy.

#LiveHeartHealthy by DocMoyo

Heart disease is the number one killer of men and women in the United States and a heart healthy lifestyle is key to stopping heart disease.

#Exercise 30 minutes a day / 5 days a week. Find out more great tips about exercising around the house, in your community, at work and everyday.

#EatHealthy #ShopHealthyUse our heart healthy grocery list and learn how to read food labels and keep your food choices healthy and cheap.

#CookHealthy How you make your food is as important as what you eat. Baking, roasting, steaming and grilling your food are healthy cooking options.

#EatHealthy Fruits and vegetables are a great way to get healthy calories, energy and nutrients your body needs. Learn more about the heart healthy mediterranean way of eating that can help your heart and help you lose weight.

#StopSmoking Quit Smoking! It is the number one thing you can do to help your heart. We know it isn’t easy so let us help you find your motivation to quit, avoid the barriers that make it hard and sup-port your success in quitting. Call: 1-800-QUIT-NOW or visit SMOKEFREE.GOV

#WeightControl, #CountCalories & #CutCalories to lose weight. With a regular exercise plan that focuses on cardio as well as weights you can lose and keep weight off. Focus on forming #HealthyHabits that will help you life heart healthy and ‘change you’ forever.

Choose one thing, whether it is to #Exercise, #EatHealthy, #Stop Smoking or #Weight Control get started today. Together we can prevent heart disease.

Check out our Heart Healthy Grocery List at DocMoyo.com/Groceries

#Exercise, #EatHealthy, #StopSmoking & #WeightControl. These four things can decrease your risk of heart attack.

#ASK? yourself “Do I live a healthy lifestyle?” If you #Eat Healthy, #Exercise, #Weight Control and #Stop Smoking then you are already on your way to living a longer and healthier life.

Know your Score: Go online and enter your numbers to get your 10 year Heart Disease Risk Estimate: http://tools.cardiosource.org/ASCVD-Risk-Estimator/

Talk with your doctor to find out more about what this means.

9 ways to prevent heart disease

Avoid Stress Excercise Eat Healthy Stop Smoking Lose Weight

Lower Cholesterol

Control Blood Pressure

Drink Less Alcohol

Lower Blood Sugar

#Ask #Assess #Act! by: Srona Sengupta

#ACT! today

BLOOD PRESSURE

80-120

60-90

CHOLESTEROL DIABETESLDL < 100

HDL > 50Total Chol < 200

LDL - Low Density Lipoprotein HDL- High Density Lipoprotein CHOL- CholesterolA1C - Glycosolated Hemoglobin (Measures the amount of sugar on blood cells)

Know Your Numbers: Goals for Blood Pressure, Cholesterol and Blood Sugar.

#ASSESS your risk for heart disease by knowing your numbers and what they mean.

A1C < 5.7

Blood Sugar < 100

Ask the right questions Assess your healthy and aAct today to #LiveHeartHealthy

#DashDiet is a great way to eat and it helps control Blood Pressure. See our #Eat Healthy section for more!

#WeightControl. Losing weight can help lower your blood pressure.

About 70 Million people have high blood pressure

are the leading causes of death in the U.S.

#BloodPressure by: Srona Sengupta

Check your #Blood Pressure. High Blood pressure can increase the risk of heart disease and stroke. Protect your heart, adopt a low risk heart healthy lifestyle.

#KnowYourNumbers: 1 out of 3 U.S. adults have high blood pressure, and often, this “silent killer”, has no warning signs or symptoms. Check your blood pressure at your local pharmacy, grocery store, health fair or doctor’s office.

#StressLess: finding healthy ways to decrease and manage stress is important. Some things you can try are meditation, Check out DocMoyo.com/ iHeartYoga for Yoga Videos. walking, volunteering in your community, talking with friends and even writing.

Lifestyle changes can help prevent & control high blood pressure. Control High Blood Pressure:

Heart Disease and Stroke

NORMAL

“Systolic blood pressure” is measured when the heart squeezes

“Diastolic blood pressure” is measured when the heart is relaxing between beats

80-120

117

60-80

78

AT RISK HIGH BP

BLOOD PRESSURE GOALS: “Aim for the Green”

Blood pressure is reported as two numbers

120-13980-89

>140>90

What exactly is cholesterol? Cholesterol is a type of fat that’s found in the foods we eat, we need it for our bodies to work, but if we eat too much, it can cause fat to build up in our arteries and increase our risk of heart attack and stroke.

Cholesterol is in everything I like to eat! What am I supposed to do?Find low cholesterol options, lean meats like turkey or fish are delicious and make a #Heart Healthy substitute for a beef burger. Eat smaller portions! Small frequent meals will help keep hunger away and get your body burning calories all day.

These foods all have fiber and healthy fats that help lower cholesterol, and they all taste fantastic – have you tried a nice almond recently? Crunchy and delicious.

There are lots of cholesterol-healthy foods you can try.

Check out recipes and learn more about the heart healthy Mediterranean Diet at:HopkinsMedicine.org

Ingredients : 6 ounces salmon fillet, skin removed. 1/2 to 1 teaspoon lemon pepper seasoning (without salt). 1 teaspoon olive oilServe with: 1 cup cooked, chopped spinach with 1 tablespoon low-fat sour cream. 1/2 cup cooked instant brown rice, with 1/2 teaspoon butter

DirectionsSprinkle lemon pepper seasoning on both sides of salmon, pressing in lightly. In a small frying pan, heat olive oil until almost hot. Put fish in pan. Cook on medium-high heat about four minutes per side. Fish should be browned on the outside and moist inside.

This complete dinner contains approximately 442 calories, 38 g protein, 18 g fat, 33 g carbohydrates, 7 g fiber, and 262 mg sodium.

# Cholesterol by Daren Simkin

Mediterranean Diet

Lemon Pepper Salmon Recipe

You know, I think I can do this. You’re making sense.And you’re sounding motivated! Don’t wait another moment: start lowering your cholesterol today. Just eat healthy, exercise regularly, and lose a few pounds if you can. Remember: this is your life, so respect it, protect it, and have fun!

BREAKFAST SNACK

Oatmeal or Cherrios

Fresh fruit or salt-free nuts

LUNCH DINNER

Fresh Salad with Chicken and vinaigrette

Fresh fish and a scoop of low-salt beans

High cholesterol is a leading cause of heart disease. #Eat Healthy, #Exercise and #Lose Weight to help #Lower Cholesterol.

The higher your blood sugar, the greater your risk of heart problems.

You can prevent the problems of diabetes, like eye, foot, nerve and kidney problems, all while keeping your heart healthy. Here are some steps you can take:

#CheckYourSugar Take your blood sugar often, record the findings, and share them with your healthcare provider so that you will know if your diet and medications are working for you.

#EatHealthyA healthy diet full of fruits, vegetables, fiber, and whole grains can help control your blood sugar. Check out Diabetes.org for great food choices #Exercise It’s like medication for diabetics. It can help your body use insulin better, help you lose weight and lower blood sugar.

What are sugary drinks? These include soda, juice, and sweet tea. Try to drink diet drinks, unsweetened tea, and water.

#WeightControlLosing a small amount of weight, even 5%, can help you manage your diabetes better and reduce your risks of heart disease.

#WeightControlDiabetes is a disease that comes from having too much sugar in your blood. Our bodies produce a hormone called insulin, this helps control the amount of sugar in the blood. In the most common type of diabetes, the body either doesn’t make enough insulin, or doesn’t react to the insulin it does make. Lifestyle changes can manage and treat Diabetes. If you need medications, use them with lifestyle changes to get the most.

#Diabetes by Erin Hayward

People with diabetes are twice as likely to develop heart disease. Like blood pressure and cholesterol, the damage that diabetes does to the heart is often silent, until it is too late.

#ShopHealthyMake A Heart Healthy Grocery ListStocking up on healthy foods so they’ll be around when you get hungry is a great way to keep to your heart healthy diet.

Stick to the ScriptAvoid shopping while hungry. Avoid the Aisles at the grocery store they are filled with pro-cessed foods that may be bad for your heart. Healthy, delicious and inexpensive foods can be found at your local farmer’s market. and neighborhood corner stores.

Food Labels Food labels can be confusing. Here are some quick tips:

Look for foods with Low: Calories. Sodium. Fat and CholesterolHigh: Protein. Fibre. Vitamins.

#CookHealthyHow we cook is as important as what we cook. Baking, grilling or roasting are delicious ways to prepare your food. Avoiding frying food in lard or butter helps cut out extra fat and cholesterol and you can try using olive oil as a heart healthy substitute instead.

#EatHealthyby Mark Iscoe

Try the

#DashDietMORE fruit, veggies and whole grainsTRY : Low fat Dairy Lean meat, fish and poultry.LESS: salt, alcohol and caffeine

• Peep the portion (light blue)• Count the Calories (light green)• Seek The Sodium (light red)• Find The Fat (light purple)• Cut the Cholesterol (yellow)

HOW TO READ FOOD LABELS

#ShopHealthy, #CookHealthy and #EatHealthy to prevent heart disease, control diabetes, lower blood pressure, and lose weight.

Beat hunger with these great tips

#EatHealthyEat at home“The Mediterranean Diet” is a heart healthy way to eat. Focusing on fruits, vegetables, whole grains, like oatmeal or wheat bread, fish, skinless poultry, and low-fat dairy prod-ucts.

Avoid canned foods that are stored in syrup. Trade out the white bread, rice and pasta for whole grain options. And cut down on unhealthy foods like candy, red meat, sugary drinks, butter, and fried foods.

Eating round town. As good as home cooking can be, it doesn’t always fit into your schedule. If you’re trying to figure out what to get at a restaurant, follow these tips:

Chain restaurants have pamphlets with nutrition information. If you can’t find one, ask an employee—they’ll help you out. Try to limit saturated fat, sodium, and total calories.Go for a salad! If you want meat, look for fish or chicken. It’s also best to choose a low-fat dressing and have it served on the side.Drink water instead of sugary soda or juice.Eat slowly and remember that you can always take home leftovers.

If your doctor told you that you have high blood pressure (also called “hypertension”), you should try to lower your blood pressure by eating less salt.

Most of the salt we eat comes from packaged foods, lunch meats, sauces, and soups.

On packages, salt is called “sodium.”

Check nutrition labels and try to limit yourself to 2,400 mg of sodium each day.

• Healthy fats: - Fish - Avocado

• Start with water• Eat slowly• Fiber

#Salt

Count your steps: Pedometers measure how many steps you take each day, and you can buy them for $10-$15 at pharmacies and similar stores.

Try to take 10,000 steps a day!

How often do I need to do this?Your goal should be 30 minutes a day, 5 days a week. But even a little exercise can go a long way so no matter how much you exercise, sitting less and moving more can help protect your heart. Your heart will thank you for your hard work—plus you’ll look better, feel better, and have more energy!

Speak with your doctor to make sure your exer-cise plan is safe and realistic. Then, don’t give up. Although it may be hard at first, and it will get easier. Start slow and work your way up.

#Exercise by Ian Yarrett

Fitting exercise into your daily life #Walk2Work: Or wherever else you may go. #TakeTheStairs: at home, in the mall or at work.#SitLess: Standing more while at work or home can improve your health.

How will exercise help my heart?Exercise can lower your blood pressure and cholesterol, help you lose weight, and improve your blood sugar.

What kind of exercise should I do?A mix of cardio/aerobic training, like jogging, and resistance/weight training is the best way to exercise for heart health. Exercise can be simple: quick walking for 20-30 minutes a day. In fact, you don’t even have to leave your house: climbing the stairs repeatedly can be a good workout. Make exercise an everyday part of your life; walk whenever you can and take the stairs rather than the elevators when possible. Ask a friend to join you. You can work as a team!

30 minutes a day, 5 days a week to help prevent heart attacks and stroke, improve your energy, sleep, and decreases the risk of other diseases like cancer and diabetes.

#EatLessCalories Your body needs calories for energy, but eat too many calories and they get stored as fat, leading to weight gain. #CountCalories by reading food labels and #CutCalories by choosing low calorie meal options and eating smaller portions.

#ExerciseWhen you exercise, you burn calories. Eating less and exercising more means, at the end of the day, you have fewer calories to store. And if you use more calories than you eat, your body will burn fat for energy which leads to weight loss.

#WeightLoss 3 steps to lose weight

#HealthyHabitsMaking heart healthy choices a daily part of your life will help you lose weight and keep it off. Choosing a plan that’s right for you is key. If possible, consider joining a weight-loss program or a support group.

Why is it so important that I lose weight?Being overweight puts you at risk for many dis-eases: high blood pressure, strokes, arthritis, and cancer. But even if you have been over-weight for a long time, there is hope! Shedding some pounds—even just 5% of your current weight—can make a huge difference, and will greatly benefit your heart.

#EatLessCalories, #Exercise and build #HealthyHabits.

Remember, one step at a time. Losing a lot of weight is great, but losing a little and successfully keeping it off is also an achievement.

FAMILY: Poisons in tobacco can actual-ly higher in secondhand smoke,

so when you smoke, people around you inhale more chem-icals than you do. This can put them at risk of heart disease,

lung disease and cancer.

Know your Barriers to Success:Figure out what drives you to smoke and what keeps you from quitting.

#StopSmoking by Somya Abubucker

Quit for a Cause! Find your motivation to quit smoking. Whether it is for your health, family or finances, the most important reason is the one that works for you!

G R E A T R E A S O N S T O Q U I T S M O K I N G :

Most people who try to quit don’t succeed the first time, but keep quitting! There are things you can do to increase your chances of success.

HEALTH: smoking can cause heart

attacks, strokes, lung disease and cancers. Just half a day after not smoking, carbon di-

oxide levels in your body return to normal!

SAVE MONEY: Visit smokefree.gov/sav-

ings-future to calculate how much you can save by not

smoking.

Be A Quitter!

ACTIONS

Talking with your Doctor

Smoking cessation Clinic

Intervention Programs

INCREASES SUCCESS RATE BY

3%

10%

30%

Fight the urge! Distract yourself when the urge hits. Chew gum. Listen to your favorite song. Go for a walk.

Stressed? Make a plan to avoid stressors when you can.

Fear of gaining weight? Build fun exercise routines into your day and #EatHealthy.

Peer pressure? Avoid people who push you to smoke.

There is an army of companies, ads and peo-ple that got you to start smoking. Build a team to help you stop.

Get help! Your family and friends can help you quit by not smoking in front of you. They can also support you with positive encouragement and reinforcement.

• Smoking is the leading cause of preventable death worldwide. • Half of smokers die of a tobacco-related disease.• Smokers lose an average of 10 years of life.• 70% of American smokers want to quit smoking, • 52% have tried to quit in the past year. We are ready!

TeamYou!Talk to your doctor! Healthcare providers are great resources and can provide information about medications that can double your chances of quitting. They can also connect you to counseling and behavioral support.

Call 1-800-QUIT NOW to get advice, resources and even medications. Websites such as QuitNet.com allow you to speak with other smokers trying to quit.

LungsLower risk of the common cold, the flu, pneumonia, and cancer.

A Better You!

BrainDecrease risk of strokes.

Mouth & TeethLower risk of mouth cancer and gum disease.

HeartSmokers are 4 times more likely to die of heart disease. Quitting lowers this risk.

StomachReduce risk of acid reflux and ulcers.

Skin Less wrinkles. Better complexion and skin tone.

BonesLower chances of bone breaks from osteoporosis.

Risks To Heart Health Smoking: women die earlier from a heart attack caused by smoking than men.

Diabetes: is a bigger risk factor for woman than men in developing heart disease.

Inactivity: women in general tend to be less active than men. Increasing risk for heart disease

Menopause: There is an increase in the number of heart attacks in women after menopause. Decreases in level of estrogen and other unknown factors may be the cause.

Check to see if there is a

WISEWOMAN program near you.

This offers screening and lifestyle programs for low-income, underinsured and uninsured women.

Follow the advice and tips in this book to #LiveHeartHealthy. Learn more about how to protect your heart and improve your health here and

online at DocMoyo.com

#Women+HeartDiseaseby Anna O’Kelly

Women are more likely to have less access to health care, less screening, diagnosis, treatment and poorer outcomes from heart disease. It is up to health care providers and the public to bridge this gap in health care for women. This is why we encourage you to take control of your heart health with The ABCDEs of Heart Healthy Living and to educate yourself on your risks.

Heart attacks can present differently in women than men. In both, the first symptom of a heart attack is often chest pain – sometimes, and more often in women, there is no chest pain and unusual feelings of nausea, shortness of breath, sweating, or unexplained pain in the arm, neck or jaw may occur. Other symptoms may include abdominal pain, back pain and chest tightness. If you are having any of these symptoms - #Ask your healthcare provider to think about your heart and #Assess your risk of heart disease.

For American women, heart disease is the number one cause of death. It kills 1 in 4 American women at a rate of 300 000 a year, that is nearly one death each minute.