your heart
DESCRIPTION
Preventive measures for healthy heartTRANSCRIPT
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Jump Start Your Heart…Selecting Your
Food and Fitness Strategies
Presented by: Stacey K. Kendrick, MS
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Nearly 1 million Americans die each year from heart disease
The major risk factors include “lack ofexercise” and “high blood
cholesterol”
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How Can I Lower My Risk?
Stop smoking
Control high blood pressure
Control blood cholesterol
Be physically active
Maintain a healthy weight
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The Heart…Is a muscle
Pumps blood to cells throughout the body
Removes waste
Needs nutrient rich oxygenated blood
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What is Atherosclerosis?
Underlying cause of heart disease
Clogging by fatty, cholesterol deposits called plaque
Narrows the channels of the arteries
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Know Your Fat Limits
Saturated fatsTrans fatsMono-unsaturated fatsPoly-unsaturated fats
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Good FatsIncreasing consumption of certain healthful fats can play a role in disease prevention.
Lower LDL
Still high in calories, eat in moderation as a substitute for saturated fats (fat is fat is fat…)
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Focus On Saturated Fat…Not Cholesterol
With few exceptions, levels of saturated fat and cholesterol
usually occur in the same foods.
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Omega-3 Fatty Acids
Fatty fish such as salmon, albacore tuna, trout and sardinesPlant sources include flaxseed, walnuts and canola oil
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Choose Low Fat andFat-Free
Dairy Productslower in fat, saturated fat, cholesterol and calories
Great for cooking, rarely changes taste
Yogurt, milk, cheese, sour cream, cottage cheese, ice cream,
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Read Those Labels“free”
“very low” and “low”
“reduced” or “less”
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Avoid labels that say:Avoid labels that say:
• Coconut• Palm
• Palm kernel• Hydrogenated oil
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The Serving Size Hoax
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Use Less Fat In Cooking
• Bake, broil, boil or steam foods instead of frying
• Remove visible fat• Use cooking sprays• Cook with chicken
broth and cooking wine for flavor
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Silent Substitutions
1 egg and I egg white
2 whole eggs
Skim milkWhole milk or 2% milk
Low fat yogurtSour cream
Olive oilsolid shortening
Use Instead:Recipe Call For:
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Dining Out• Ask questions about preparation• Choose baked, broiled, roasted or fish items• Choose items without butter or high fat sauces• Ask for sauces, dressings and toppings on the
side
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Eat 5 A DayMake fruits and veggies the focus of the meal
Alter recipes to make vegetarian
Sneak ‘em in!
It’s easier than you think!
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Eat For LifeLimit saturated fat to 10% of total calories or lessAim for healthy fatsChoose fat free and low-fat productsLearn to cook with less fatMake healthy choices when dining away from homeEat 5 a day
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The American Heart Association has now added
“lack of exercise” to the list of major factors for heart
disease.
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“Whether it’s walking to work, walking a little extra after you park the car or doing planned exercise, everything counts.”
Dr. Michael PrattCenter For Disease Control
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Increase Daily Activity …Walk briskly to or from workTake a walk at lunch timeUse the stairsPlay actively with your kids or dogPark far away from the mall or grocery store
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Up The Aerobic Output
Medical clearanceWarming up and cooling down
Frequency and durationIntensity
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Calculating Your Target Heart Rate
1. 220-age= MHR (maximum heart rate)2. MHR x 0.6=_____ (this is the low end of
your THR)3. MHR x 0.8=_____ (this is the high end
of your THR)
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Example
1. 220-38=182 2. MHR x 0.6=1093. MHR x 0.8=146
My Target Heart Rate is between 109 and 146 beats per
minute.
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It’s an individual thing…• Walking • Running• Swimming• Biking• Weights• Aerobics• Tennis
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A study done by Harvard’s Brigham and Women’s Hospital found that women cut their risk
of heart disease by 30-40% whether they exercised
vigorously in sports like jogging, swimming and aerobics or
walked briskly for 30 minutes each day.
Source: Newsweek Magazine, January 20, 2003
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Making It StickFind what you enjoyWork out with a friendKeep a log of your progressSet realistic goalsHave periodic cholesterol, body fat and fitness testing
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Make ExerciseA Priority In Your Life
Schedule time for exercise just like you do with other things in your day.
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Strategies…
Food
Fitness
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Sources Used…1. www.americanheart.org
2. Eater’s Choice, A Food Lover’s Guide to Lowering Cholesterol, by Dr. Ron Goor and Nancy Goor.
3. The Physician and Sports Medicine, Heart Health for a Lifetime: Sound Exercise Choices, Barry A. Franklin, PhD and James Wappes. November 1997
4. Newsweek, The Perfect Diet, January, 20, 2003, p.62-63.