HealthyEating
Eating
Healthy
Risk Factors
Exercise
Heart Basics
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WHAT IS YOUR BLOOD PRESSURE GOAL ;
AND STATE 2 WAYS YOU CAN LOWER
YOUR BLOOD PRESSURE
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BP Goal:
• Your BP goal is less than or equal to 120/80
• When High Blood Pressure is left uncontrolled it can damage the
blood vessels increasing your risk of Heart disease, other vascular
disease such as Peripheral Arterial Disease, and stroke.
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Methods to help control your Blood Pressure:
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Taking your medications as prescribed
Eating a heart healthy Mediterranean style diet
Watch your sodium (salt) intake
Exercise regularly
Do Not Smoke
Manage your Stress
Alcohol consumption in moderation
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LIST 4 CONTROLLABLE RISK
FACTORS FOR HEART DISEASE
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Controllable Risk Factors for Heart Disease:
• High cholesterol
• Smoking
• High Blood Pressure
• Diabetes/Pre-diabetes
• Inactivity or Sedentary Lifestyle
• Over weight
• Unmanaged Stress
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WHAT IS CHOLESTEROL ; AND STATE
2 WAYS YOU CAN CONTROL YOUR
CHOLESTEROL
Answer
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Cholesterol:
• Cholesterol is a waxy fat-like substance found naturally in the
body. Most of the cholesterol in our bodies is produced in the
liver, though some of it comes from the foods we eat. The body
needs some cholesterol, as it is important to the body's cell
membranes, for the production of certain hormones, and helps
act as insulation for your nerves.
• However too much bad cholesterol (LDL) and high Triglycerides
increase your risk of Heart Disease.
Ways to Control your Cholesterol:
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Take your cholesterol lowering medication (statin) as directed.
Follow a heart healthy diet
Exercise !!
Maintain a healthy body weight
Control blood sugars
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IS LDL CHOLESTEROL GOOD OR BAD
AND WHAT IS YOUR LDL GOAL?
Hard Arteries?
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LDL cholesterol is BAD Cholesterol
Your LDL goal is to be less than 70 if you have
Coronary artery disease
Your LDL goal should be less than 100 if you do
not have Coronary artery disease.
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NAME 2 THINGS YOU CAN DO TO
AVOID TYPE 2 DIABETES OR BETTER
CONTROL YOUR BLOOD SUGAR
LEVELS.
Answer
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Controlling Blood Sugar Levels:
• Exercise! Exercise!
• Eat a heart healthy diet (rich in fiber and limit refined
carbohydrates!!!)
• Control your weight
• If you are diabetic take your medications as directed
and monitor your blood sugars as directed.
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WHAT ARE SATURATED FATS; NAME
2 SOURCES
Answer
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Saturated fats:
• Solid at room temperature
• Sources = animal meats, dairy products,
tropical oils, butter
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WHAT ARE THE BENEFITS OF
ADDING FIBER AND WHOLE GRAINS
TO YOUR DIET?
Answer
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Benefits of Fiber:
• Helps decrease our bad cholesterol.
• Adds bulk to our diet increasing satiety and thus aiding in
weight loss.
• Helps to even out your blood sugar and thus aids in
decreasing risk of type II diabetes.
• Helps your bowels function properly.
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STATE 3 WAYS YOU CAN ADD MORE
FIBER TO YOUR DIET
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Choose fresh fruits and vegetables rather than juice
Eat the skins on your fruits and vegetables
Choose whole grains when eating breads and cereals
Choose brown rice, wild rice, kamut, quinoa, and other
whole grains rather than refined white rice.
• Choose whole wheat, brown rice or other whole grain
pastas rather than regular processed pastas.
• Remember anything made with white flour is processed.
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WHICH TYPE OF FAT SHOULD YOU
CONSUME THE MOST OF
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The Answer is Monounsaturated Fats:
• This fat is found mostly in vegetable oils such as
canola, olive, grapeseed, or peanut oils.
• Nuts and avocados are a good source of
Monounsaturated fats as well.
• Studies show an association between
monounsaturated fat intake and decrease in LDL
(bad cholesterol)
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WHAT ARE TRANS FATS AND HOW
CAN YOU BEST IDENTIFY THEM ON A
FOOD LABEL
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Trans Fats:
• Trans Fats are a synthetic by - product of the process of
hydrogenation (changing a liquid into a solid)
• These fats were created in part to increase the shelf life of a food
• You may find these fats in stick margarines, crackers, baked goods,
snack foods, fried foods, salad dressings, and many other
processed foods.
Finding them on a label:
• Look for the words “hydrogenated or partially hydrogenated” in the
listing of ingredients.
• Just because the labels says zero trans fats doesn’t mean it is
completely free of them. Legally they can boast 0 trans fats if there
is < .5 gms per serving.
• These fats have been shown to lower your good cholesterol (HDL)
and increase your bad cholesterol (LDL).
• Your goal is to consume 0% of your calories from this fat!!!
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WHAT IS AEROBIC EXERCISE & HOW
MUCH SHOULD YOU ACCUMULATE IN
A WEEK
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• Aerobic exercise is any activity that uses your large muscle
groups and that can be performed rhythmically, and
continuously.
• Conditions the heart and lungs by increasing the oxygen
available to the body, and helps the heart use oxygen more
efficiently.
• Raises your heart rate over a sustained period of time.
• Some examples of aerobic exercise are walking, biking, jogging,
cross country skiing, and swimming.
The American Heart Association suggest at least 150 minutes per
week of moderate exercise. More accurately, a minimum of 30
minutes a day, five times a week is an easy goal to remember.
However, you will also experience benefits even if you divide your time
into two or three segments of 10 -15 minutes per day.
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WHAT SHOULD THE FIRST PHASE OF
YOUR EXERCISE CONSIST OF AND
HOW LONG SHOULD YOU DO THIS
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• The first phase of your exercise routine should consist of
the WARM UP.
• Your warm up should last at least 5 minutes.
• This phase is low intensity activity (that you would rate
very light on the RPE scale).
• The benefits of warming up are:
• It will reduce the stress on your heart and muscles.
• Slowly increases your breathing, heart rate, and body
temperature.
• It decreases the risk of developing an irregular heart
rhythm, chest pain, and muscle injuries.
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WHAT IS THE PERCEIVED EXERTION
SCALE AND WHAT IS YOUR
PERCEIVED EXERTION GOAL
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The Perceived Exertion Scale (RPE Scale):
• Means rating of perceived exertion or your perception of
effort while exercising. A subjective method of how hard
your body is working.
• It combines a subjective measure of physical stress,
effort, and fatigue.
• Your goal for Perceived exertion during your endurance
phase of exercise (after your warm up) is to work up to a
12-15 (somewhat hard).
• You should be adjusting your intensity to meet this goal.
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NAME 2 BENEFITS OF STRENGTH
TRAINING AND GET A BONUS 10
POINTS IF YOU CAN NAME THREE
Answer
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Benefits of Strength Training:
• Improves muscle mass, the more muscle you have
the more efficient your metabolism.
• Increases your resting metabolism as well.
• Helps to maintain bone density.
• Reduces risk of injury by helping protect your joints.
• Improves your stamina, energy and mood.
• Improves balance.
• Helps to improve blood sugar control.
• Helps you maintain functional activities as you age.
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STATE 2 BENEFITS OF A COOL DOWN
AND HOW LONG SHOULD YOU TAKE
TO COOL DOWN
Answer
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Benefits of Cooling Down:
• Allows your body to gradually recover from exercise.
• Returns your heart rate and blood pressure to resting levels
more gradually.
• Decreases the potential for post exercise dizziness
associated with low blood pressure.
• Reduces the risk you will have irregular heart rhythms.
• Promotes the removal of lactic acid from the body, thereby
helping to reduce muscle soreness.
• You should slowly decrease your intensity during this phase
which should last a minimum of 5 minutes.
• The cool down includes range of motion and stretching, to
help in your overall flexibility.
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WHAT IS THE #1 PREVENTABLE
CAUSE OF PREMATURE DEATH IN
THE UNITED STATES
Answer
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Tobacco use is the single most
preventable cause of disease,
disability, and death in the United
States. Each year, an estimated
443,000 people die prematurely from
smoking .
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STATE 2 NEGATIVE EFFECTS OF
STRESS ON OUR BODY
Answer
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Negative effects of stress on your body:
• Exposes our bodies to unhealthy levels of stress hormones
like cortisol and adrenalin.
• These stress hormones increase our heart rate and blood
pressure.
• They increase the amounts of circulating fats and cholesterol
in the body likewise the storage of fat.
• They increase blood sugar levels, thus your risk of type II
diabetes.
• Increases water retention.
• Depresses your immune system,& slows wound healing.
• Increases your chances of having problems with depression
and anxiety.
Just to name a few!!!!
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WHAT ARE THE SYMPTOMS OF A
HEART ATTACK AND WHEN SHOULD
YOU SEEK MEDICAL HELP
Answer
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• Symptoms of a heart attack can be very different for everyone:
• (Angina)--chest pressure, squeezing, sharp, or burning.
• Jaw/neck pain or pain between the shoulder blades.
• Pain down either arm as radiating pain or on its own.
• Associated shortness of breath.
• Heart burn and or nausea and vomiting.
• Unusual fatigue, lightheaded or feeling weak.
• Cold clammy sweat.
• When is it appropriate to seek medical attention :
• Your pain is not relieved with rest, or lasts more than 10 minutes.
• Pain that responds to nitroglycerine is more likely to be angina.
• If you are having symptoms of a heart attack each minute counts
in saving heart muscle.
• Don’t worry about it being a false alarm.
DO NOT DRIVE YOURSELF TO THE EMERGENCY
ROOM
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STATE 3 WAYS YOU CAN HELP TO
CONTROL YOUR BLOOD PRESSURE
Answer
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• Eat healthier-- a diet low in refined carbohydrates
and rich in fiber.
• Be conscientious about your salt intake.
• Lose weight if you need to.
• Exercise !!!!!
• Manage your stress.
• If you smoke QUIT!!!!
• Alcohol intake can increase your blood pressure.
• Take your medications as prescribed.
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WHAT ARE 3 THINGS YOU CAN DO TO
OVERCOME STRESS &/OR
DECREASE THE EFFECTS OF STRESS
IN YOUR LIFE
Answer
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• Exercise—it purges your body of excess adrenalin and
releases feel good hormones.
• Increase your coping resources :
• Take time for yourself—hobbies.
• Learn to say NO and or ask for help.
• Practice meditation, guided imagery, &/or listen to
relaxation music.
• Get involved socially.
• Learn or practice Tai Chi, yoga, or other more
meditative forms of exercise.
• Don’t be afraid to seek medical help if needed.
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