Having a Healthy Heart

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Having a Healthy Heart
Introduction Risk Factors Dietary
Recommendations Summary
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Overview

• Americas 1 killer
• 960,000 or 42 deaths annually
• Many deaths are preventable

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Overview

• 75 blocked angina
• Heart attack blood blocked heart
• Stroke blood blocked brain

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Risk Factors

• Lack of Exercise
• Cigarette Smoking
• Inability to Handle Stress
• Age
• Race
• Menopause
• Birth Control Pills

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Risk Factors

• High Blood Cholesterol
• Overweight
• High Blood Pressure
• Excessive Alcohol

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Blood Cholesterol

• HDL ?Cholesterol ? Blood ?Liver
• Good ?
• LDL ? Cholesterol ? Arteries
• Bad ?

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Blood Cholesterol
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Overweight

• Benefits of 5 - 10 weight loss
• Lowers cholesterol
• Lowers LDL-cholesterol
• Raises HDL-cholesterol

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High Blood Pressure

• Normal 120/80
• 120 - Systolic ? pumps body
• 80 - Diastolic ? at rest
• High 140/90

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Excessive Alcohol

• ? risk of high blood pressure
• ? level of triglycerides
• ? caloric intake

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Recommendations

• 1. Diet
• - Choose low-fat food products
• - Consume lean meat skinless poultry
• - Choose low-fat or skim dairy products
• - Increase intake of grain products
• - Increase intake of fruits vegetables

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Recommendations

• 1. Diet
• - Decrease intake of fats oils
• - Increase intake of seafood
• - Check labels for fat
• - Change cooking methods
• - Add flavor with herbs spices

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Recommendations

• 2. Diet saturated fat
• - Choose liquid vegetable oils
• - Choose soft tub or liquid margarine
• - Check the food label

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Recommendations

• 3. Diet substitute unsaturated fat for
  saturated fat
• PUFA corn, soybean, safflower,
  sunflower oil
• MUFA olive, peanut, and canola oil

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Recommendations

• 4. Diet
• - No more 4 egg yolks/week
• - Watch intake organ meats
• - Consume leaner meats/poultry/dairy
• - Check the food label

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Recommendations

• 5. Diet high in fiber
• - Switch to whole grains
• - Have a whole grain cereal
• - Choose fruit instead of juice
• - Increase intake of legumes

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Recommendations

• 6. Diet moderate in salt
• - Use other seasonings
• - Check the Nutrition Facts label
• - Prepare foods without salt
• - Stop using salt at the table
• - Purchase foods with less salt

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Recommendations

• 7. Diet moderate in alcohol
• 2 drinks / day men
• 1 drink / day women
• 12 oz beer or 5 oz wine or 1.5 oz liquor

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Recommendations

• 8. Maintain a healthy weight
• - Less 30 from fat
• - High in fiber
• - Alcohol in moderation

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Summary

• Sub unsaturated fat for saturated fat
• High in fiber
• Moderate in salt
• Moderate in alcohol
• Maintain a healthy weight

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Thank you!
See you next month
Next months topic The Skinny on Weight Loss
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