CONTROLLING YOUR RISK FACTORS

1
CONTROLLING YOUR RISK FACTORS

• Taking the Steps to a
• Healthy Heart

2
The Uncontrollable Risk Factors

• Increasing Age
• Male Gender
• Family History

3
What Are Your Controllable Risk Factors For Heart
Disease?

• Smoking
• Abnormal Cholesterol
• High Blood Pressure
• Diabetes
• Sedentary Lifestyle (Inactivity)
• Unhealthy Body Weight
• Unmanaged Stress

4
Tobacco Use

• Smoking is the 1 preventable cause of premature
  death in US
• Risk of CAD is 2-4 times higher than nonsmokers
• Types of tobacco
• Secondhand smoke
• Take Action! Call 1-800-Quit-Now

5
Quit for Good

• S - Set a quit date
• T - Tell people
• A - Anticipate challenges
• R - Remove tobacco
• T - Talk to your doctor

6
CHOLESTEROL

• Heredity and lifestyle
• Fatty deposits collect in arteries
• Reduced blood flow
• Increased risk of heart attack, stroke, aortic
  aneurysm, PAD.

7
What are ideal cholesterol (lipid) values?

• LDL Cholesterol bad lt 70 mg/dL
• HDL Cholesterol good
• 40 mg/ dL or higher for men
• 50 mg/dL or higher for women
• Triglycerides lt 150 mg/dL

8
How can you control your cholesterol?

• Follow a heart healthy eating plan
• Eat more fiber
• Take your medications as prescribed
• Exercise regularly
• Maintain an ideal body weight
• Control blood sugars

9
OBESITY

• 127 Million adults are overweight, 60 M obese, 9
  M severely obese 1.
• Obesity accounts for 280,000-350,000 deaths per
  year
• 2nd leading cause for preventable deaths in U.S.
• Waist Measurement and the Body Mass Index are the
  recommended ways to estimate body fat.
• Body Mass Index (BMI) gt 25 kg/m2
• Waist Circumference gt 40 (102 cm) in men
  
• Waist Circumference gt 35 (89 cm) in women

Booth, F.W., et al., J Appl. Physiol.
88774-787,2000.
10
Body Mass Index (BMI)

• BMI 18 to 24.9 is Normal
• BMI 25.0-29.9 is Overweight
• BMI gt30 is Obese
• BMI gt40 is Extremely Obese
• To CalculateMultiply your weight by 703, divide
  by your height in inches, then divide again by
  your height in inches
• Body Mass Calculator-americanheart.org/bodymass.

11
How Can You Help to Control Your Weight?

• Follow a heart healthy diet low in saturated fat
• Watch portion sizes
• Do not skip meals
• Make sure you are getting enough fiber
• Drink plenty of water
• Exercise daily
• Set realistic goals weight loss should be
  gradual (1-2 pounds per week)

12
EFFECTS OF OBESITY ON HEART DISEASE RISK

• Raises blood cholesterol and triglyceride levels
• Lowers HDL good cholesterol
• Raises blood pressure levels
• Increases your risk of developing diabetes

13
HYPERTENSIONSilent Killer

Blood pressure 120/80 mm Hg on at least 2
separate occasions OR on antihypertensive
medication. When left uncontrolled, it can
damage blood vessels leading to problems such as
heart and vascular disease, stroke and peripheral
arterial disease.
14
What can you do to lower your blood pressure?

• Eat healthier Limit the amount of fat and salt
  in your diet
• Lose weight if you need to
• Begin a regular exercise program
• Learn to manage stress
• If you smoke, QUIT
• Drink alcohol in moderation

15
Diabetes

• 20.8 million people have Diabetes, 6.2 million
  people are undiagnosed.1.
• Diabetes is equivalent to having the diagnosis of
  Heart Disease.
• Insulin resistance is a characteristic of Type 2
  Diabetes. Diabetes cause many metabolic
  abnormalities causing vascular changes leading to
  heart disease.
• Diagnostic Criteria -
• Fasting blood sugars gt126 mg/dL X 2 tests

16
Pre-Diabetes

• Also called impaired fasting glucose.
• A person with pre-diabetes will have a fasting
  blood sugar of 100-125 mg/dL.
• Increases a persons risk for developing Type 2
  Diabetes, heart disease and stroke.
• A 5-10 reduction in body weight will produce a
  58 reduction in developing Diabetes.

17
What can you do to lower blood sugars?

• Exercise daily
• Take your medications as directed
• Eat a diet rich in fiber and low in refined
  carbohydrates
• Weight loss

18
Physical Inactivity

• ¼ of all adults have completely sedentary
  lifestyles.
• More than 60 of all adults are not regularly
  physically active and 60 are overweight.
• The Surgeon Generals Report recommends we are
  to accumulate 30 minutes or more of physical
  activity on most days of the week.

19
Benefits of Exercise-

• Exercise is the only treatment that improves
  all risk factors for Heart Disease!!!!!

20
Numbers that Count for a Healthy Heart

• Ideal Blood Pressure lt120/80 mm Hg
• Fasting Blood Sugarslt100
• Body Mass Indexlt25
• Waist Circumference
• Women lt 35
• Men lt 40
• Physical Activity-30 minutes of moderate
  intensity all days of the week.
• Strength Training at least
• 2 days per week

• Cholesterol
• LDL cholesterollt70
• HDL cholesterol gt50 for women
• HDL cholesterol gt40 for men
• -Triglycerideslt150

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Other Contributing Factors.

• Stress/Anxiety/Depression-Will increase heart
  rate and blood pressure.
• Alcohol-Increases Triglyceride, body weight and
  blood pressure. Excessive alcohol can cause
  enlargement of the heart.
• Women NO more than 1 drink per day
• Men NO more than 2 drinks per day
• 1 drink 5 oz. wine, 1 oz. liquor or 12 oz. beer

22
FINAL THOUGHTS

• Our understanding of Heart Disease has expanded
  enormously over the past 30 years. We know that
  combining necessary medications with important
  lifestyle choices dramatically decreases future
  risk of a heart attack. You have the power to
  make these choices every day of your life and to
  teach the next generation the importance of
  heart-healthy living !!
• Dr. Pearson, Dean/St. Marys Preventive
  Cardiology