Heart Health By Sandy Stapleton

Ways to stay heart healthy Eat a balanced diet Exercise Manage your weight Quit smoking Decrease stress

Eating a balanced diet Eat 4 ½ cups of fruits and vegetables a day Eat fish 2 times a week Eat 3 oz of fiber-rich whole grains a day Eat less than 1,500mg of sodium a day Limit sugar-sweetened drinks to 450 calories a day Eat no more than 2 servings of processed meat a week Eat 4 servings of nuts, legumes, and seeds a week Tips to eating better: Track your eating (write down everything you eat in a journal) Substitute one unhealthy item for a healthy snack each day Drink plenty of water instead of soda, coffee, or sugary drinks

Exercise Exercise 5 times a week for 30 minutes or more at a moderate pace (example: brisk walking) Kids need at least 60 minutes a day of activity Check with your physician before starting an exercise program Benefits Decrease cholesterol, blood sugars, and blood pressure Better mood Less stress More energy Feel better about self

Tips to increase your activity Park farther away from entrances Start by taking short 10 minute brisk walks after meals Schedule time in your week for exercise Ride your bike or walk to work Exercise with a buddy

Smoking RISKS STATISTICS Cancer – most commonly bladder, throat and mouth, kidneys, cervix and pancreas Causes COPD (chronic obstructive pulmonary disease) – makes it difficult to breath Raises blood pressure Increases blood clotting Increases risk for stroke, peripheral artery disease (PAD), and atherosclerosis (build up of fat in arteries) STATISTICS On average, smokers die 13-14 years earlier than non smoker (American Heart Association, 2013). Most who smoke started when they were teens or preteens 90% of lung cancer in men is linked to smoking, and 80% in women

Benefits of quitting smoking Save money No more burn holes in clothes, furniture, or vehicle Increases your mood and positive outlook on life Helps give you a sense of accomplishment BETTER HEALTH

Benefits after quitting According to the American Heart Association & the U.S. Surgeon General (2013): 20 minutes after you quit smoking your blood pressure & heart rate return to normal 2 weeks to 3 months your circulation and lung function improve 1-9 months shortness of breath lessens, ability to cough productively returns to help clear your lungs and decrease your risk of infection 1 year later your risk for heart disease is cut in half 5-15 years your risk for a stroke is the same as a nonsmoker 10 years smoke free your lung cancer rate is half of a non smoker and the risk for other cancers decrease

Stress Some stress is good, but too much can be harmful Stress causes aches, pains, tiredness, anxiety, anger, depression, forgetfulness, and irritation

Stress management Talk with family and friends Physical activity Learn to accept the things you cannot change (ex. hereditary, sex, race, age) Laugh Get enough sleep – 6-8 hours Plan ahead and organize

Above all else remember…

References Physical Activity. (2013). American Heart Association. Retrieved at http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical- Activity_UCM_001080_SubHomePage.jsp Quit Smoking. (2013). American Heart Associtation. Retrieved at http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/Quit- Smoking_UCM_001085_SubHomePage.jsp Stress Management. (2013). American Heart Associtation. Retrieved at http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Stress- Management_UCM_001082_SubHomePage.jsp