Are you Heart Smart?

Objectives Understand goals for blood pressure and blood cholesterol. State heart healthy foods you can incorporate into your diet. State the importance of a heart healthy lifestyle in relationship to chronic disease.

Goal…. Blood Vessel Health Blood Sugar Blood Pressure Blood Cholesterol

Whats the connection? Imagine your heart pumping syrup (blood with high amounts of sugar in it) to your whole body through very small vessels (small because of cholesterol build-up and constriction from high blood pressure). –Tough on the heart –Tough on the blood vessels –Both become damaged

Blood Pressure Goal Less Than 130/80 mm/hg

Smoking Decreases oxygen to the heart. Increasing blood pressure and heart rate. Increases blood clotting. Damages cells that line arteries and other blood vessels. 1 pack /day = 2x risk for heart attack What will it take for you to quit?

Which is the healthy lung?

Strategies to Improve Your Heart Health Strategies to Improve Your Heart Health l Get 5 fruits or vegetables a day! l Get at least 2 servings of Calcium rich foods per day! l Read food labels. l Easy on the salt and pre packaged foods. l Choose, canned, frozen dinners, and processed foods less often. l Less eating out. l Stay Active!

What do your lab results say? Total Cholesterol <200 HDL >50 LDL <100 Triglycerides <150

Sources of Cholesterol and Fat Cholesterol(Limit) –Meat –Cheese –Egg yolk –Whole milk –2% milk –Ice cream –Butter –Organ Meats Saturated Fat (Limit) –Meat, cheese, egg yolk, butter, whole and 2% milk, ice cream, butter –Cream Cheese –Sour Cream –Palm Oil –Coconut Oil –Cocoa Butter –Hydrogenated Veg. Oil –Poultry with skin

Fat Content of Favorite Foods Ajadklfjjjjjjjjjjjjjjjjjjjjjjjjjjjj

Unsaturated Fats Polyunsaturated (OK) –Safflower Oil –Sunflower Oil –Corn Oil –Soybean Oil –Sesame Oil –Walnuts –Sesame Seeds Monounsaturated (GOOD) –Olive Oil –Canola Oil –Peanut Oil –Olives –Avocados –Almonds –Peanuts –Cashews –Pecans

Recommendations for Fat FAT IN FOODS: –<30% of calories from fat = 40-65g per day of fat <7% of calories from saturated fat –Eating less fat may promote weight loss and reduce risk for heart disease –Aim for 3 grams of total fat per 100 calories for your staple foods

Serving Size? 3 grams of Total Fat per 100 calories

Bottomline Exercise is a must for a healthy heart. –Start slowly Lots of fruits, vegetables, fish and whole grains. Other heart healthy foods like olive oil, dark chocolate, and nuts should be included in your diet. Everything in moderation.

Questions?

Get more information from: november-diabetes-month.cfm

Presentation by: Angela Manderfeld, MS, RD, CDE, LD Diabetes Nutrition Consultant Alaska Native Tribal Health Consortium Phone (907) Fax (907) Mailing Address: Alaska Native Medical Center (DIA) 4315 Diplomacy Dr. Anchorage, AK 99508