Living Better with “Life’s Simple Seven” Our Goal: To give you the tools to help you improve a few simple things, “Life’s Simple Seven”, that will help you to have a healthier life Background: The American Heart Association has a new health impact goal: to improve the cardiovascular health of all Americans by 20 percent. The AHA is trying to help people identify and adopt healthier lifestyle choices. They have identified seven health factors and lifestyle behaviors that support heart health. We call these “Life’s Simple Seven.” Improvements in these seven areas can greatly impact your quality of life and life span. Not only that, but they’ve developed a new online assessment-My Life Check—that outlines the seven goals for ideal health, shows you where you are on the path and where you need to improve, and offers simple action steps you can take to help live a long, productive, and healthy life. We’ll talk a little bit more about this assessment later, but first let’s take a look at what it means to be in ideal cardiovascular health. Life’s Simple 7TM

In a recent national survey… 39% of adults thought they were in ideal cardiovascular health 54% of these adults also reported that a doctor had told them they had a risk factor for heart disease and needed to make a lifestyle change to improve their cardiovascular health. Fewer than half of those surveyed knew their cholesterol, BMI, or glucose numbers. In a recent national survey, 39% of adults said they thought they were in ideal cardiovascular health. More than half of this 39% also reported that a doctor had told them they had a risk factor for heart disease and needed to make a lifestyle change to improve their cardiovascular health. Even though a doctor told them they needed to make a lifestyle change, 39% of the population still thought they were in ideal cardiovascular health. Also, fewer than half of those surveyed knew their cholesterol, BMI, or glucose numbers. This shows that there is obviously a disconnect between how healthy people think they are, and how healthy they actually are.

Less than 1% of Americans are in ideal cardiovascular health. In reality…. Less than 1% of Americans are in ideal cardiovascular health. Sadly, the reality is that less than 1% of Americans are in ideal cardiovascular health. That means that in this room, ONE of us, maybe less, is in ideal cardiovascular health. In fact, 1 in 3 Americans actually has one or more types of cardiovascular disease, and about every minute someone will die from a coronary event.

There is good news If you are in ideal cardiovascular health by the age of 50, you can expect to live another 40 years free of heart disease and stroke. Don’t Smoke Get Active Manage Blood Pressure Control Cholesterol Reduce Blood Sugar Eat Better Control your Weight Aim to be in ideal status in each category for ideal cardiovascular health! But the good news is that research has shown that if you are in ideal cardiovascular health by the age of 50, you can expect to live another 40 years free of heart disease and stroke. And by “ideal cardiovascular health,” we mean that you have no risk factors for heart disease. And this is where “Life’s Simple 7” comes in. If your health is considered ideal in each of these seven categories, you are in ideal cardiovascular health. The seven areas are each simple things that are easy to incorporate into your life. We’ll go through each one in detail and I’ll give you tips on how to achieve a healthy status in each area.

Don’t Smoke Smoking is the number one modifiable cause of death. Take Action! Science notes: Even if you’ve smoked for years, your body can start the repair process as soon as you stop harming it with more smoke. If you’re ready to start your plan for smoke-free health, it’s a good idea to talk with your healthcare provider. Medication can be helpful for some people during the kick-the-habit phase and research shows combining medical and behavioral therapies can increase success rates. But with or without a prescription, here’s a good plan to improve your chances for success. Motivation: First, Focus on the rewards. It’s a lot more satisfying to make life-changes when you focus on the positive rewards that motivate you. So today, make a list of all the benefits you’ll experience by tossing out those cigarettes. Think of the money you’ll save, the benefits to your health (and to the health of those around you), and the satisfaction of conquering your cravings. Write down any personal benefit you can think of and keep your positive list handy. Action: Second, plan your response to roadblocks. The hardest part is usually the first couple of weeks. Here’s what one gentleman determined to quit did to get past those roadblocks. He wore a rubber band around his wrist and whenever had the urge to smoke, he’d snap himself, check the clock, and go over his positive motivation list. He had made a deal with himself that he would wait 15 minutes from the rubber band snap to allow the craving to pass. If it wasn’t gone in 15 minutes, he would go for a walk or do something else to help get rid of his tension. Make a plan now for how will you distract yourself during those first few tough weeks. Start by planning out day one. Be creative. You can quit one day at a time. And remind yourself that the difficulty is TEMPORARY! The craving to smoke will not last forever and once you get past that challenging part, you’ll be well on your way to better health. Third, choose your reinforcement. Mark a big red X on your calendar for every day you conquer. It will be a visual reminder of what you’re accomplishing. For other ideas, check out some of the material on the My Life Check website. Talk with your healthcare provider Focus on the rewards Plan your response to roadblocks

Get Active People who exercise have better health than those who do not 2 ½ hrs of regular moderate vigorous activity weekly Take Action! Science notes: People who exercise have better health than those who do not. Fewer than two out of every ten Americans get the recommended 2 1/2 hrs or more of moderate physical activity each week, so you are not alone. Motivation: First, make your decision. Tell yourself, “ No excuses! Get moving.” Just like eating, sleeping, and brushing your teeth, physical activity is one of life’s basics; it must be done. Choose activities you can enjoy. A walking program has the best success rates because people stay with it. We invite you to explore our Start! program which offers you social support, too. If it gets your heart rate up for 30 minutes, it counts. Just do something. Break into two sessions of 15 minutes each if that works best for you. What is it that you really love to do? Maybe you’re a reader. Listen to audiobooks while you walk. Perhaps your idea of a great day is lunch with a friend? So meet for a walk. Or maybe you’re motivated by rewards. Pay yourself a dollar every day you get your exercise. Your pay-off will be much greater than your investment if you find some way to stick with it. Action: Engage in moderate activity, 30 minutes a day, at least five times a week. Just move in some way that increases your heart rate. Choose activities you enjoy Partner with someone

Manage Blood Pressure High blood pressure is the single most significant risk factor for heart disease! Take Action! Science Notes: High blood pressure, is the single most significant risk factor for heart disease. It's sometimes called "the silent killer" because it has no symptoms. One in three adults has high blood pressure, yet about 21% don’t even know they have it. Some of the causes of high blood pressure include: aging, family history, excess weight, excess alcohol, diet high in salt Motivation: If you’re ready to embrace a life free from heart disease and stroke, one of your best strategies is to keep your blood pressure numbers in the excellent range. Action: How? Know your numbers! Never judge your blood pressure by how you feel or your best guess. High blood pressure has no obvious symptoms until serious damage is well underway. No one can afford to ignore blood pressure. If you are over-weight, then losing weight will help you to control your blood pressure. Get daily physical activity. Limit sodium intake Eat plenty of fruits and vegetables, and nonfat dairy products Your doctor may have you take medications to lower your blood pressure Know your numbers Track your progress Learn healthy habits for eating well & staying active.

Control Cholesterol places you at major risk for heart Cholesterol is a soft, waxy substance that can build up in the walls of arteries Too much cholesterol in your blood places you at major risk for heart disease and stroke Aim: LDL – low & HDL – high Science notes: Everyone has cholesterol. Cholesterol is the waxy substance found in your bloodstream and cells. Cholesterol can slowly build up inside the walls of your arteries that feed your heart and brain. Cholesterol particles get lodged into your arterial walls and get stuck there. Cholesterol then form plaque--a thick, hard deposit that can narrow the arteries and make them less flexible. There are 2 types of cholesterol 1) LDL cholesterol – Low Density Lipoproteins – and 2) HDL cholesterol – High Density Lipoproteins The aim is to have Low LDL’s and High HDL’s Motivation: There are a few Simple Things you can do to lower your cholesterol levels Some cholesterol is important for good health, but too much cholesterol in your blood puts you at major risk for heart disease and stroke. Lots of fruits and vegetables Whole grain carbohydrates Fat-free and low-fat dairy products Fish with omega-3 fatty acids Action: How do you control cholesterol? First, follow your healthcare provider’s advice, they may advise medications also. Include making healthy food choices. Next, get active. You can never be “too busy” to exercise. Make physical activity a habit and you’ll realize the benefits almost immediately. Not only will it help your cholesterol, but you’ll lower your blood pressure, control your blood sugar by improving how your body uses insulin, reduce feelings of stress, control your weight and make you feel good about yourself. Take Action! Follow your healthcare provider’s advice Make healthy food choices Get active

Reduce Blood Sugar High blood sugar promotes the growth of plaque in your arteries Increases your risk for heart disease and diabetes Take Action! Science notes: If your blood sugar is high it encourages the growth of plaque in your arteries. Simple sugars, like sweets, donuts, and white bread are very quickly converted into glucose, which can cause your body to call for extra surges of a hormone, insulin, to help regulate the energy supply. Complex carbohydrates like whole-wheat breads and grains, and fruits and vegetables take longer to digest, helping to keep your energy supply steady. Sometimes when your body gets resistant to insulin or you simply stop making insulin altogether, can cause a condition known as diabetes. Diabetes is treatable but very dangerous, and can often lead to heart disease and stroke, if blood sugar levels are not monitored and kept normal. Motivation: There are a few Simple Things you can do to control your blood sugar Action: First, make good food choices. It’s a good idea to eat small portions and include foods like oats, granola, pears, oranges, peas, and beans, all of which are a great source of complex carbs. Drinking enough water can also help your lower your blood sugar. Second, commit to a physical activity routine. Physical activity breaks down carbs more quickly, which helps get them out of the bloodstream and lowers the sugars. For individuals with diabetes, exercise is often just as essential as medication because it is so effective at blood sugar regulation. Third, make sure you maintain a healthy weight. If you are overweight, even losing as few as ten pounds can go a long way toward helping your blood sugars stay control. Fourth, be sure to get a blood sugar level test after fasting at least every three years, because controlling glucose is an important part of stopping heart disease before it starts. led. Make good food choices Commit to regular physical activity Maintain a healthy weight

Eat Better A variety of heart-healthy nutrition keeps you living at your best health potential. Take Action! Say yes to: Lots of fruits and vegetables Whole grain carbohydrates Fat-free and low-fat dairy products Fish with omega-3 fatty acids Say no to: Foods and beverages with added sugar Products high in sodium Science notes: Your body is counting on you to choose a wide variety of foods that are high in nutrition and fiber and low in cholesterol and fat. Eating for good health means choosing lots of fruits and vegetables, whole-grain carbohydrates, and fat-free or low fat dairy products and training yourself to avoid foods and drinks with high sodium or added sugar. You should also regularly include fish rich in Omega-3’s because it’s great for your heart and your brain. Motivation: Eating the right foods will not only help you lose weight and live longer, but you’ll have more energy throughout the day as well. It can be tough to change eating habits, but it’s easier when you have a plan. Action: One of the best ways to start watching what you eat is to keep a food journal. For at least one week, write down every single bite that you put into your mouth during a day. Even if you think you eat well, you’ll probably be surprised about something in your diet that you didn’t realize you were eating too much of. Then replace the bad choices with good choices. If you have a tendency to snack on chips while you’re at home, buy carrots instead of chips at the grocery store so you aren’t tempted. If you overeat when grabbing lunch at a burger joint, make a point to pack a healthy lunch to take to work the night before.

Lose Weight A BMI of less than 25 is optimal for cardiovascular health. Take Action! For effective weight loss, start here: Know your BMI Know how many calories you need The weight-loss plan: Reduce calories in: plan your food choices and stick with your plan Increase calories out: engage in regular physical activity, 30-45 minutes per day Science notes: A good measurement of weight for most individuals is called Body Mass Index, or BMI. BMI is a height-to-weight comparison that helps you identify the healthy weight target for your height. Although it can be inaccurate for some people, such as athletes, it is a good measurement for the general population. If your BMI is higher than 25, you need to bring that number down. Weight loss is best achieved over time and with a commitment to better health. Losing weight means changing the balance of calories in to calories out. If we eat more calories than we need, we gain weight. If we eat fewer calories than we use, we lose weight. Motivation: If you’re overweight, don’t waste your energy feeling guilty or bad about it. Instead, do something positive. Know how many calories you need each day for your level of activity, and then find ways to stay within your limits. You might even keep a food journal at first to help you notice how much you are eating and whether you’re eating out of habit instead of real hunger. Action: Plan healthy meals and snacks to prevent you from stopping for fast food or snacking on junk. Go to the grocery store with a list and make sure you only buy healthy items. Remember the other side of weight loss – physical activity. We’re all different, so the amount of exercise we each need for weight loss will vary, but a good plan includes 30 to 45 minutes of moderate physical activity, like brisk walking, done nearly every day.

My Life Check So now that you know the risk factors for heart disease, and some tips on how to practice healthy habits in each area of cardiovascular health, what’s the next step? First, you should take the My Life Check assessment that I talked about earlier. It only take about 7 minutes to complete, and the link is on the handout I gave you, but I will also email you all the link so you can take it. The assessment will ask you some basic questions like age, gender, etc, and then it will ask you questions like “what’s your blood pressure?” and “how many minutes of physical activity are you getting a week?”

My Life Check And then it will do some fancy algorithm to calculate you heart score and it will look like this. Your heart score will be a number on a scale of 1 to 10, with 10 being ideal cardiovascular health, and it will also tell you which areas you are in ideal health and which areas need improvement. Then it will actually give you tips on what you should do next to improve your score in each area. You can take the test as many times as you want so it’s a really great tool to keep track of your heart health over a longer period of time. I really strongly encourage you all to go take this test. Even if you feel fine when you wake up every day, you could have some risk factors for heart disease and not even know it. This test will give you a clear picture of how healthy your heart really is so you can start taking action to make it healthier and live a longer, happier life.

Questions? www.heart.org/MyLifeCheck Life’s Simple 7TM Like I said, I’ll send you this link in an email but feel free to write it down. The website also has a lot more information about each area in Life’s Simple 7, so you can go there and find many more resources for whichever area you need to work on. Does anyone have any questions? Thank you so much for your time! Life’s Simple 7TM