Transcript Know Your Numbers

Know Your Numbers
Agenda
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Understanding blood pressure and risk factors
Understanding cholesterol and risk factors
Dietary approaches to lower blood pressure and
cholesterol
Lifestyle behaviors that support lowering blood
pressure and blood cholesterol levels
What is Blood Pressure?
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The force of the blood pushing against the walls of
the blood vessels.
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Each time your heart beats, about 60–70 times a
minute at rest, it pumps blood into the arteries.
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Similar to the pressure of water running through a
garden hose.
How it is Measured
Blood pressure consists of two measurements:
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Systolic Pressure
The pressure in your arteries during your heartbeat. The first
number in a blood pressure reading is the systolic pressure. If
the reading is 120/80, then the systolic pressure is 120.
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Diastolic pressure
The pressure in your arteries when your heart is relaxing
between beats. The second number in a blood pressure
reading is the diastolic pressure. If the reading is 120/80, then
the diastolic pressure is 80.
Know Your Numbers!
Blood Pressure Readings
Categories for Blood Pressure Levels in Adults (in mmHg, millimeters of mercury)
Category
Normal
(√’d every 2 years)
Prehypertension
High Blood Pressure
Systolic (top number)
Diastolic (bottom number)
Less than 120
Less than 80
120–139
80–89
(√’d more frequently – work closely
with your doctor)
Stage 1
140–159
90–99
Stage 2
160 or higher
100 or higher
These ranges are high. If you have consistently high readings, you should obtain
medical treatment to reduce your blood pressure.
Blood Pressure Facts
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Nearly 1 in 3 American adults has high blood
pressure
Usually lasts a lifetime
Can be treated and controlled
Called the “Silent Killer”
Leads to trouble with heart, brain, kidneys or
eyes
Fixed or Uncontrollable Risk Factors
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Heredity
Race
Gender
Age
Controllable Risk Factors
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Overweight or obese
Inactive lifestyle
Excess alcohol
Excess sodium
Tobacco use
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Stress
Oral Contraceptives
and some medications
Low Potassium intake
Pregnancy
Dietary Approaches to Stop
Hypertension (DASH) Diet
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Low in saturated fat, cholesterol and total fat
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High in fruits and vegetables
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Emphasizes fat-free or low-fat milk and milk products
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Includes whole grain products, fish, poultry and nuts
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Reduced lean red meat, sweets, added sugars
and sugar-containing beverages
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Rich in potassium, magnesium and calcium
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Rich in protein and fiber
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Reduced sodium (salt)
www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm
Cholesterol Facts
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A colorless, waxy substance that travels in your
blood stream, resembles hardened grease
Builds cells, produces hormones, makes
vitamin D, digests fats
Body makes all it needs
Only found in foods of animal origin
Key risk factor for heart disease
Cholesterol and excess saturated fats form a
substance called plaque.
Types of Cholesterol
LDL (Low Density Lipoprotein)
 Known as the “bad cholesterol”
 High LDL increases your risk for heart disease
HDL (High Density Lipoprotein)
 Known as the “good cholesterol”
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Helps carry cholesterol out of the body
Low HDL increases your risk for heart disease
What About Triglycerides?
High triglycerides can increase your risk for heart disease.
Triglyceride levels are affected by:
 Overweight/obesity
 Physical inactivity
 Smoking
 Excess alcohol
 Diet high in carbohydrates
Know Your Numbers!
Cholesterol Levels
Total Cholesterol
Less than 200 mg/dl
Desirable
200–239 mg/dl
Borderline high
240 mg/dl and above
High
(√’d every 5 years)
LDL Cholesterol
Less than 100 mg/dl
Optimal (ideal)
100–129 mg/dl
Near optimal
130–159 mg/dl
Borderline high
160–189 mg/dl
High
190 mg/dl and above
Very High
Know Your Numbers!
Cholesterol Levels
HDL Cholesterol
Less than 40 mg/dl
Low (major heart disease risk factor)
40-59 mg/dl
Medium
60 mg/dl and above
High (gives some protection against
heart disease)
Triglycerides
Less than 150 mg/dl
Desirable
150–199 mg/dl
Borderline high
200 mg/dl and above
High
What Affects Cholesterol?
Things You Can’t Change
 Heredity
 Gender
 Age
Things You Can Change
 Diet
 Weight
 Physical Activity
Types of Fats
SATURATED FATS
 Animal products:
dairy – whole milk, cream, regular ice cream; lard,
egg yolk, butter, beef, pork, sausage, hot dogs,
bologna, pastries, cookies
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Tropical oils:
palm oil, cocoa butter in chocolate, coconut
and coconut oil
Types of Fats
TRANS FATS
 Shortening, stick margarine, baked goods - like french fries,
doughnuts, pastries, cookies, crackers
UNSATURATED FATS
 Polyunsaturated:
Oils (sunflower, safflower, corn, soybean), margarine, walnuts,
sunflower seeds, fish
 Monounsaturated:
Olive oil, avocados, peanut oil, canola oil, peanuts, peanut
butter, almonds, walnuts, cashews, pecans
What About Dietary Cholesterol?
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The cholesterol in your diet raises the cholesterol
in your blood but not as much as saturated fats and
trans fats.
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Cholesterol can only come from animal foods:
egg yolks, organ meats, cheeses, beef, pork, lamb,
butter, ice cream, whole milk, sausage
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American Heart Association recommends eating
less than 300 mg/day; less than 200 mg/day is
recommended if you have a high LDL.
Sample Meal
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Roast Beef - 3 oz. (deck of cards)
Chicken – 3 oz.
Pasta w/tomato sauce –
Potatoes – no cholesterol
Vegetables – no cholesterol
Salad dressing – minimal to none
Rolls – no cholesterol
Butter – 1Tbsp
Cookies & Brownies –
80mg
70mg
10mg
0mg
0mg
0mg
0mg
30mg
10mg
Total = 200mg
Dietary Strategies to Lower
Cholesterol
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Total fat intake should be between 25–35% of total
calories with most fats in the form of unsaturated fats
(2500 calories = 625-875 calories = 70-95 grams)
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Reduce intake of saturated fat to <7% of total calories
(2500 calories = <175 calories = <20 grams )
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Trans fats should be <1% of total calories
(2500 calories = <25 calories = <3 grams)
Diet Strategies to Lower
Cholesterol
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Dietary Fiber (soluble type) - 10-25 grams/day
– Blocks cholesterol and fat from being absorbed into the
bloodstream
– Oatmeal, oat bran, beans, peas, fruits, vegetables
– Increase dietary fiber gradually to avoid abdominal discomfort
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Plant Stanol or Sterols - 2 servings/day
– They work similar to soluble fiber by blocking cholesterol from
being absorbed into the bloodstream
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Found in many fruits, vegetables, nuts, seeds, cereals, legumes,
vegetable oils, and other plant sources
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Margarines such as Benecol® Spread and Promise activ®
(formerly known as Take Control®)
Dietary Strategies to Lower
Cholesterol
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Don’t deny yourself today only to binge tomorrow. Enjoy fatty foods in
moderation.
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To be moderate, fill up on healthy foods - enjoy fruits and vegetables,
whole grains, poultry, and fish.
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Read nutrition labels on food packages to choose foods that are lower
in fat, saturated fat, and cholesterol.
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Select skim milk or 1% milk instead of 2% milk or whole milk.
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Select low-fat cheese instead of full-fat cheese.
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Buy lean cuts of meat such as round, sirloin, and loin.
Strategies for reducing Blood Pressure
and Cholesterol
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Losing weight (waist circumference and BMI)
Long-term weight management
Benefits of physical activity
Stress Reduction
Quit Smoking
Weighing In
Losing extra weight can:
 Improve cholesterol, lower triglycerides,
lower LDL and raise HDL
 Reduce your risk for developing high blood
pressure, diabetes, heart disease, and some
cancers
Know Your Numbers!
Waist Circumference
Waist circumference measures the amount of
abdominal fat a person has and is one
method of determining one's risk for heart
disease and other diseases.
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A waist measurement greater than 40 inches in
men
A waist measurement greater than 35 inches in
women
Know Your Numbers!
What is a Healthy Weight?
What Does Your BMI Mean?
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A BMI less than 18.5 indicates a weight that
is too low for good health.
A BMI of 18.5 to 24.9 indicates a healthy
weight and carries little health risk.
A BMI of 25 to 29.9 is considered overweight
and carries some increased health risk.
A BMI of 30 or higher is considered obese
and poses the greatest risk to your health.
Set your Weight Management Goal
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Use BMI Chart to help determine a healthy weight
that is consistent with a healthy BMI for your height.
For a safe rate of weight loss, plan to lose no more
than one to two pounds per week.
Losing weight and maintaining a healthy weight
requires your commitment to a lifestyle of
healthy eating and regular physical activity.
It’s a Matter of Balance
The Key to Successful Weight Management
Calories In –
Consumption
Carbohydrate
Calories Out –
Burn
Exercise
Lifestyle
Protein
Fat
RMR
Lose Weight Safely and Effectively
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Rate of Weight Loss
0.5 lbs per week
1.0 lbs per week
1.5 lbs per week
2.0 lbs per week
Calories Per Day
- 250 Calories
- 500 Calories
- 750 Calories
- 1,000 Calories
For example, if you want to lose one pound per week, you need to
adjust your calories by 500 per day. You can achieve that weekly one
pound loss by eating 250 calories/day less AND burning 250
calories/day through physical activity.
Heart Healthy Benefits of Physical
Activity
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Strengthens your heart
Raises HDL levels (good cholesterol)
Develops the smaller coronary arteries
Helps you lose weight
Helps keep blood pressure down
Reduces stress, depression, and fatigue
Physical Activity
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All adults in the United States should
accumulate 30 minutes or more of moderateintensity physical activity on at least five days
of the week.
Vigorous-intensity physical activity for at least
20 minutes at a time on three days of the
week will also give you the same health and
fitness benefit.
Talk to your doctor before starting any exercise program.
Your doctor can tell you which activities are right for you.
Examples of Moderate Activities
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Walking briskly (about 3.5 miles per hour)
Hiking
Gardening/yard work
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Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
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Weight training (general light workout)
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Examples of Vigorous Activities
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Running/Jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)
Stress Reduction
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Relaxation techniques
Recognize sources of stress and potential actions you can take
or move to acceptance of things you cannot change
Doing things purely for enjoyment, fun and recreation
Get a massage; do yoga or tai chi
Listen to relaxing music
Using humor
Giving and receiving emotional support
Getting plenty of sleep
Benefits of Quitting Smoking
The long-term effects of smoking on blood pressure are unknown;
however, smoking lowers HDL cholesterol in your blood.
Your body starts experiencing immediate benefits when you stop
smoking:
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Reduced risk of having a heart attack, stroke, lung cancer,
emphysema, and other lung diseases
Reduces blood pressure and your pulse rate after only 20
minutes
Within 24 hours, oxygen and carbon monoxide levels return
to normal
Benefits of Quitting Smoking
Benefits of quitting:
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Circulation starts improving – your hand and feet body
temperature increases
Within a few days your sense of smell and taste return
Nerve endings start regrowing
Breathing becomes easier and easier
HDL cholesterol increases
Elimination of second hand smoke exposure
to your family
Monetary rewards
Small Steps Can Add Up – blood pressure
Reduce
LDL by:
Lifestyle Factor
Recommendation:
↓ Weight
Normal BMI of 18.5 – 24.9
Follow DASH eating plan
Diet high in fruits, vegetables, low-fat
dairy, and low in fat
↓ Sodium and salt reduction
Limit sodium to 2,400 milligrams per day
2-8 points
↑ Exercise
30 minutes of physical activity most
days of the week
4-9 points
↓ Moderate drinking
Limit alcohol to no more than two drinks
per day for men and no more than one
drink per day for women
2-4 points
5-20 points per
22lbs. lost
8-14 points
20-40 point reduction in blood pressure
Small Steps Can Add Up - Cholesterol
Lifestyle Factor
Make This Change:
Reduce
LDL by:
↓ Saturated Fat
Decrease to less than 7%
8–10 %
↓ Dietary Cholesterol
Decrease to less than 200 mg/day
3–5%
↓ Weight
Lose 10 pounds, if overweight
5–8%
↑ Soluble Fiber
Add 5–10 grams/day
3–5%
↑ Plant Sterols/Stanols
Add 2 servings/day
5–15%
20-30% total LDL reduction
Increase
HDL by:
Lifestyle Factor
Make This Change:
↑ Physical Activity
30 minutes a day
3-9%
↓ Weight
10 pounds
2-3%
↓ Smoking
Quit
4-5%
10-15% total HDL increase
Take Steps to Manage
Your Numbers Today
The best way to make a change is
one small step one day at a time.
Each step takes you closer to your
health management goals and
healthy vision.
THANK YOU!