Transcript Honor Your Gift of Heart Health

*The clinical measures listed on these documents were used by the programs over
the past 10 years and were current at their time of use. However, these example
documents are not intended to serve as current clinical guidelines. Programs
using these documents will need to ensure the clinical measures are current for
their intended use.
Honor Your Gift of Heart Health
Fort Thompson Service Unit
Honor Your Gift of Heart
Health
NEED TO KNOWS about Blood
Pressure and High Blood
Cholesterol
Blood Pressure
• What is blood pressure?
The Facts Don’t Lie
• Nearly 50 million people in the US have
high blood pressure
• High blood pressure can lead to stroke,
heart attack, kidney failure and blindness
• Blood Pressure is needed to move the
blood through your body
Know your Numbers
• Blood pressure readings have 2 numbers
– Ex. 120/80
• 1st number – pressure of the blood when
the heart beats (systolic)
• 2nd number – pressure when the heart
rests (diastolic)
• Blood pressure goal – less than 120/80
mmHg
High Blood Pressure
First Number
Results
Less than 120
Second
Number
Less than 80
120 - 139
80-89
It is time to make changes
in what you eat and drink,
your activity, weight and
smoking habits
140 or more
90 or more
You have high blood
pressure, talk to you
provider!
GOOD JOB!
‘Silent Killer’
• High Blood Pressure is know as the ‘silent
killer’ because it may have no symptoms
• Many people don’t even know they have
high blood pressure until they suffer from a
stroke or heart attack
• Keep track of you blood pressure –
use wallet card provided
in your binder
Lowering High Blood Pressure
• Practice these steps:
– Maintain a healthy weight
– Be active every day
– Eat fewer foods high in salt
– Eat more fruits and vegetables, whole grain
breads and cereals, and low fat dairy products
– If you drink alcohol beverages do so in
moderation (men <2/day, women <1/day)
– Take your medicine as prescribed
– Have you blood pressure checked often
HTN meds
• Diuretics (water pills)
– Help your kidneys clear excess fluid and
sodium from your body
• Beta Blockers (end in –olol)
– Makes heart beat slower and with less force
• ACE Inhibitors (end in –pril) and ARB’s (-sartan)
– Blocks a substance in the blood that causes your
blood vessel to tighten
• Calcium Channel Blockers
– Prevent calcium from entering the muscle cells of the
heart and blood vessels. This allows the vessel to
relax and open wider
Salt/Sodium – How much do we
Need?
• Sodium is part of salt (sodium chloride)
• Sodium binds water, so more salt you
consume the more fluid you hold on to
• The body only needs 500 mg sodium per
day (1/4 of a tsp of salt)
• Average person in US eats 4,000 – 6,000
mg per day – for those that eat out daily
can be up to 10,000 mg. (8 – 20 x more
than what your body needs)
Recommended Amount from Food
• American Heart Association recommends
< 2400 mg for general population
• If have high blood pressure <1500 mg per
day
• Refer to Read the Food Label handout in
binder
• Aim for foods that have 300 mg per
serving or LESS
Salt Comparison’s
•
•
•
•
Table salt: 2,360 mg sodium per tsp
Kosher salt: 1,920 mg sodium per tsp
Sea salt: 1,840 mg sodium per tsp
Lite salt: 1,120 mg sodium per tsp
1,400 mg potassium per tsp
• Salt substitute: 2,400 mg potassium per
tsp
• Best Choice?? NO SALT!
Sodium in Foods
• Refer to handout in binder
– Need to cut back on foods on the right column
– Condiments such as ketchup, seasoning salt,
buffalo sauce can be a large amount of your
sodium intake!!
• Let’s review Tips to Eat less salt and
Herbs and Spices to use Instead of Salt
Food Label Claims
• Salt-free or Sodium-free: Less than 5 mg
sodium per serving, and does not contain
sodium chloride (table salt)
• Very Low Sodium: 35 mg or less sodium per
serving
• Low Sodium: 140 mg or less sodium per
serving
• Reduced Sodium: a product that has been
reduced by at least 25% sodium
• No Salt Added, Unsalted: no salt added during
processing, although can still contain sodium
Facts about Blood Cholesterol
• If a person’s blood cholesterol level is to
high, they are more likely to get heart
disease
• About 65 million adults in the US have
high blood cholesterol
• 1/3 of American Indians who have their
blood cholesterol checked have levels that
are too high
What is Cholesterol?
• Cholesterol is a soft waxy substance that is
made by your liver and consumed in any animal
products we eat
• Liver makes about 1,000mg per day – that is all
your body needs
• Goal is then to limit the
cholesterol you get from food
to <200 mg
per day
Types of cholesterol
• Cholesterol travels through the
bloodstream in different types of packages
called “lipoprotein”
• Two types
– LDL (low density lipoprotein) = BAD
– HDL (high density lipoprotein) = GOOD
• Refer to handout in binder – Be Good to
Your Heart
– Talk through goal values and simple changes
LDL
• LDL places plaque out in your arteries
• Plaque increases your chance for heart
attack/stroke
• What raises LDL?
– Saturated fats and Trans fats in foods you eat
– Inactivity
– Overweight
• Goal is LDL < 100 mg/dL
HDL
• HDL help to remove cholesterol and
plaque from the blood stream and takes it
back to the liver to get rid of it
• Best way to keep HDL high is to stay
active and exercise regularly
• Stay at a healthy weight, quit smoking,
and choose healthy fats (which we will
cover)
• Goal for Women is > 55, Men > 40
Triglycerides
• Another type of fat in the blood
• Triglycerides are made from the fat you
eat, extra calories you eat that you do not
use up and if you eat a diet to high in
carbohydrates
• Goal is <150 mg/dL
How to lower Triglycerides!
• Maintain a healthy weight or lose weight if
you are overweight
• Be physically active on most days of the
week (5 days or more)
• Eat a heart healthy diet that is low in
saturated fat, trans fat and cholesterol
• Avoid smoking and alcohol
• Eat more whole grains, fruits and
vegetables instead of sugary snacks
Different Types of Fat in Foods
• There are 3 difference types of fat
– Saturated
– Unsaturated (monounsaturated or
polyunsaturated)
– Trans
Saturated Fat
• Increases your Bad Cholesterol LDL
• Lowers your Good Cholesterol HDL
• Found in bacon, sausage, beef, cheese,
butter, ice cream, cookies, donuts, lard,
along with many other foods
Unsaturated Fats
• Lower your bad cholesterol LDL
• Can help increase your good cholesterol
HDL
• Found in: canola oil, olive oil, tub
margarine, nuts, avocados
Trans Fat
• Works the same way as saturated fat
• Raises bad cholesterol LDL and lowers
good cholesterol HDL
• Found in cookies, pies, crackers, chips,
fried foods, stick margarine, and more.
Cooking with Less Saturated Fat
• Look through handouts in binder about
cooking with less sat. fat
• Many small and easy changes can be
made to your favorite recipes to make
them “Heart” Healthy
Easy dietary changes
Instead of:
Choose:
Fried fish
Fried chicken
Fatty cuts of red meat
(beef, pork, lamb)
Fish
Poultry (skinless)
Lean, well-trimmed red meat
Buffalo
Grilled, broiled, roasted, baked (not
fried)
Smaller amounts: (6 oz./day or less)
Processed, sliced meats
Roast turkey slices
Whole eggs
Egg whites or egg substitutes
Butter, stick margarine or shortening
Tub Margarine
Canola or olive oil
Creamy salad dressings
Vinegar and oil dressings
Whole or 2% milk/yogurt
Skim or 1% milk/yogurt
Whole milk cheese
2% milk-fat or fat-free
Questions??
Time to taste test 