Transcript Establishing a culture of healthy living

Establishing a
Culture of
Healthy Living
About Us!
• Established in 1980
• Merged with Stroke
Foundation in 2006
• Community based
organisation established
to:
-educate people of SA
about risks for CVD
-help improve their
lifestyles
Stats in SA
• 1 in 3 men & 1 in 4 women will suffer from heart
disease before 60
• 81% of South Africans have >1 risk factor/s for
the development of chronic diseases of lifestyle
• Up to 80% of CVD could be prevented with
good diet
exercise
avoiding smoking
Statistics indicate
• 1 heart attack is recorded every 12 minutes
• About 130 heart attacks and ± 240 strokes
occur daily
• About ¼ of these result in death
• After HIV/AIDS, heart disease and stroke is
the number 1 killer in South Africa
Are You at Risk?
Major risk factors
•
•
•
•
Smoking
High blood pressure
High cholesterol
Obesity
• Diabetes
• Physical inactivity
• Genetic inheritance
(in the family)
Results of Unhealthy Living
•Heart Disease
•Hypertension
•Obesity
•Diabetes
•Cancers
•Osteoporosis
Healthy is not…
•Continuous dieting
•Cutting out certain food groups
•Starving yourself/skipping meals
•Fad diets/miracle tablets
• Indulging on fast & convenience meals
Healthy is…
•Eating a healthy, balanced
diet (healthy snacks, all
food groups)
•Attaining & maintaining a
healthy weight
•Alcohol in moderation
•Doing regular exercise
•Not smoking
•Managing stress
A balanced diet is
a biscuit in each
hand…
Eating Healthily
Fibre…
•Aim for 25-35g/day
•At least 3 servings of starch/day
should be wholegrain:
brown or whole wheat bread, high
fibre cereals, oats, rye, barley,
brown or wild rice, corn & popcorn
•Regularly replace meats with
legumes as a form of protein
Eating Healthily
Fibre cont. … Eat plenty of fruit & vegetables daily
• Aim for 5 servings/day
•1 serving = 1 med.
fruit/125ml fruit juice/ ½
cup cooked veg./1 cup
raw veg./salad
•At least 3 servings
should be in solid form
•Also contain important
nutrients like vitamins &
minerals
Use fats sparingly
• Concentrated form of
energy
•Transport fat soluble
vitamins
•Maintain healthy skin, hair
& cell membranes
•Choose more good fats
(unsaturated)
Energy Content of Foods
Group
Carbohydrates
Energy
(kJ)/gram
17
Proteins
17
Fats
38
Alcohol
29
Sources
of fats
Saturated fats
Animal
Beef
Mutton
Chicken
Pork
Egg
Unsaturated fats
Plant
Coconut
oil/milk
Palm/palm
kernel oil
↑ LDL (‘bad’)
cholesterol
Poly
Omega 3
Walnuts
Flaxseed
Sardines
Pilchards
Cream
Salmon
Butter
Tuna
Ghee
prevent
blood
clotting
Hard cheese
Full cream dairy
products
↓ triglyceride
levels
Mono
Omega 6
Avocado
Sunflower
oil
Olives/oil
Seeds
Safflower oil
Canola/
Rapeseed
Corn oil
Peanuts/
oil
Soybean oil
Pecans
Cottonseed
oil
Almonds
↓ LDL (‘bad’)
cholesterol
Can also ↓ HDL
(‘good’)
cholesterol
↓ LDL (bad)
cholesterol
Don’t ↓ HDL
(‘good’)
cholesterol
*Some margarines made from poly- and/or monounsaturated fats
Fighting
bad fats
Replace the ‘bad’ fats with the ‘good’ fats
• Limit intake of red meat to 3x weekly
• Eat oily fish @ least 2x weekly
• Crush nuts/seeds & add to salads, yoghurt,
cereals & smoothies
• Use avocado as spread on wholegrain
bread/crackers or add to salads
• Opt for low fat or fat free dairy
• Replace butter & hard, brick margarines with
soft, tub margarines
Beverages
Drink plenty of clean, safe water
•Prevents constipation & dehydration
•NB to flush out toxins & waste
products in the body
•Aim for 6-8 glasses/day (1.5-2L)
•Add fruit/cucumber slices/mint leaves
•Herbal tea (Rooibos)
Beverages
cont. …
Use alcohol in moderation if at all
• Alcohol is not essential for
health
• 1 unit/day ♀
• 1-2 units/day ♂
• Aim for @ least 2-3 alcohol
free days during the week
• One unit = 120 ml wine/340
ml beer/25 ml spirits
Drink Sensibly – do not accumulate!!
Other Beverages
• Max. 4 cups coffee/6-8
cups non-herbal tea/day
(300mg caffeine)
• Sugar-free carbonated
drinks, flavoured water &
mixers
• 2 cups low fat/fat-free
milk/yoghurt drinks/day
(unsweetened) from 5yrs
• Sports & energy drinks
for endurance athletes
Use salt
sparingly
•High salt intake has been linked to
high blood pressure
•Max 6g/day = 1 tsp
•Add less salt to cooking
•Limit processed food
•Remove the salt cellar from the table
•Opt for fresh herbs & spices/lemon
to add flavour to meals
Use sugar
sparingly
•Use foods & drinks containing
sugar sparingly & not between
meals
•Can be enjoyed at special
occasions/as a treat
•Includes cold drinks, cake,
sweets, chocolates, ice cream,
syrup, honey, jam
Remember sugar in hot drinks adds up!!
What
is the Heart Mark?
A guideline for shoppers to identify healthy
products on the shelf
These products are:
• Lower in cholesterol
• Lower in saturated fat
• Lower in sodium
• Lower in added sugar
• Higher in fibre (where
applicable)
Healthy preparation methods
•Remove all visible fats
before cooking (fat on
meat, skin on poultry)
•Use only a small amount
of oil or margarine
•Opt for steaming, grilling,
poaching & boiling
•Use non-stick pans &
cooking spray for grilling
or stir frying
Eating Healthily
Enjoy a wide variety of foods
Eating Healthily
Healthy
Plate Model
Living Healthily
Do regular exercise
Energy in = Energy out
• In SA in 2003 62% of men &
48% of women followed a
sedentary lifestyle
• Aim for 150 minutes/week
• Moderate-intensity
• Aim to be breathless but not
speechless = brisk walking,
swimming, dancing, noncompetitive sports
• Check with a healthcare
professional first
Living Healthily
Not smoking
Smoking:
•Increases your risk of heart
disease by 2-3 times
•Doubles your risk of having a
stroke
•Contributes to 1/3 of all cancers
•Responsible for the death of ½ of
it’s life-long users
There is no safe level of exposure to tobacco products
Living Healthily
Managing other risk factors
•
•
•
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Overweight or obesity
High blood cholesterol
High blood pressure
Diabetes
Aim for a Healthy Body Weight
• In 1998 56% of women & 29% of men in
SA were overweight/obese. These high
rates had not changed by 2003
• Attain & maintain a healthy body weight
(BMI<25)
• Eat a healthy, balanced diet (all food
groups) for long-term management
• See dietician or join weight loss group
BMI = weight
(kg)/height (m) x
height (m)
Ideal waist
circumference:
<80cm ♀ <94cm ♂
Know Your Numbers!
Cholesterol
• Ideal cholesterol <5mmol/L or
<4.5mmol/L if you are at risk
• Have cholesterol checked at least once
every 6-12 months
• Fasting lipogram once every 5yrs
• Those with family history - once every 6
months
• Those with hypercholesterolemia - once
every 3 months until under control
Know
Your Numbers cont. …
Blood pressure
• Have BP checked once a year once >20yrs
old
• If hypertensive @ least every 3 months
Remember to have you BP checked today!
Glucose
• Test blood glucose if overweight &/or >45yrs
• Those with family history - get tested earlier
• NB to recognize symptoms
Questions?