Transcript Document - National Council on Aging

Part 4:
Keeping Your Heart Healthy
What is heart disease?
 Heart disease includes
several problems:
• Heart attack
• Stroke
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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What is heart disease?
 Heart disease includes
several problems:
• Heart valve problems
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
3
What is heart disease?
 Heart disease includes
several problems:
• Heart failure
• Arrhythmia or irregular heart
rhythms
• Peripheral arterial disease
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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What are the risk factors for heart disease?
There are two kinds of risk
factors:
1. Factors you cannot control
• Age
• Gender
• Family history
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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What are the risk factors for heart disease?
2. Factors you can control
• Blood pressure
• Cholesterol
• Prediabetes and diabetes
• Smoking
• Overweight
• Lack of physical activity
• Unhealthy weight
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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Blood pressure readings
Blood Pressure
Category
Systolic
mm Hg (upper #)
Diastolic
mm Hg (lower #)
Normal
less than 120
and
less than 80
Prehypertension
120 – 139
or
80 – 89
High Blood Pressure
(Hypertension) Stage 1
140 – 159
or
90 – 99
High Blood Pressure
(Hypertension) Stage 2
160 or higher
or
100 or higher
Hypertensive Crisis
(Emergency care needed)
Higher than 180
or
Higher than 110
This chart reflects blood pressure categories defined by the American Heart Association.
* Your doctor should evaluate unusually low blood pressure readings.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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How can I control my blood pressure?
 Two main ways to lower blood pressure:
• Adopting healthy lifestyle habits
• Taking medication, if needed
 Some lifestyle changes you can make:
• Achieve a healthy weight
• Use less salt
• Eat a heart-healthy diet,
like the DASH diet
• Reduce stress
• Quit smoking
Improving the lives of 10 million older adults by 2020
• Exercise regularly
• Limit how much alcohol you drink
© 2015 National Council on Aging
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Heart-healthy eating
 A heart-healthy diet is rich in:
• Fruits and vegetables
(canned, fresh, or frozen)
• Whole grains
• Low-fat dairy products
• Poultry, fish, and nuts
• While limiting red meat and
sugary foods and beverages
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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What’s the big deal about sodium?
 How does sodium affect my heart
health?
• Sodium is a mineral that is essential
for life.
• Too much sodium can cause your
body to retain water, which can put an
extra burden on your heart and blood
vessels.
• The American Heart Association
recommends limiting sodium intake
to 1500 mg per day. Most Americans
eat more than twice that amount.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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Don’t forget fluids
 Water is an important
nutrient too!
 Drink fluids consistently
throughout the day (on a
schedule) to maintain
adequate nutrition.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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3 ways to eat healthy as you age
1. Eat a variety of nutritious foods from all the food groups,
including fruits, vegetables, whole grains, low-fat dairy,
poultry, fish, and nuts.
2. Eat less of the nutrient-poor foods. Compare nutrition
facts labels to help you avoid foods that are too high in
sodium, added sugars, and saturated and trans fats.
3. Eat enough calories to maintain a healthy body weight
for you.
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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For more information
 Facilitators name and contact information
• Name
• Phone number
• Email address
 Join us for these classes to stay healthy!
• Name, date, time, location
• Name, date, time, location
• Name, date, time, location
Improving the lives of 10 million older adults by 2020
© 2015 National Council on Aging
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