Transcript Next Steps to Better Nutrition

Next Steps to Better Nutrition
Part 4:
Keeping Your Heart Healthy
A nonprofit service and advocacy organization
© 2014 National Council on Aging
1
Next Steps to Better Nutrition
What is Heart Disease?
Heart disease includes several
problems:
 Heart attack
 Stroke
A nonprofit service and advocacy organization
© 2014 National Council on Aging
2
Next Steps to Better Nutrition
What is Heart Disease?
Heart disease includes several
problems:
 Heart valve problems
A nonprofit service and advocacy organization
© 2014 National Council on Aging
3
Next Steps to Better Nutrition
What is Heart Disease?
Heart disease includes several
problems:
 Heart Failure
 Arrhythmia or irregular heart
rhythms
 Peripheral arterial disease
A nonprofit service and advocacy organization
© 2014 National Council on Aging
4
Next Steps to Better Nutrition
What are risk factors for heart disease?
There are two kinds of risk
factors:
1) Factors you cannot control
 Age
 Gender
 Family History
A nonprofit service and advocacy organization
© 2014 National Council on Aging
5
Next Steps to Better Nutrition
What are risk factors for heart disease?
2) Factors you can control:







A nonprofit service and advocacy organization
© 2014 National Council on Aging
Blood pressure
Cholesterol
Prediabetes & diabetes
Smoking
Overweight
Lack of physical activity
Unhealthy diet
6
Next Steps to Better Nutrition
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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
7
Next Steps to Better Nutrition
How can I control my blood pressure?
 Two main ways to lower blood pressure:
1) Adopting healthy lifestyle habits.
2) Taking medication, if needed.
 Some lifestyle changes you can make:
 Achieve a heathy weight
 Eat a heart-healthy diet,
like the DASH diet
 Quit smoking
A nonprofit service and advocacy organization




Use less salt
Reduce stress
Exercise regularly
Limit how much alcohol you drink
© 2014 National Council on Aging
8
Next Steps to Better Nutrition
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
A nonprofit service and advocacy organization
© 2014 National Council on Aging
9
Next Steps to Better Nutrition
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
1500mg per day. Most Americans eat more
than twice that amount.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
10
Next Steps to Better Nutrition
Don’t forget fluids
 Water is an important
nutrient too!
 Drink fluids consistently
throughout the day (on a
schedule) to maintain
adequate hydration.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
11
Next Steps to Better Nutrition
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.
A nonprofit service and advocacy organization
© 2014 National Council on Aging
12
Next Steps to Better Nutrition
For more information:
 Facilitator’s 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
A nonprofit service and advocacy organization
© 2014 National Council on Aging
13