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Name
Title
American Heart Association
Living Better with Life’s Simple 7
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The American Heart Association
is the largest voluntary health organization working to create healthy and active communities
through heart healthy food choices, regular exercise and wellness programs.
Our Mission: Building healthier lives free of cardiovascular disease & stroke.
Impact Goal
By 2020, to improve the cardiovascular health of all Americans by 20%
while reducing deaths from cardiovascular diseases and stroke by 20%.
American Heart Association
Living Better with Life’s Simple 7
Community
We make local communities healthier by impacting smoking laws, food policies and
physical activity at schools.
Healthcare
We help improve the healthcare system by training healthcare professionals about heart
and stroke procedures, advocating for patient rights and helping advance the best quality
care.
Education
We help people live healthier lives by educating them about how to prevent heart
disease and stroke.
Research
Since 1949, the American Heart Association has spent more than $3.3 billion on
research to better prevent, diagnose and treat cardiovascular diseases and stroke.
Each AHA affiliate spends at least 28 cents of every publicly donated dollar for research.
American Heart Association
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The Problem
Currently, less than 1% of adults and less than 1% of children (ages
12-19) meet the AHA criteria for ideal CV Health.
Poor eating habits such as increased consumption of sodium, and
an overall sedentary lifestyle lead to greater risk of heart disease
and stroke.
Yet, in an AHA survey, 39% of the population rated themselves as
being in ideal CV Health. In order to reach our 2020 goal, we must
improve the number of people who understand the link between
their overall health and their risk of heart disease and stroke.
American Heart Association
Living Better with Life’s Simple 7
Prevalence for CV Health Factors
in U.S. Adults
American Heart Association
Living Better with Life’s Simple 7
Prevalence for CV Health Factors
in U.S. Children
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Living Better with Life’s Simple 7TM
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Life’s Simple 7
1. Never smoked or quit more than one
year ago
2. Body mass index less than 25 kg/m
3. Physical activity of at least 150 mins (moderate
2
intensity) or 75 mins (vigorous intensity) each week
4. Four to five key components of a healthy diet consistent
with current AHA guidelines
5. Total cholesterol of less than 200 mg/dL
6. Blood pressure below 120/80 mm Hg
7. Fasting blood glucose less than 100 mg/dL
American Heart Association
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Why is it important to be active and eat well?
Without it, you will likely experience:
• Increased risk for heart disease and stroke
• Increased risk of obesity
• Increased likelihood of illness & disability
• Increased need for surgeries, medications
& treatments
• Reduced quality of life
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Guidelines for Healthy Eating
Make sure you are getting the proper serving (4.5 cups) of daily fruits
and vegetables
Eat at least 3 (1-oz) servings of fiber-rich whole grains per day
Eat at least 2 (3.5-oz) servings of fish per week
Be conscious of sodium intake (less than 1,500 mg per day)
Limit your sugar-sweetened beverage consumption (no more than 450
calories per week or 36 ounces per week)
Other Dietary Measures
•
•
•
Saturated fat: < 7% of total energy intake
Nuts, legumes, and seeds: ≥ 4 servings/week
Processed meats: ≤ 2 servings/week
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Healthy Eating (Fruit and Vegetable Consumption)
Try to consume fresh, frozen, or canned vegetables at every meal
Snack on the raw vegetables you are having with dinner
Add berries to cereal or bananas to peanut butter toast to get an extra serving
of fruit with breakfast
Add thin slices of fruits or vegetables to sandwiches
Include at least three vegetable toppings when ordering pizza
Add vegetables to ready made soups
Take a trip to the local farmers market or a pick-your-own farm
• You can often find fresh fruits and vegetables in large quantities
Stock your fridge with raw fruits and vegetables
• Buying pre-cut vegetables saves time and makes for easy snacking
American Heart Association
See the handout
for ideas for easy
and healthy snacks
and lunches
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Healthy Eating (Whole Grains)
Look for the words “whole grain” on foods such as rice, pasta, or bread
• Whole grains are an excellent source of fiber
• Replace foods that do not contain this label with healthier options while shopping
• For packaged foods, the word whole is often listed as the first ingredient
• Start buying whole wheat flour instead of white flour
 Ideas for healthy snacks and lunches are listed on the handout
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Healthy Eating (Whole Grains)
This mark on a food label
means that it: Contains 51
percent or more whole
grains by weight
A person who needs 2,000
calories each day to maintain a
healthy body weight could eat 6
to 8 servings of grains (at least
half of the servings should be
whole-grain foods)
Plus is low in saturated fat
and cholesterol
American Heart Association
Living Better with Life’s Simple 7
Fish and Lean Meats
Protein
Omega 3’s
• decrease risk of arrhythmias (abnormal heartbeats
• decrease triglyceride levels
• slow growth rate of atherosclerotic plaque
lower blood pressure (slightly)
Fish Oil Supplements?
Try fish as a main dish
With meats such as chicken and turkey, remove the skin before
eating
Prepare meats by grilling, baking, or braising.
American Heart Association
Living Better with Life’s Simple 7
Why Are We Shaking up Sodium?
•
A CDC report noted a large majority of
Americans have high blood pressure or are at
high risk for developing it.
•
The AHA/ASA’s 2020 impact goals include a
population-wide reduction of sodium
consumption to less than 1,500 mg a day as
one of the ways the association will measure
the nation’s cardiovascular health.
•
The salt shaker isn’t the big threat – 75% of
sodium comes from processed foods.
American Heart Association
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Healthy Eating (Limit Sodium Consumption)
Choose fresh, frozen or canned food items without added salts.
Select unsalted nuts or seeds, dried beans, peas and lentils.
Limit salty snacks like chips and pretzels.
Avoid adding salt and canned vegetables to homemade dishes.
Select unsalted, lower sodium, fat-free broths, bouillons or soups.
Learn to use spices and herbs to enhance the taste of your food. Most
spices naturally contain very small amounts of sodium.
Add fresh lemon juice instead of salt to fish and vegetables.
Specify how you want your food prepared when dining out. Ask for your
dish to be prepared without salt.
Don’t use the salt shaker. Use the pepper shaker or mill.
American Heart Association
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What Are We Doing About It?
• Encouraging manufacturers to reduce the
amount of sodium in the food supply.
• Advocating for more fruits and vegetables to
be available and accessible.
• Providing consumers with education and
decision-making tools, like Heart-Check
Food and Meal certifications, to make better
food choices.
• We launched the Sodium Reduction Initiative
via the Salty Six on National Eating Healthy
Day in November.
• The kickoff of the Sodium Swap Challenge on
Jan. 7 encouraged consumers to lower their
sodium intake, starting with the Salty Six.
American Heart Association
Living Better with Life’s Simple 7
What Are The Salty Six?
The Salty Six is the name for common
foods that may be loaded with excess
sodium that can increase your risk for
heart disease and stroke. Our Salty Six
list was inspired by a list of 10 highsodium foods from the CDC.
• Breads and Rolls
• Cold Cuts and Cured Meats
• Pizza
• Poultry
• Soup
• Sandwiches
American Heart Association
Living Better with Life’s Simple 7
Who Will Benefit From the
New Sodium Recommendations?
• Everyone. Consuming less sodium will decrease the rise in blood
pressure and will reduce the risk of developing other health
conditions.
•
90% of all Americans are at risk of developing high blood pressure in
their lifetime.
American Heart Association
Living Better with Life’s Simple 7
Did You Know?
• The average American consumes more
than 3,400 mg a day.
• Just 1 ounce of salt causes the body to
hold 6 pounds of excess water.
• Introducing babies to the taste of salty
foods fosters a preference for salt that
may make lower sodium foods less
appealing as they grow up.
American Heart Association
Living Better with Life’s Simple 7
Healthy Eating (Limit Fat and Sugar Consumption)
Try to cut down on sugary beverages such
as soda, sports drinks and fruit drinks and
replace them with water
• The recommended amount of water per
day is 64 oz. or 8, 8 oz. glasses
Use vegetable oils and soft margarines low
in saturated and trans fats
Limit the amount of chips, cookies, and
crackers around the house to reduce the
amount of saturated and trans fats
Eat non-fat (skim) or low fat dairy products
as much as possible
Try to avoid thick cream and cheese sauces
such as Alfredo with pasta
• Replace these sauces with fresh
vegetables or a light, low fat tomato
sauce
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Sugar – Why It’s Not So Sweet
•
The average American consumes 475
calories of added sugars per day.
•
Soft drinks and other sugarsweetened beverages are the No. 1
source of added sugars in Americans’
diets.
“No adults, except those who are extremely physically
active, we’re talking about the Michael Phelpses of the
world. The rest of us have no business consuming that
many calories from sugar.”
– Linda Van Horn, PhD, RD, 2010 Chair, AHA Nutrition Committee;
Chair, 2010 Dietary Guidelines for Americans Advisory Committee
American Heart Association
Living Better with Life’s Simple 7
What Are We Doing About It?
• To address the nation’s obesity epidemic, the AHA/ASA
supports clinical guidance, programming, education,
media campaigns, and policies that help lower intake
of sugar-sweetened beverages and portion sizes in
general.
• Beginning in January 2014, added sugar screening
criteria will be added to the Heart-Check Certification
guidelines.
• We recommend most women consume no more than
100 calories/25 grams of added sugars per day. Most
men should consume no more than 150 calories/37.5
grams per day.
American Heart Association
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Sources of Added Sugars (teaspoons),
U.S. Population
The "Other" category includes
many specific foods that each
contribute less than 2% of
added sugars.
Data source: NHANES 200304
American Heart Association
Living Better with Life’s Simple 7
Did You Know?
•
“Added sugars” are sugars and syrups
added to foods or beverages during
processing or preparation.
•
Dairy products and grains are some of the
main sources of added sugars in our diet.
•
Sugars add calories and zero nutrients to
food.
American Heart Association
Living Better with Life’s Simple 7
Guidelines for Physical Activity
The American Heart Association
recommends 30 minutes of
physical activity per day
One hour of physical activity can
add two hours to your lifespan
It is important to sustain physical
activity in addition to a healthy
diet to maintain a healthy heart
Start with 5-10 minutes of
physical activity and
incrementally increase to reach
30 minutes a day
American Heart Association
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Physical Activity (Find Ways to Get Active at Work)
Start your work day by stretching
• This will help loosen your muscles and help you feel energized for the rest of
the day
• Make stretching a routine
Here are some simple stretches to do at your desk (descriptions on
handout):
• Hamstring Stretch
• Calf Stretch
• Hip Flexor Stretch
• Abductor (inner thigh) Stretch
• Chest Stretch
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Physical Activity (Find a Favorite Sport or Activity)
Establish a routine of physical
activity by choosing a favorite
activity
• Walk, run or play your favorite sport
regularly
• It will be easier to sustain a
physically active routine if you enjoy
the activity
Find comfortable and
inexpensive ways to get active
• If joining a gym is not in your
budget, find a safe and fun running
route or a local park
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Limit Periods of Inactivity at Home and Work
Stay active during TV time
• Use commercial breaks as a time to
get active
Use your lunch hour as a time to
walk or take advantage of a
company gym membership
Consider taking the stairs instead
of the elevator at work
Set aside some time for simple
activities at your desk
• Consult the handout for desk
stretches and simple exercises for
home and work
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With a Success Plan, Every Step Counts Toward Your Goal
But with Life’s Simple Seven, you can KNOW you’re taking care of
yourself to reach your best health potential for yourself and
for those you love.
Together, we’re building a healthier future, one heart at a time!
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Small efforts lead to big rewards.
.
American Heart Association
Living Better with Life’s Simple 7
Thank you!
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