by barbaragroth

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Heart Healthy Living.pdf

Published Oct 23, 2013 in Health & Medicine
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Learn about what you can do to love your heart!

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Presentation Slides & Transcript

Presentation Slides & Transcript

A Healthy Weigh Today Heart Healthy Living

A Healthy Weigh Today House When your sink drains fill up with oils and hair then the sink drains more slowly. The more clogged the sink is, the harder and longer you have to work at dislodging the constriction with the plunger

A Healthy Weigh Today Your Heart is Like that Plunger The harder your heart has to work, the larger it gets When it stretches beyond a certain point it becomes less efficient with pumping Narrowing and hardening of your arteries is similar to the oils that coat the inside of your house drains. Living a lifestyle that will prevent artery clogging will help your heart not to be overworked

A Healthy Weigh Today What Helps Your Heart? 1. Keep your blood pressure under control. 2. Know and limit the bad fats that lead to clogging of your arteries. 3. Maintain a healthy waist - this prevents the kind of inflammation that causes heart disease Measure just above your hip bone, this is not your belt size!

A Healthy Weigh Today What is Blood Pressure? Blood pressure is the FORCE of blood against the walls of the arteries It is m easured in millimeters of mercury

A Healthy Weigh Today WHAT do the numbers mean? is the top number; the pressure when blood is squeezed out of the heart is the bottom number; the pressure in arteries during the resting phase of heart beat. This is when the heart gets its nourishment

A Healthy Weigh Today What Causes Hypertension? Smoking Being overweight Lack of physical activity Too much salt in the diet Too much alcohol consumption (no more than 1 to 2 drinks per day) Stress Family history of high blood pressure Chronic kidney disease

A Healthy Weigh Today The higher the systolic b lood p ressure, the more damage is done inside the artery walls, similar to a brook after a heavy rain

A Healthy Weigh Today Blood Pressure Goals Vary For Health Conditions Less than 140/90 mm Hg - for a healthy adult Less than 130/80 mm Hg for those with chronic kidney disease, diabetes or coronary artery disease or are at high risk of coronary artery disease Less than 120/80 mm Hg for those with advanced coronary artery disease or you have severe chronic kidney disease

A Healthy Weigh Today What You Can Do To Improve Blood Pressure Stop smoking, that includes cigars! Limit sodium to no more than 2000 mg a day. Limit high sodium foods: deli meats, hot dogs, and bacon prepared meals, particularly at restaurants unless you ask for low sodium packaged goods Chips and many crackers Make your stress manageable in your life through meditation, exercise, counseling and/or good sleep. Take your high blood pressure medicine regularly and as prescribed Check your blood pressure at home if you are taking any blood pressure medicine.

A Healthy Weigh Today Accurately Check Blood Pressure Check your blood pressure before having caffeine or wait 2 hours afterwards. Sit for 5 minutes before checking. Have your arm supported at heart level. Sit with your back supported and your feet flat on the floor. Do not talk while checking your blood pressure. For manual cuff inflators pump up to at least 20mmHg above your highest systolic pressure. Use an upper arm monitor; wrist monitors are not as accurate. Make sure your cuff is the proper fit the bladder of the cuff should cover at least 80% of the diameter of your arm.

A Healthy Weigh Today Know Your Cholesterol Numbers Lipid Goals: Total Cholesterol < 200 Triglycerides < 100 LDL (bad cholesterol) < 100 HDL (good, heart protective( > 40, but higher is much better!)

A Healthy Weigh Today What You Can Do to Improve Your Lipid Levels Eat less red meat, cheese, full fat dairy. Switch to low fat or fat free milk, yogurt, and ice cream and look at labels for serving size. of ingredients these are the worst fats! Eat more whole grains look for the first word in ingredients of Eat more baked, grilled or poached fish, chicken and lean pork Exercise for 30 minutes most days of the week Learn more here: - grams/HQ00671

A Healthy Weigh Today Lose Waist Belly fat is an active organ that makes inflammatory proteins that cause artery damage Belly fat also changes the hormone angiotensin which causes the arteries to narrow, increasing blood pressure, and the chance of stroke and heart attack

A Healthy Weigh Today How to Lose Waist Cut out 100 - 200 calories from your usual daily diet. This will lead to about a 15# weight loss over the year. Exercise at moderate intensity for 30 minutes daily, do intervals. Make your fats the good kind: olive oil, avocadoes, flax seed, walnuts oily fish but keep it to one serving. All fats, good or bad, have more than twice the calories per gram than carbohydrates and protein. Sleep at least 7 - 8 hours a night Eat protein at every meal: eggs, tofu, fat free or low fat Greek yogurt, lean meat, fish, fat free cheese, edamame/soy nuts

A Healthy Weigh Today got to love it!