HEALTHY

HEART

JEOPA

RDY

Healthy Eating

Healthy Eating

Risk Factors

Exercise

Heart Basics

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WHAT IS YOUR BLOOD PRESSURE GOAL ; AND STATE 2 WAYS YOU CAN LOWER YOUR

BLOOD PRESSURE

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BP Goal:• Your BP goal is less than or equal to 120/80• When High Blood Pressure is left uncontrolled it can

damage the blood vessels increasing your risk of Heart disease, other vascular disease such as Peripheral Arterial Disease, and stroke.

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Methods to help control your Blood Pressure:• Taking your medications as prescribed• Eating a heart healthy Mediterranean style diet• Watch your sodium (salt) intake• Exercise regularly• Do Not Smoke• Manage your Stress• Alcohol consumption in moderation

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LIST 4 CONTROLLABLE RISK FACTORS FOR HEART DISEASE

HomeAnswer

Controllable Risk Factors for Heart Disease:• High cholesterol• Smoking• High Blood Pressure• Diabetes/Pre-diabetes• Inactivity or Sedentary Lifestyle• Over weight• Unmanaged Stress

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WHAT IS CHOLESTEROL ; AND STATE 2 WAYS YOU CAN

CONTROL YOUR CHOLESTEROL

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Answer

Cholesterol:• Cholesterol is a waxy fat-like substance found naturally

in the body. Most of the cholesterol in our bodies is produced in the liver, though some of it comes from the foods we eat. The body needs some cholesterol, as it is important to the body's cell membranes, for the production of certain hormones, and helps act as insulation for your nerves.

• However too much bad cholesterol (LDL) and high Triglycerides increase your risk of Heart Disease.

Ways to Control your Cholesterol:• Take your cholesterol lowering medication (statin) as

directed.• Follow a heart healthy diet• Exercise !!• Maintain a healthy body weight• Control blood sugars

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IS LDL CHOLESTEROL GOOD OR BAD AND WHAT IS YOUR LDL

GOAL?Hard Arteries?

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Answer

LDL cholesterol is BAD Cholesterol

Your LDL goal is to be less than 70 if you have Coronary artery disease

Your LDL goal should be less than 100 if you do not have Coronary artery disease.

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NAME 2 THINGS YOU CAN DO TO AVOID TYPE 2 DIABETES OR

BETTER CONTROL YOUR BLOOD SUGAR LEVELS.

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Answer

Controlling Blood Sugar Levels:• Exercise! Exercise!• Eat a heart healthy diet (rich in fiber and limit

refined carbohydrates!!!)• Control your weight• If you are diabetic take your medications as

directed and monitor your blood sugars as directed.

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WHAT ARE SATURATED FATS; NAME 2 SOURCES

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Answer

Saturated fats:• Solid at room temperature• Sources = animal meats, dairy

products, tropical oils, butter

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WHAT ARE THE BENEFITS OF ADDING FIBER AND WHOLE

GRAINS TO YOUR DIET?

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Answer

Benefits of Fiber:• Helps decrease our bad cholesterol.• Adds bulk to our diet increasing satiety and thus

aiding in weight loss.• Helps to even out your blood sugar and thus aids

in decreasing risk of type II diabetes.• Helps your bowels function properly.

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STATE 3 WAYS YOU CAN ADD MORE FIBER TO YOUR DIET

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Answer

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• Choose fresh fruits and vegetables rather than juice

• Eat the skins on your fruits and vegetables

• Choose whole grains when eating breads and cereals

• Choose brown rice, wild rice, kamut, quinoa, and other whole grains rather than refined white rice.

• Choose whole wheat, brown rice or other whole grain pastas rather than regular processed pastas.

• Remember anything made with white flour is processed.

WHICH TYPE OF FAT SHOULD YOU CONSUME THE MOST OF

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Answer

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The Answer is Monounsaturated Fats:

• This fat is found mostly in vegetable oils such as canola, olive, grapeseed, or peanut oils.

• Nuts and avocados are a good source of Monounsaturated fats as well.

• Studies show an association between monounsaturated fat intake and decrease in LDL (bad cholesterol)

WHAT ARE TRANS FATS AND HOW CAN YOU BEST IDENTIFY

THEM ON A FOOD LABEL

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Answer

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Trans Fats:• Trans Fats are a synthetic by - product of the process of

hydrogenation (changing a liquid into a solid) • These fats were created in part to increase the shelf life

of a food• You may find these fats in stick margarines, crackers,

baked goods, snack foods, fried foods, salad dressings, and many other processed foods.Finding them on a label:

• Look for the words “hydrogenated or partially hydrogenated” in the listing of ingredients.

• Just because the labels says zero trans fats doesn’t mean it is completely free of them. Legally they can boast 0 trans fats if there is < .5 gms per serving.

• These fats have been shown to lower your good cholesterol (HDL)

and increase your bad cholesterol (LDL).• Your goal is to consume 0% of your calories from

this fat!!!

WHAT IS AEROBIC EXERCISE & HOW MUCH SHOULD YOU ACCUMULATE IN A WEEK

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• Aerobic exercise is any activity that uses your large muscle groups and that can be performed rhythmically, and continuously.

• Conditions the heart and lungs by increasing the oxygen available to the body, and helps the heart use oxygen more efficiently.

• Raises your heart rate over a sustained period of time.

• Some examples of aerobic exercise are walking, biking, jogging, cross country skiing, and swimming.

The American Heart Association suggest at least 150 minutes per week of moderate exercise. More accurately, a minimum of 30 minutes a day, five times a week is an easy goal to remember. However, you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

WHAT SHOULD THE FIRST PHASE OF YOUR EXERCISE

CONSIST OF AND HOW LONG SHOULD YOU DO THIS

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Answer

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• The first phase of your exercise routine should consist of the WARM UP.

• Your warm up should last at least 5 minutes.• This phase is low intensity activity (that you

would rate very light on the RPE scale).

• The benefits of warming up are:• It will reduce the stress on your heart and

muscles.• Slowly increases your breathing, heart rate,

and body temperature.• It decreases the risk of developing an

irregular heart rhythm, chest pain, and muscle injuries.

WHAT IS THE PERCEIVED EXERTION SCALE AND WHAT IS

YOUR PERCEIVED EXERTION GOAL

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Answer

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The Perceived Exertion Scale (RPE Scale):

• Means rating of perceived exertion or your perception of effort while exercising. A subjective method of how hard your body is working.

• It combines a subjective measure of physical stress, effort, and fatigue.

• Your goal for Perceived exertion during your endurance phase of exercise (after your warm up) is to work up to a 12-15 (somewhat hard).

• You should be adjusting your intensity to meet this goal.

NAME 2 BENEFITS OF STRENGTH TRAINING AND GET

A BONUS 10 POINTS IF YOU CAN NAME THREE

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Answer

Benefits of Strength Training:

• Improves muscle mass, the more muscle you have the more efficient your metabolism.

• Increases your resting metabolism as well.• Helps to maintain bone density.• Reduces risk of injury by helping protect

your joints.• Improves your stamina, energy and mood.• Improves balance.• Helps to improve blood sugar control.• Helps you maintain functional activities as

you age.

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STATE 2 BENEFITS OF A COOL DOWN AND HOW LONG

SHOULD YOU TAKE TO COOL DOWN

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Benefits of Cooling Down:• Allows your body to gradually recover from

exercise.• Returns your heart rate and blood pressure to

resting levels more gradually.• Decreases the potential for post exercise

dizziness associated with low blood pressure.• Reduces the risk you will have irregular heart

rhythms.• Promotes the removal of lactic acid from the

body, thereby helping to reduce muscle soreness.

• You should slowly decrease your intensity during this phase which should last a minimum of 5 minutes.

• The cool down includes range of motion and stretching, to help in your overall flexibility. Home

WHAT IS THE #1 PREVENTABLE CAUSE OF PREMATURE DEATH

IN THE UNITED STATES

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Answer

Tobacco use is the single most preventable cause of disease, disability, and death in the United States. Each year, an estimated 443,000 people die prematurely from smoking .

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STATE 2 NEGATIVE EFFECTS OF STRESS ON OUR BODY

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Answer

Negative effects of stress on your body:• Exposes our bodies to unhealthy levels of stress

hormones like cortisol and adrenalin.• These stress hormones increase our heart rate and

blood pressure.• They increase the amounts of circulating fats and

cholesterol in the body likewise the storage of fat.• They increase blood sugar levels, thus your risk of

type II diabetes.• Increases water retention.• Depresses your immune system,& slows wound

healing.• Increases your chances of having problems with

depression and anxiety.

Just to name a few!!!!Home

WHAT ARE THE SYMPTOMS OF A HEART ATTACK AND WHEN SHOULD YOU SEEK MEDICAL

HELP

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Answer

• Symptoms of a heart attack can be very different for everyone:• (Angina)--chest pressure, squeezing, sharp, or

burning.• Jaw/neck pain or pain between the shoulder blades.• Pain down either arm as radiating pain or on its own.• Associated shortness of breath.• Heart burn and or nausea and vomiting.• Unusual fatigue, lightheaded or feeling weak.• Cold clammy sweat.

• When is it appropriate to seek medical attention :• Your pain is not relieved with rest, or lasts more than 10

minutes.• Pain that responds to nitroglycerine is more likely to be

angina.• If you are having symptoms of a heart attack each

minute counts in saving heart muscle.• Don’t worry about it being a false alarm. DO NOT DRIVE YOURSELF TO THE

EMERGENCY ROOMHome

STATE 3 WAYS YOU CAN HELP TO CONTROL YOUR BLOOD

PRESSURE

HomeAnswer

• Eat healthier-- a diet low in refined carbohydrates and rich in fiber.

• Be conscientious about your salt intake.• Lose weight if you need to.• Exercise !!!!!• Manage your stress.• If you smoke QUIT!!!!• Alcohol intake can increase your blood

pressure.• Take your medications as prescribed.

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WHAT ARE 3 THINGS YOU CAN DO TO OVERCOME STRESS

&/OR DECREASE THE EFFECTS OF STRESS IN YOUR LIFE

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• Exercise—it purges your body of excess adrenalin and releases feel good hormones.

• Increase your coping resources :• Take time for yourself—hobbies.• Learn to say NO and or ask for help.• Practice meditation, guided imagery, &/or

listen to relaxation music.• Get involved socially.• Learn or practice Tai Chi, yoga, or other more

meditative forms of exercise.• Don’t be afraid to seek medical help if

needed.

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