Jump Start Your Heart…Selecting Your

Food and Fitness Strategies

Presented by: Stacey K. Kendrick, MS

Nearly 1 million Americans die each year from heart disease

The major risk factors include “lack ofexercise” and “high blood

cholesterol”

How Can I Lower My Risk?

Stop smoking

Control high blood pressure

Control blood cholesterol

Be physically active

Maintain a healthy weight

The Heart…Is a muscle

Pumps blood to cells throughout the body

Removes waste

Needs nutrient rich oxygenated blood

What is Atherosclerosis?

Underlying cause of heart disease

Clogging by fatty, cholesterol deposits called plaque

Narrows the channels of the arteries

Know Your Fat Limits

Saturated fatsTrans fatsMono-unsaturated fatsPoly-unsaturated fats

Good FatsIncreasing consumption of certain healthful fats can play a role in disease prevention.

Lower LDL

Still high in calories, eat in moderation as a substitute for saturated fats (fat is fat is fat…)

Focus On Saturated Fat…Not Cholesterol

With few exceptions, levels of saturated fat and cholesterol

usually occur in the same foods.

Omega-3 Fatty Acids

Fatty fish such as salmon, albacore tuna, trout and sardinesPlant sources include flaxseed, walnuts and canola oil

Choose Low Fat andFat-Free

Dairy Productslower in fat, saturated fat, cholesterol and calories

Great for cooking, rarely changes taste

Yogurt, milk, cheese, sour cream, cottage cheese, ice cream,

Read Those Labels“free”

“very low” and “low”

“reduced” or “less”

Avoid labels that say:Avoid labels that say:

• Coconut• Palm

• Palm kernel• Hydrogenated oil

The Serving Size Hoax

Use Less Fat In Cooking

• Bake, broil, boil or steam foods instead of frying

• Remove visible fat• Use cooking sprays• Cook with chicken

broth and cooking wine for flavor

Silent Substitutions

1 egg and I egg white

2 whole eggs

Skim milkWhole milk or 2% milk

Low fat yogurtSour cream

Olive oilsolid shortening

Use Instead:Recipe Call For:

Dining Out• Ask questions about preparation• Choose baked, broiled, roasted or fish items• Choose items without butter or high fat sauces• Ask for sauces, dressings and toppings on the

side

Eat 5 A DayMake fruits and veggies the focus of the meal

Alter recipes to make vegetarian

Sneak ‘em in!

It’s easier than you think!

Eat For LifeLimit saturated fat to 10% of total calories or lessAim for healthy fatsChoose fat free and low-fat productsLearn to cook with less fatMake healthy choices when dining away from homeEat 5 a day

The American Heart Association has now added

“lack of exercise” to the list of major factors for heart

disease.

“Whether it’s walking to work, walking a little extra after you park the car or doing planned exercise, everything counts.”

Dr. Michael PrattCenter For Disease Control

Increase Daily Activity …Walk briskly to or from workTake a walk at lunch timeUse the stairsPlay actively with your kids or dogPark far away from the mall or grocery store

Up The Aerobic Output

Medical clearanceWarming up and cooling down

Frequency and durationIntensity

Calculating Your Target Heart Rate

1. 220-age= MHR (maximum heart rate)2. MHR x 0.6=_____ (this is the low end of

your THR)3. MHR x 0.8=_____ (this is the high end

of your THR)

Example

1. 220-38=182 2. MHR x 0.6=1093. MHR x 0.8=146

My Target Heart Rate is between 109 and 146 beats per

minute.

It’s an individual thing…• Walking • Running• Swimming• Biking• Weights• Aerobics• Tennis

A study done by Harvard’s Brigham and Women’s Hospital found that women cut their risk

of heart disease by 30-40% whether they exercised

vigorously in sports like jogging, swimming and aerobics or

walked briskly for 30 minutes each day.

Source: Newsweek Magazine, January 20, 2003

Making It StickFind what you enjoyWork out with a friendKeep a log of your progressSet realistic goalsHave periodic cholesterol, body fat and fitness testing

Make ExerciseA Priority In Your Life

Schedule time for exercise just like you do with other things in your day.

Strategies…

Food

Fitness

Sources Used…1. www.americanheart.org

2. Eater’s Choice, A Food Lover’s Guide to Lowering Cholesterol, by Dr. Ron Goor and Nancy Goor.

3. The Physician and Sports Medicine, Heart Health for a Lifetime: Sound Exercise Choices, Barry A. Franklin, PhD and James Wappes. November 1997

4. Newsweek, The Perfect Diet, January, 20, 2003, p.62-63.