Honor Your Gift of Heart Honor Your Gift of Heart HealthHealth

NEED TO KNOWSNEED TO KNOWS about Blood about Blood Pressure and High Blood Pressure and High Blood

CholesterolCholesterol

Honor Your Gift of Heart HealthFort Thompson Service Unit

*The clinical measures listed on these documents were used by the programs over the past 10 years and were current at their time of use. However, these example documents are not intended to serve as current clinical guidelines. Programs using these documents will need to ensure the clinical measures are current for their intended use.

Blood PressureBlood Pressure

• What is blood pressure?

The Facts Don’t LieThe Facts Don’t Lie

• Nearly 50 million people in the US have high blood pressure

• High blood pressure can lead to stroke, heart attack, kidney failure and blindness

• Blood Pressure is needed to move the blood through your body

Know your NumbersKnow your Numbers

• Blood pressure readings have 2 numbers– Ex. 120/80

• 1st number – pressure of the blood when the heart beats (systolic)

• 2nd number – pressure when the heart rests (diastolic)

• Blood pressure goal – less than 120/80 mmHg

High Blood PressureHigh Blood Pressure

First Number Second Number

Results

Less than 120 Less than 80 GOOD JOB!

120 - 139 80-89 It is time to make changes in what you eat and drink, your activity, weight and smoking habits

140 or more 90 or more You have high blood pressure, talk to you provider!

‘‘Silent Killer’Silent Killer’

• High Blood Pressure is know as the ‘silent killer’ because it may have no symptoms

• Many people don’t even know they have high blood pressure until they suffer from a stroke or heart attack

• Keep track of you blood pressure –

use wallet card provided

in your binder

Lowering High Blood PressureLowering High Blood Pressure• Practice these steps:

– Maintain a healthy weight– Be active every day– Eat fewer foods high in salt– Eat more fruits and vegetables, whole grain

breads and cereals, and low fat dairy products– If you drink alcohol beverages do so in

moderation (men <2/day, women <1/day)– Take your medicine as prescribed– Have you blood pressure checked often

HTN medsHTN meds

• Diuretics (water pills)– Help your kidneys clear excess fluid and

sodium from your body• Beta Blockers (end in –olol)

– Makes heart beat slower and with less force• ACE Inhibitors (end in –pril) and ARB’s (-sartan)

– Blocks a substance in the blood that causes your blood vessel to tighten

• Calcium Channel Blockers– Prevent calcium from entering the muscle cells of the

heart and blood vessels. This allows the vessel to relax and open wider

Salt/Sodium – How much do we Salt/Sodium – How much do we Need?Need?

• Sodium is part of salt (sodium chloride)• Sodium binds water, so more salt you

consume the more fluid you hold on to• The body only needs 500 mg sodium per

day (1/4 of a tsp of salt)• Average person in US eats 4,000 – 6,000

mg per day – for those that eat out daily can be up to 10,000 mg. (8 – 20 x more than what your body needs)

Recommended Amount from FoodRecommended Amount from Food

• American Heart Association recommends < 2400 mg for general population

• If have high blood pressure <1500 mg per day

• Refer to Read the Food Label handout in binder

• Aim for foods that have 300 mg per serving or LESS

Salt Comparison’sSalt Comparison’s

• Table salt: 2,360 mg sodium per tsp• Kosher salt: 1,920 mg sodium per tsp• Sea salt: 1,840 mg sodium per tsp• Lite salt: 1,120 mg sodium per tsp

1,400 mg potassium per tsp• Salt substitute: 2,400 mg potassium per

tsp• Best Choice?? NO SALT!

Sodium in FoodsSodium in Foods

• Refer to handout in binder– Need to cut back on foods on the right column– Condiments such as ketchup, seasoning salt,

buffalo sauce can be a large amount of your sodium intake!!

• Let’s review Tips to Eat less salt and Herbs and Spices to use Instead of Salt

Food Label ClaimsFood Label Claims

• Salt-free or Sodium-free: Less than 5 mg sodium per serving, and does not contain sodium chloride (table salt)

• Very Low Sodium: 35 mg or less sodium per serving

• Low Sodium: 140 mg or less sodium per serving

• Reduced Sodium: a product that has been reduced by at least 25% sodium

• No Salt Added, Unsalted: no salt added during processing, although can still contain sodium

Facts about Blood CholesterolFacts about Blood Cholesterol

• If a person’s blood cholesterol level is to high, they are more likely to get heart disease

• About 65 million adults in the US have high blood cholesterol

• 1/3 of American Indians who have their blood cholesterol checked have levels that are too high

What is Cholesterol?What is Cholesterol?

• Cholesterol is a soft waxy substance that is made by your liver and consumed in any animal products we eat

• Liver makes about 1,000mg per day – that is all your body needs

• Goal is then to limit the

cholesterol you get from food

to <200 mg

per day

Types of cholesterolTypes of cholesterol

• Cholesterol travels through the bloodstream in different types of packages called “lipoprotein”

• Two types– LDL (low density lipoprotein) = BAD– HDL (high density lipoprotein) = GOOD

• Refer to handout in binder – Be Good to Your Heart– Talk through goal values and simple changes

LDLLDL

• LDL places plaque out in your arteries

• Plaque increases your chance for heart attack/stroke

• What raises LDL?– Saturated fats and Trans fats in foods you eat– Inactivity– Overweight

• Goal is LDL < 100 mg/dL

HDLHDL

• HDL help to remove cholesterol and plaque from the blood stream and takes it back to the liver to get rid of it

• Best way to keep HDL high is to stay active and exercise regularly

• Stay at a healthy weight, quit smoking, and choose healthy fats (which we will cover)

• Goal for Women is > 55, Men > 40

TriglyceridesTriglycerides

• Another type of fat in the blood

• Triglycerides are made from the fat you eat, extra calories you eat that you do not use up and if you eat a diet to high in carbohydrates

• Goal is <150 mg/dL

How to lower Triglycerides!How to lower Triglycerides!

• Maintain a healthy weight or lose weight if you are overweight

• Be physically active on most days of the week (5 days or more)

• Eat a heart healthy diet that is low in saturated fat, trans fat and cholesterol

• Avoid smoking and alcohol • Eat more whole grains, fruits and

vegetables instead of sugary snacks

Different Types of Fat in FoodsDifferent Types of Fat in Foods

• There are 3 difference types of fat– Saturated– Unsaturated (monounsaturated or

polyunsaturated)– Trans

Saturated FatSaturated Fat

• Increases your Bad Cholesterol LDL

• Lowers your Good Cholesterol HDL

• Found in bacon, sausage, beef, cheese, butter, ice cream, cookies, donuts, lard, along with many other foods

Unsaturated FatsUnsaturated Fats

• Lower your bad cholesterol LDL

• Can help increase your good cholesterol HDL

• Found in: canola oil, olive oil, tub margarine, nuts, avocados

Trans FatTrans Fat

• Works the same way as saturated fat

• Raises bad cholesterol LDL and lowers good cholesterol HDL

• Found in cookies, pies, crackers, chips, fried foods, stick margarine, and more.

Cooking with Less Saturated FatCooking with Less Saturated Fat

• Look through handouts in binder about cooking with less sat. fat

• Many small and easy changes can be made to your favorite recipes to make them “Heart” Healthy

Easy dietary changesInstead of: Choose:

Fried fish

Fried chicken

Fatty cuts of red meat

(beef, pork, lamb)

Fish

Poultry (skinless)

Lean, well-trimmed red meat

Buffalo

Grilled, broiled, roasted, baked (not fried)

Smaller amounts: (6 oz./day or less)

Processed, sliced meats Roast turkey slices

Whole eggs Egg whites or egg substitutes

Butter, stick margarine or shortening Tub Margarine

Canola or olive oil

Creamy salad dressings Vinegar and oil dressings

Whole or 2% milk/yogurt Skim or 1% milk/yogurt

Whole milk cheese 2% milk-fat or fat-free

Questions??Questions??

Time to taste test Time to taste test