part 4: keeping your heart healthy. 2 improving the lives of 10 million older adults by 2020 © 2015...

Part 4:Keeping Your Heart Healthy

2Improving the lives of 10 million older adults by 2020

© 2015 National Council on Aging

What is heart disease?

Heart disease includes several problems:

• Heart attack

• Stroke





• Heart valve problems

http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_457876.pdf





• Heart failure

• Arrhythmia or irregular heart rhythms

• Peripheral arterial disease



There are two kinds of risk factors:

1. Factors you cannot control

• Age

• Gender

• Family history

What are the risk factors for heart disease?



2. Factors you can control

• Blood pressure

• Cholesterol

• Prediabetes and diabetes

• Smoking

• Overweight

• Lack of physical activity

• Unhealthy weight

What are the risk factors for heart disease?



Blood pressure readings

Blood PressureCategory

Systolicmm Hg (upper #) Diastolic

mm Hg (lower #)

Normal less than 120 and less than 80

Prehypertension 120 – 139 or 80 – 89

High Blood Pressure(Hypertension) Stage 1 140 – 159 or 90 – 99

High Blood Pressure(Hypertension) Stage 2 160 or higher or 100 or higher

Hypertensive Crisis(Emergency care needed) Higher than 180 or Higher than 110

This chart reflects blood pressure categories defined by the American Heart Association.* Your doctor should evaluate unusually low blood pressure readings.

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Hypertensive-Crisis_UCM_301782_Article.jsp



How can I control my blood pressure?

Two main ways to lower blood pressure:

• Adopting healthy lifestyle habits

• Taking medication, if needed

Some lifestyle changes you can make:• Achieve a healthy

weight

• Eat a heart-healthy diet, like the DASH diet

• Quit smoking

• Use less salt

• Reduce stress

• Exercise regularly

• Limit how much alcohol you drink



Heart-healthy eating

A heart-healthy diet is rich in:

• Fruits and vegetables (canned, fresh, or frozen)

• Whole grains

• Low-fat dairy products

• Poultry, fish, and nuts

• While limiting red meat and sugary foods and beverages



What’s the big deal about sodium?

How does sodium affect my heart health?

• Sodium is a mineral that is essential for life.

• Too much sodium can cause your body to retain water, which can put an extra burden on your heart and blood vessels.

• The American Heart Association recommends limiting sodium intake to 1500 mg per day. Most Americans eat more than twice that amount.



Don’t forget fluids

Water is an important nutrient too!

Drink fluids consistently throughout the day (on a schedule) to maintain adequate nutrition.



3 ways to eat healthy as you age

1. Eat a variety of nutritious foods from all the food groups, including fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts.

2. Eat less of the nutrient-poor foods. Compare nutrition facts labels to help you avoid foods that are too high in sodium, added sugars, and saturated and trans fats.

3. Eat enough calories to maintain a healthy body weight for you.



Facilitators name and contact information• Name• Phone number• Email address

Join us for these classes to stay healthy!• Name, date, time, location• Name, date, time, location• Name, date, time, location

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part 4: keeping your heart healthy. 2 improving the lives of 10 million older adults by 2020 © 2015...

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