Current Status

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February is Heart Disease Awareness Month

• America’s #1 Killer (1 in 7 deaths)

• Leading global cause of death

• Taking more lives than all forms of cancer combined

• 635,000 first-time heart attacks• 300,000 recurrent

• $320.1 billion in direct and indirect costs

Objectives

0Recognize risk factors for heart disease

0Understand how to prevent heart disease with lifestyle modification

0 Identify appropriate food choices for a healthy heart

0Establish target goals for a personalized approach to heart health

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What is Heart Disease?0 Coronary Heart Disease (CHD) and Coronary Artery

Disease (CAD) often used interchangeably

0 CAD begins in childhood; healthy lifestyles will delay this

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Interactive Library

0 Cholesterol and CAD

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Risk Factors of CHD

0Major Risk Factors (can’t be changed)

0 Increasing age- >65 or older (>45 for men)

0 Being male

0 Heredity and race

0Family history

0African Americans, Mexican Americans, American Indians, native Hawaiians, Asian Americans

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Risk Factors of CHD

0Major Risk Factors (can be changed)

0 Exposure to tobacco smoke

0 High blood cholesterol

0 High blood pressure

0 Physical inactivity

0 Obesity and overweight

0 Diabetes

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Risk Factors for CHD

0Other contributing factors

0 Stress

0 Alcohol

0 Diet and nutrition

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The Good News?

0Heart Disease is preventable!

0 Dietary habits

0 Avoidance of tobacco products

0 Regular physical activity

0 Weight reduction

0 Know your numbers

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Where to Start

0Know your numbers and monitor progress

0Total Cholesterol-less than 200 mg/dl

0 LDL (lousy)-Ideal less than 100 mg/dl

0HDL (healthy)0men greater than 40

0women greater than 50

0greater than 60 is protective

0Triglycerides-less than 150 mg/dl

0 Blood test to measure cholesterol is a lipid profile

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A Healthy Diet…

0 Less than 1 percent of U.S. adults meet the American Heart Association’s definition for “Ideal Healthy Diet.”0 Of the 5 components of a healthy diet, reducing sodium and

increasing whole grains are the biggest challenges.

0 No “good” or “bad” foods

0 Categorize into 0 GO

0 SLOW

0 WHOA

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Specific Nutrients for Added Benefits

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0 Low-sodium diets (DASH eating pattern)

0 Reduced systolic blood pressure by 7.1 mm Hg w/o hypertension & 11.5 mm Hg w/hypertension

Where is the Sodium?

0Only 5% to 7% of whites, 6% to 12% of blacks, and 10% of Mexican Americans consumed <2.3 g of sodium per day.

0 1 tsp/day

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Shopping for Lower-Sodium Foods

Sodium (mg per 1/2 cup serving)

Fresh Frozen (no salt) CannedCanned (low or no

sodium)

Asparagus 1 3 346 32

Carrots 42 43 295 42

Collards 4 43 490 240

Yellow Corn 11 3 286 15

Green Beans 3 58 311 17

Peas, Green 3 4 214 11

Spinach 12 92 373 88

*Adding sauces or high-sodium dressings when preparing vegetables can significantly affect the sodium content.

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Sodium content of vegetables*

Shopping for Lower-Sodium Foods

Bread Sodium (mg/slice)

Italian 117

Mixed Grain 109

Pita, white (4") 150

Pumpernickel 174

Raisin 81

Rye 211

White 128

Whole Wheat 132

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Typical Sodium Content of Breads

Specific Nutrients for Added Benefits

0Eat 3 or more servings of whole grains every day

0 Americans eat only 1 serving/day!

0 Greater whole grain intake (2.5 compared with 0.2 servings per day) was associated with a 21% lower risk of CVD events- heart disease, stroke and fatal CVD.

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Whole Grains

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0Whole grains contain the entire grain kernel. Whole-grain foods may be minimally or highly processed.

0Refined grains have been processed so that the germ and the bran have been removed. This also removes much of the fiber from the grain.

Types of Fiber

Soluble Insoluble

Decreases risk of

cardiovascular disease

Helps reduce

cholesterol

Helps manage blood

sugar

Helps prevent certain

cancers and helps

remove wastes from

your body

Specific Nutrients for Added Benefits

0Eat your fruits and vegetables!

0 Each daily serving of fruits or vegetables was associated with a 4% lower risk of CHD and a 5% lower risk of stroke.

0 Average fruit consumption in US: from 1.2 to 1.9 servings/day

0 Average vegetable consumption in US: from 1.3 to 2.2 servings/day

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Specific Nutrients for Added Benefits

0Omega-3 fatty acids

0 Fish consumption was associated with significantly lower risk of CHD mortality.

0 In contrast, each 50-g serving per day of processed meats (eg, sausage, bacon, hot dogs, deli meats) was associated with higher incidence of both coronary heart disease and diabetes mellitus.

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Steer Clear Of…

0 Foods with trans fat

0 For each 2% of calories from trans fat was associated with a 23% higher risk of coronary heart disease

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Other Foods to Avoid

0Alcohol

0 Acute binges & high habitual intake

0Red meat

0Processed meat

0 Sugar-sweetened beverages

0 Soda, juice, sports drinks

0Refined grains & refined sugars

0 White bread , rice, instant oatmeal

0 Candy, sweetened breakfast cereal, desserts

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Exercise

0About one in every three U.S. adults – 31 percent –reports participating in no leisure time physical activity.

0 30 minutes most days of the week0 10 minute intervals

0 Moderate-vigorous activity

0 http://youtu.be/8ulqdX27uHo

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Goal Setting

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General Goal: “Get stronger.” SMART Goal: “For the next month, I will go on 3 10-

minute walks every day- once in the morning, after lunch and after dinner; for a total of 30 minutes of exercise every day.”

General Goal: “Eat healthy.” SMART Goal: “For the next month (how long), four

days each week (how often) I will eat two pieces of fruit a day — one at breakfast and one as an afternoon snack. (realistic and specific).”

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Questions? Let’s EAT

0Nutrient comparison of nuts display/tasting

0 Almonds, hazelnuts, pistachios, pecans

0Almond butter banana muffins

0Tabbouleh salad with bulgur wheat

0Herring with sliced bread

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Sources

0American Heart Association

0Mayo Clinic

0University of Florida IFAS Extension

0 2015 Heart Disease and Stroke Statistical Update

0 Components of a Cardioprotective Diet

0 http://circ.ahajournals.org

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