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Take Charge of Your Health

Hypertension/Hyperlipidemia

Education Program

Table of Contents

Module 1- Understanding the Numbers

High Blood Pressure- What Is It? My Blood Pressure Numbers- What Do They Mean? My Blood Pressure Goals- What Are They? Keep Track of Your Heart Health Lipids-What Are They? My Numbers-Ask About Each One What to Know About Triglycerides

Module 2- Choosing a Healthy Diet

Basics of Healthy Eating A Healthy Diet…It’s easier than you think? Spice up your food with flavor Eat healthy…Eat Lean Eat healthy… Eat vegetables, fruits, and whole grain foods Food labels, An easy way to know which foods are heart healthy Eating Healthy with less salt

Module 3- Making Lifestyle Changes

Be more active for heart health Building heart healthy habits for exercise and diet My exercise diary Sticking with My Medicines- What Will Work? What is depression? Depression action plan Are you ready to quit smoking Changes When Smokers Quit Learn more about heart healthy changes

Module 1

Understanding the Numbers

High Blood Pressure—What Is It?

How could I have high blood pressure? I feel fine.

High blood pressure is called a "silent killer" because it usually does not cause any symptoms. Learn more

about high blood pressure and how to treat it.

What is blood pressure?

Your heart pumps oxygen-rich blood through blood vessels to all parts of your body. Blood pressure is the

force of blood against the walls of your blood vessels. Normal blood vessels are wide open and the blood

moves freely. This leads to normal blood pressure.

What is high blood pressure?

• High blood pressure occurs when your blood vessels become stiffer

and more narrow.

• Your heart has to work harder to push blood through the blood

vessels to all parts of your body.

• If high blood pressure is not treated, it can lead to serious health

problems like heart attack and stroke.

What causes high blood pressure?

There are many risk factors for high blood pressure. Some of these risk

factors can be controlled and others cannot:

Risk Factors You Cannot Control Risk Factors You Can Control

• Older age • Being overweight

• Family history of high • Drinking too much alcohol blood pressure

• Eating too much salt

• Race (African Americans are at higher risk) • Inactive lifestyle

• Smoking

• Stress

Taking care of high blood pressure every day

Talk to your doctor about the changes you can make to lower your blood pressure.

• Get your blood pressure checked at every visit.

• Limit alcohol intake.

• Follow a healthy diet that is low in salt (sodium) and fat.

• Start a regular exercise program.

• If you smoke, ask about ways to quit.

• Try to lose weight and keep it off.

• Take your medicine as directed.

This material was developed by GlaxoSmithKline.

© 2009 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2151R0 February 2009

“

“

My Blood Pressure Numbers—

What Do They Mean?

Blood pressure is measured with a cuff that is wrapped around your arm and a pressure

gauge that reads 2 numbers.

The top number (systolic) is the blood pressure

when your heart is pumping.

The bottom number (diastolic) is the blood pressure

when your heart is resting.

What do your numbers mean?

Blood pressure goes up and down

throughout the day. But when your

blood pressure stays above a

certain level, it is called high blood

pressure or “hypertension.”

To manage high blood pressure, you have to stick with your treatment. Your doctor may want you to check

your blood pressure (BP) at home. Write down your numbers each time and share them with your doctor.

* In most people with high blood pressure, the BP goal is less than 140/90. In people who also have conditions such as diabetes, kidney disease, or certain kinds of

heart disease, the BP goal is less than 130/80.


© 2010 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2417R0 January 2010

Blood Pressure: Date: Blood Pressure: Date:

Blood Pressure:

If your blood pressure is: You have:

Less than 120/80 Normal blood pressure

Between 120/80 and 139/89 Pre-hypertension (you are at risk for high blood pressure)

140/90 and above High blood pressure

Get emergency medical help right away if you thinkyou are having a heart attack:

Chest pain or discomfort Upper body (ie, shoulder, arm, or jaw) discomfort Shortness of breath Cold sweats, nausea, or light-headedness

My Blood Pressure Goals—

What Are They?

You are the most important person in managing your blood pressure. Talk with your doctor to help you choose one or more goals you are ready to work on now.

Diet

I will eat a heart-healthy diet that is low in salt and fat.

My sodium goal will be mg per day.

I will limit the amount of alcohol I drink.

Exercise

I will exercise for minutes days per week, if my doctor tells me it is safe.*

My doctor and I agree that the best activities for me are .

If I notice chest pain, shortness of breath, or chest tightness, I will get emergency help.

Stop Smoking

I will ask my doctor about ways I can quit smoking.

I will think of all the reasons why I should quit and then take the steps to quit.

If I start smoking, I will try to quit again. EMERGENCY:

Medicine

I will take my blood pressure medicine(s) as directed.

I will call my doctor if I have problems.

I will ask questions when I do not understand.

Check Blood Pressure

I will have my blood pressure checked at every doctor visit.

I will reach my blood pressure goal of .

Doctor Visits

I will keep my doctor appointments even when I feel fine.

I will ask my doctor questions when I do not understand something.

Asking for Help

I will ask for help when I need it.

I will make time for myself.

I will let my doctor know if I feel sad or blue.

*Some medical conditions may make exercise dangerous for some people. Before starting any exercise program, talk to your doct or.



For people with diabetes:

Know your numbers — protect your heart One way to protect your heart is to learn your goal numbers. You and your doctor may have decided on goal numbers for blood pressure, cholesterol, and other factors. Reaching and staying at your goal numbers may help keep your heart healthy. • Use your Heart-Healthy Tracker to write down your goal numbers and test results

• Bring it with you when you visit your doctor

• Use it to set goal numbers with your doctor

• Track your progress over time

Heart-Healthy Tracker

What you need to have checked

Suggested goal numbers

Your personal goal numbers

Your results Your results

• Blood pressure

If you do not have diabetes: Less than

140/90 mmHg

(Systolic/Diastolic)

/

Date:

/

Date:

/

• LDL cholesterol

(“bad” cholesterol) Less than

100 mg/dL

Date: Date:

• HDL cholesterol

(“good” cholesterol) More than 40 mg/dL

Date:

Date:

• Triglycerides

(a kind of fat in the blood) Less than

150 mg/dL

Date:

Date:

• Blood pressure

Less than 130/80 mmHg

(Systolic/Diastolic)

/

Date:

/

Date:

/

• A1C Less than 7%

Date: Date:


Your doctor can help you meet your goals Ask your doctor about changes you can make. These may include diet or

being more active.

©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2052R0 October 2008

Hints

Diabetes

Cigarette smoking

Lipids—What Are They?

My doctor said my lipids are high. Should I be worried?

Lipids are fats found in your blood. Cholesterol and triglycerides are 2 types of lipids. Here are some

things you should know.

What is cholesterol?

Your body needs some cholesterol, but you can have too much. When you have too much cholesterol, it can

build up on the walls of your blood vessels and lead to heart disease.

• Blood brings needed oxygen to your heart.

• When blood vessels, like arteries, get blocked by lipids, it is hard for

blood to move through the blood vessels.

• If an artery in the heart gets completely blocked, then your heart does

not get the oxygen it needs.

What are triglycerides?

Your body stores fats as triglycerides for later use as energy. When you

have too much fat in the blood, it can lead to serious medical conditions.

Am I at risk for heart disease?

Along with lipid levels, there are many other risk factors for heart disease.

As the chart shows, many of these risk factors can be controlled.

Risk Factors You Cannot Control

Age

– You are a man 45 or older

– You are a woman 55 or older

Family History

– Your father or brother had

heart disease before age 55

– Your mother or sister had

heart disease before age 65

Risk Factors You Can Control

High cholesterol and triglycerides

High blood pressure

Being overweight

Lack of exercise

Taking care of lipids every day

Talk to your doctor about the changes you can make to lower your risk of heart disease.

• Follow a healthy diet that is low in fat.

• Start a regular exercise program.

• If you smoke, ask about ways you can quit.

• Try to lose weight and keep it off.

• Take your medicines or supplements as directed.



“

“

Good

High

LDL Cholesterol

What It Means

HDL Cholesterol

What It Means

Major risk factor for heart disease

Triglycerides

What It Means

Normal

High

My Numbers—Ask About Each One Keep track of your lipid numbers in the chart below. Compare your numbers to the chart on the left. Ask your doctor what your goal numbers should be.

Lipids

From the National Heart, Lung, and Blood Institute.

• Total cholesterol is the amount of all cholesterol in your blood. The higher the number, the greater your risk for heart disease. Your doctor may want you to lower this number.

• LDL cholesterol is the "bad cholesterol" that sticks to your blood vessels and blocks blood flow. Your doctor may want you to lower this number.

• HDL cholesterol is the "good cholesterol" that prevents cholesterol from sticking to your blood vessels. Your doctor may want you to raise this number.

• Triglycerides are a type of fat that your body stores for later use as energy. When you have too much fat in your blood, it can lead to serious medical conditions.



Total Cholesterol What It Means

Less than 200 Good

200-239 Somewhat high

240 and above High

Result Goal

What are triglycerides? Triglycerides are a type of fat found in your body. They come from the food you eat. Your body also makes triglycerides.

Your body needs triglycerides for energy, but too much can be bad for your health. If your triglyceride levels are too high, you may be at risk for heart disease or stroke.

What is a healthy level of triglycerides in my body? Your doctor can order a blood test that measures the level of triglycerides in your body.

The National Cholesterol Education Program says that normal triglycerides are less than 150 mg/dL.


©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2021R0 November 2008

What to know about triglycerides

Work with your doctor to set your goal, and ways you can reach it.

How can I help keep my triglycerides at a healthy level?

Eating healthy foods and being active can help you lower your triglyceride levels. Some people who are overweight may have triglyceride levels that are too high. A healthy diet and exercise can also help you lose weight if you need to.

Try some of these helpful tips:

raise your triglyceride levels.

Ask your doctor about other ways you can lower your

Choose... Instead of...

■ Fish Red meat

■ Broiled or grilled chicken Fried chicken

■ Green vegetables French fried potatoes

■ Fresh fruit Cookies, cake, candy

■ Fat-free frozen desserts, like sorbet Ice cream

■ Water or seltzer Regular soda

■ Low-fat or fat-free milk Whole milk

■ Sharing a meal Ordering your own meal

■ Taking the stairs Taking the elevator or escalator

■ Walking or riding a bike Riding in a car or bus

■ Playing music and moving to the rhythm Watching TV

■ Taking a walk and talking with a friend Talking with a friend on the telephone

Module 2

Choosing a Healthy Diet

Be aware of carbohydrates

Carbohydrates are found in grains and starches, fruits and vegetables, milk and yogurt.

These foods are important to a healthy diet, but they may raise blood glucose (sugar) quickly. What kind of carbohydrates you eat will affect how high your blood sugar will go.

Balance your plate for healthy meals

Eat more vegetables, smaller portions of lean meat, and starches like a potato.

Space meals and healthy snacks to help control blood glucose levels throughout the day

Timing is important! Work with your doctor, nurse, or diabetes educator to set times for your meals and snacks.

Sample Meal/Snack Times

My breakfast time

My lunch time

My dinner time

My snack time

©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HMI758R0 July 2008

+ + =

1/2 plate vegetable 1/4 plate protein 1/4 plate starch MEAL

Make a healthy diet a heart-healthy habit Eating healthy foods can be good for your heart. Try to:

• Eat more fresh fruits and vegetables, whole grains, and fat-free or low-fat milk products.

• Drink fat-free or low-fat milk.

• Eat lean meats, poultry, fish, beans, eggs, and nuts.

• Avoid saturated fats, trans fats, cholesterol, salt, and added sugars.

• Eat fish — especially oily fish such as salmon, tuna, or trout — at least twice a week.

• Eat fresh foods that are steamed, baked, grilled, broiled, or stir-fried.

• Eat slowly, enjoy your food, and learn when you feel full.

Follow more heart-healthy habits • Do not shop for food when you are hungry. If you do, you may make poor food choices.

Make a shopping list before you go to the store and stick to it.

• If you need to lose weight, set goals you can reach.

• Keep a food diary to see when and how much you eat.

• Limit alcohol.

Make healthier food choices

If you usually… Try this instead…

Eat a cookie for dessert Eat an apple

Deep-fry your chicken Grill or broil your chicken

Use salt to season your food Season your food with herbs, spices, or lemon

Drink regular soda Drink water or flavored water

Drink whole milk Drink low-fat or fat-free milk

Eat everything on your plate in a restaurant Cut your portion in half and take the rest home

Talk with your doctor or dietitian about a healthy eating plan that is right for you.

Ask about other heart-healthy changes you can make.



A healthy diet... it’s easier than

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No matter what kind of food you like, adding spices can make it tastier without adding excess salt or too many calories. Here are some examples:

Asian Mexican

light soy sauce ginger garlic cumin peppers tomatoes

Southern Italian

low-sodium hickory onion and

chicken broth smoke pepper

Healthy cooking choices

olive oil garlic tomatoes

Favorite dishes Old way of cooking Healthy choice

Chicken, fish, and Fried in hard grease • Pan-fry with a small amount of oil and shrimp or in deep fat then bake until done

• Marinate or season and then grill

• Stir-fry with vegetables

Southern-style Boiled with fat meat • Steam the greens, add smoked greens turkey or lean ham hock

• Steam the greens and season with hickory smoke and chicken broth

Refried beans Pinto beans fried with lard • Use pinto beans and a small amount of oil or vegetable shortening • Use canned low-fat refried beans

Other ways to bring out flavor

• Add lime to seafood

• Add mustard to chicken or tuna

• Use herb-infused oils (rosemary, basil)

This material has been developed by GlaxoSmithKline.

©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HMI756R0 July 2008

Reducing the amount of fat in your diet is a heart-healthy thing to do. Some meats and dairy products

(such as butter and cheese) have a lot of fat.

Learn to take the fat out of your meals • Eat 5-6 ounces or less of lean meats, poultry, or fish each day (3 ounces is about the size of a deck of cards)

• Choose lean cuts of beef such as sirloin tip, round steak, rump roast, and extra-lean ground beef

• Choose center-cut ham, loin chops, and pork tenderloin

• Trim fat from meat and take the skin off poultry

• Grill, bake, broil, steam, roast, stir-fry, or microwave instead of frying in oil

• Use nonstick cooking spray instead of butter or margarine

• Try vegetarian meat substitutes and low-fat cheeses in recipes you like

Try this spicy baked fish recipe Makes four 3-ounce pieces

Ingredients:

Cod or other fillet – 1 pound

Olive oil – 2 tablespoons

Nonstick cooking spray –

as needed

Salt-free spicy seasoning –

1 teaspoon, from store or

make your own:

11/2 tsp each white pepper,

dried thyme

1/2 tsp each cayenne pepper,

black pepper

Instructions:

• Preheat oven to 350° F

• Wash and dry fish and put

in sprayed casserole dish

• Drizzle with olive oil and

spicy seasoning

• Bake uncovered for

15 minutes or until flaky

• Cut into four pieces and

serve with rice

Nutritional information per serving:

134 calories

5 grams total fat

1 gram saturated fat

60 mg cholesterol

93 mg sodium

0 grams total fiber

21 grams protein

Less than 1 gram carbohydrates

309 mg potassium

1 tsp onion powder

11/4 tsp garlic powder

1 tablespoon dried basil

Find more heart-healthy recipes in special cookbooks or Web sites like: ✓ American Heart Association at www.americanheart.org

✓ American Diabetes Association at www.diabetes.org

✓ National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov



Photo by Ale Olguin

Eat healthy…

Eat lean

http://www.americanheart.org/

http://www.diabetes.org/

http://www.nhlbi.nih.gov/

Vegetables, fruits, and whole-grain foods are heart-healthy because they are low in calories and have lots of

fiber. Add more fiber to your diet by eating:

Servings Sample serving sizes (USFDA MyPyramid, 2000 calories a day)

Whole Grains 6 ounces 1 slice bread; 1 cup ready-to-eat cereal; 1/2 cup cooked brown rice, cooked cereal, or wheat pasta

Vegetables 21/2 cups 2 cups raw leafy vegetables; 1 cup cut-up raw or cooked vegetables; 1 cup vegetable juice

Fruits 2 cups 1 cup fresh, frozen, or canned fruit; 1/2 cup dried fruit; 1 cup 100% fruit juice

Make smart choices for your meals • Choose whole-grain foods made of whole wheat, oats, oatmeal, rye, barley, or corn.

Try brown rice, wild rice, buckwheat, or cracked wheat

• Choose fresh or frozen vegetables and fruits without high-calorie sauces and added salt and sugars

• Choose fruits, vegetables, or popcorn for snacks instead of junk food like chips, cookies, or doughnuts

Try this simple pasta recipe Makes six 3/4-cup servings*

Ingredients:

Olive oil – 2 tablespoons

Small chopped onions – 2

Chopped garlic – 3 cloves

Sliced zucchini – 11/4 cup

Dried oregano – 1 tablespoon

Dried basil – 1 tablespoon

No-salt-added tomato sauce – 1 8-ounce can

No-salt-added tomato paste –

Instructions: • Heat oil in medium skillet

• Sauté onions, garlic, and zucchini for 5 minutes, medium heat

• Add other ingredients, cover, and simmer 45 minutes

• Serve over whole-wheat spaghetti or other pasta

Nutritional information per serving*:

102 calories

5 grams total fat 1 gram saturated fat

0 mg cholesterol

260 mg sodium 5 grams total fiber

3 grams protein

14 grams carbohydrates

623 mg potassium

1 6-ounce can

Chopped medium fresh tomatoes – 2

Water – 1 cup

*Sauce only, not including pasta

Find more heart-healthy recipes in special cookbooks or Web sites like: ✓ American Heart Association at www.americanheart.org





Photograph by Enrico Corno

Hea

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Almost all packaged foods have a food label called Nutrition Facts. Knowing how to read these food labels can help you:

• Make healthier food choices

• Know how much you can eat

• Control your weight

Here is a sample food label: Serving Size

• This tells you the size of 1 serving, not the whole package

• Learn to “see” what a serving size looks like, for example:

This amount of food... is about the size of...

1 cup of whole grain cereal a fist 3 ounces of meat a deck of cards

1 cup of whole wheat pasta a tennis ball 1/2 cup cooked brown rice a baseball

Servings per Container • This tells you how many servings are in the package

• Be careful — most packages have more than 1 serving

Check Calories

• This tells you how many calories are in 1 serving, not the whole package

Limit These Nutrients to Help Protect Your Heart • Total Fat, Cholesterol, and Sodium

Get Enough of These Nutrients for Better Health

• Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron

Talk with your doctor or dietitian about your food plan. Working

together will help you create a plan that you can follow every day.



Food labels...an easy way to

Nutrition Facts Serving Size 1 cup (228g) Servings Per Container 2

Amount Per Serving

Calories 250 Calories from Fat 110

% Daily Value*

Total Fat 12g 18%

Saturated Fat 3g 15%

Trans Fat 3g

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 1g 4%

Sugars 5g

Protein 5g

Vitamin A 4%

Vitamin C 2%

Calcium 20%

Iron 4%

How much salt (sodium) should you have each day? • Most people should have less than 2300 mg (about 1 teaspoon)

• People who have heart failure should have no more than 2000 mg

Learn to cook using less salt You can lower the amount of salt you eat if you:

• Compare food labels and choose the one with the least amount of salt (sodium)

• Choose low-salt or no-salt options for sauces and seasonings

• Eat fewer processed meats that are high in salt such as hot dogs and many lunch meats

• Do not cook using salt, bouillon cubes, or meat tenderizers

• Season food with lemon juice, vinegar, and herbs

• Rinse and drain canned foods before use

• Use fresh fruits and vegetables whenever possible

• Taste your food before adding salt

Try this low-salt meat loaf recipe Makes six 11/4"-thick slices

Ingredients:

Extra-lean ground beef – 1 pound

4 ounces of tomato paste – 1/2 cup Chopped onions – 1/2 cup Green peppers – 1/2 cup Fresh, blanched, chopped tomatoes – 1 cup

Low-salt mustard – 1/2 teaspoon (tsp) Ground black pepper – 1/2 tsp Chopped garlic – 2 cloves Chopped scallion – 2 stalks Ground ginger – 1/2 tsp

Instructions:

• Mix everything together

• Put in 1-pound loaf pan (drip rack is preferred)

• Bake covered for 50 minutes at 350° F

• Uncover and bake for 12 more minutes

Nutritional information per serving:

193 calories 9 grams total fat

3 grams saturated fat

45 mg cholesterol 91 mg sodium

2 grams total fiber

17 grams protein 11 grams carbohydrates

513 mg potassium

Ground nutmeg – 1/8 tsp

Grated orange rind – 1 tsp Crushed thyme – 1/2 tsp

Finely grated bread crumbs – 1/2 cup

Find more heart-healthy recipes in special cookbooks or Web sites like:

✓ American Heart Association at www.americanheart.org





Photography by Gabor Palla

Healthy eating

with less salt

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Module 3

Making Lifestyle Changes

Make activity a heart-healthy habit If you have or are at risk for heart disease, you may need to be more active. Physical activity may help you keep from getting heart disease, delay its onset, or even improve your condition. But before starting an exercise program, talk to your doctor about what level of activity is right for you.

For many people, your goal should be 30 minutes of moderate-intensity exercise on most or all days. Getting into this heart-healthy habit may be easier than you think! You can:

• Walk a mile in 15 minutes • Ride a bicycle • Play tennis

• Take exercise classes • Do housework or yard work

Work up to your goal After you and your doctor agree what level of exercise is right for you:

• Start with 10 minutes a day, 3 days a week.

• Slowly increase to at least 30 minutes every day.

• If you cannot get 30 minutes all at once, break your activity into smaller time periods.

• Set aside time to be active.

• Choose an activity you enjoy, and keep doing it.

Think of ways to be more active

You may want to track your progress to see how well you are doing. This may help you stay with your program.

This information is not meant to replace your doctor's advice.

Be sure to talk with your doctor about what activities are safe for you.

Ask about healthy eating and other heart-healthy changes you can make.



Read a magazine during your lunch break

Search for the closest parking space

Take the elevator

Sit at the kitchen table and talk with a friend

Watch TV from your chair or couch

Take a walk

Choose a parking space far away from the entrance

Take the stairs

Take a walk with your friend

Ride a stationary bike or walk in place

Be more active...

for heart health!

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Make changes one step at a time When you have heart disease, or are at risk for it, it can mean making some changes. Where do you start? You can

start by taking a single step. With practice each day, you may find that your heart-healthy change has become a heart-

healthy habit. Read the tips below. Check off 1 or more to try.

Tips for healthy eating Try to eat foods that are low in salt. Eat fresh fruits and vegetables as part of your meals and snacks.

If you usually . . . Try this instead . . .

Eat a cookie for dessert Eat an apple

Deep-fry your chicken Grill or broil your chicken

Use salt to season your food Season your food with herbs, spices, or lemon

Drink regular soda Drink water or seltzer

Drink whole milk Drink low-fat or fat-free milk

Eat everything on your plate in a restaurant Cut your portion in half. Take the rest home

Talk to your doctor about making heart-healthy changes.



Aim for 30 minutes of being active each day. Start with 10 minutes and work up to 30 minutes. Before

starting any exercise activity, talk with your doctor about physical activity that is safe and right for you.

Read a magazine during your lunch break Take a walk

Search for the parking space closest to the mall Choose a parking space far away

from the entrance

Take the elevator Take the stairs

Sit at the kitchen table and talk with a friend Take a walk with your friend

Building heart-

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My exercise diary

Use "My exercise diary" on the following page to track the exercise goals you choose.

Talk to your healthcare provider before you begin an exercise program.

Experts offer the following recommendations as a guide. The American Heart Association

and the US Department of Health and Human Services recommend for adults a

minimum of:

n 150 minutes per week of moderate-intensity aerobic exercise*

(you can talk, but not sing while you exercise), or

n 75 minutes per week of vigorous-intensity aerobic exercise*

(you cannot say more than a few words before taking a breath while you exercise), or

n A combination of moderate and vigorous aerobic exercise*

*Perform aerobic activity in sessions of at least 10 minutes

AND

n Moderate- or high-intensity muscle-strengthening exercises involving all

major muscle groups

– At least 8 to 12 repetitions (1 set) of each exercise, at least 2 days a week

Special Considerations

n To warm up or cool down, do the same exercise at a slower speed or use

lighter weights

n Stretching exercises are good for stamina and flexibility

(see over)

My exercise diary Month:

n Talk to your healthcare provider about your goals before you begin an exercise program

My aerobic exercise goal: minutes times per week

My muscle-strengthening exercise goal: minutes times per week

My warm-up/cool-down/stretching goal: minutes times per week

Beside each day of the month, enter the type of exercise you did and how many minutes you exercised. (example: jogging 15 min)

Day Aerobic exercise Muscle-strengthening exercise Warm-up/Cool-down/Stretching

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31


©2012 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM3384R0 May 2012

takingmeds.com

Sticking With My Medicines—

What Will Work?

Taking medicines gets in the way of my day.

Taking more than one medicine at different times each day can be hard. The key is to create a

routine that fits your life.

Here are some useful tips:

• Where possible, take your medicines with other daily habits, like in the morning when brushing your

teeth or in the evening with dinner.

• Ask if your medicines should be taken with or without food. Talk to your doctor about the best time to take

your medicines.

If you sometimes forget to take your medicines:

• Use a pill box marked with the days of the week. Take it with you when you are away from home.

• Wear a watch. Set an alarm. Leave yourself a note on the bathroom mirror.

• Keep your medicine in a place where you will see it daily.

• Fill out a medicine log or calendar. Keep it with you at all times.



Taking your blood pressure medicine as directed by your doctor is one of the

Not taking your medicine as directed by your doctor means:

You may be at risk for serious health problems, like a heart

If you forget to refill your medicine on time:

Plan ahead for refills so that you do not run out of your medicine. For

To learn more about what may be getting in the way of taking your medicines, go to www.takingmeds.com.

“

http://www.takingmeds.com/

What is depression?

What is depression?

Depression is a real health problem. You do not feel like yourself.

Out of balance brain chemicals sometimes cause depression.

This may be helped with medicine or other treatment.

Who gets depression?

Anyone can get depression. Depression often runs in families.

How does depression feel?

• You may not think, feel, or act like yourself.

• Some people feel sad and “blue.”

• Other people are tired, bored, or feel like doing nothing.

• Some people feel angry or yell a lot.

• While some people can not sleep, other people sleep all the time.

What can I do for depression?

Go to a doctor if the sad, “blue,” or other bad feelings last for

more than 2 weeks. Tell the doctor how you feel. This helps

the doctor pick a medicine or other treatment.

Get help and feel like you again

Depression does not just go away. It is a real health problem.

You can not just “snap out” of depression. Take the first step

to feel like you again. Go to the doctor and get help.

©2005 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HCM686R0 June 2005

Depression action plan

Stress, demands, and worries may make it hard to remember

what to do. Make a plan and share it with your doctor.

Calm down and relax • Sit in a quiet room.

• Take slow, deep breaths.

• Walk away from things or people that upset me.

• Other

Change how I feel • Do something I like

• Join a support group.

• Exercise. Take a walk or bike ride.

• Smile.

• Listen to a song I enjoy

• Other

Change how I think • Focus on one thing at a time. Don’t think about everything.

• Do not think of bad events as reason to give up.

• Other

Take my medicine

Name and Strength of Medicine

How much to take When to take

Ask for help when I need it

Doctor Emergency 911

Pharmacist Other

©2005 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HCM687R0 June 2005

Are You Ready to Stop Smoking?

smoking cessation resources

It takes time and planning to stop smoking.

The first step is to learn how much you really want to stop and what your reasons are. The more you want to stop and the clearer your reasons are, the easier it will be for you to quit.

The statements below can help you learn why and how much you want to stop.

Check each statement that is true for you.

□ My desire to stop smoking is strong, and my reasons are clear to me.

□ Things are going well for me at home and at work.

□ I feel good. I have lots of energy.

□ In the next few weeks, I can take some time for myself if I need to cope with withdrawal symptoms (signs).

□ I have a stop-smoking support person in place.

□ I am worried about my health.

□ I want to look better.

□ I do not like my smoking habit.

□ Smoking is a bad part of my life.

□ I am tired of the way smoking makes me feel.

□ I want to quit smoking for my family.

□ I want to feel in control.

□ I am not going through a major life change.

©2005 The GlaxoSmithKline Group of Companies. All rights reserved. Printed in USA. HCM626R0 April 2005

Think often about why you want to stop smoking. Be sure to ask your doctor or your support person for help.

f4 All(t"

1 -87-Qult-,.,,o -6 ,

........., ...........

..

Immediaetly Air around you no longer dangerous to children and other adults. . -

2 Q minutes • Blood pressure drops to normal

• Pulse rate drops to normal • Temperature in hands and feet increase to normal

8 hours • Carbon monoxide level in blood drops to normal • Oxygen level in blood increasesto normal

4 8 hours • Nerve endings start regrowing

• Ability to smell and taste is enhanced

2 -12 weeks • Circulation improves • Breathing improves

• Walking becomes easier

l - 9 months • Coughing and sinus congestion decreases

• Shortness of breath decreases

• Overall energy increases

• lungs increase ability to self-clean and reduce infection

l year • Excess risk of coronary heart

disease is half that of a smoker

5 years • Stroke risk reduced to that of a

nonsmoker

• Risk of cancer of the mouth, throat,

and esophagus is half that of a

smoker

IQyears

• Life expectancy comparable to a

nonsmoker

• lungcancer death rate is about

half the rate of a smoker

• Risk of cancer of mouth, throat,

esophagus, bladder, kidney and

pancreas decrease

• Precance rous cells are replaced

1 5 years • Risk of coronary heart disease

comparable to that of a nonsmoker

Quit

Smoking

TOHACCO

, T RAI NI NG

.,.. ........... .•

I .,.. , CESSATlo.

\ Rf \ HH .I 111•:m(' \11 1.1' ( \f li t'- PROGRAM

The organizations and Web sites listed here can help you make heart-healthy changes

If you... Learn more here

Forget to take your medicine Ask or look for Quick Tips for Compliance from the American Heart Association

800-AHA-USA-1 or 800-242-8721 www.americanheart.org

Have tried to quit smoking in

the past but did not succeed Ask or look for Smoking Cessation Support: Quitting Smoking from the American Lung Association

800-LUNGUSA or 800-586-4872 www.lungusa.org

Need information on exercise Ask or look for Physical Activity in Your Daily Life from the American Heart Association

800-AHA-USA-1 or 800-242-8721 www.americanheart.org

Have trouble making healthy

food choices Look for My Pyramid Plan and Tips & Resources at www.mypyramid.gov

Other resources

The books and CD listed

here can help you make

healthy choices for diet and

exercise. Ask your local

library or bookstore to help

you find them.

Books

The New American Heart Association Cookbook, 7th Edition

By the American Heart Association, Published by Clarkson Potter, 2007

To Your Health! A Guide to Heart-Smart Living By the American Heart Association, Published by Clarkson Potter, 2001

CD

The Healthy Heart Walking CD: Walking Workouts for a Lifetime of Fitness By the American Heart Association, Published by Sound Ideas, 2004

Unless noted, the resources listed above are administered by independent third parties not affiliated with or endorsed by

GlaxoSmithKline. GlaxoSmithKline is not responsible for the contents of these resources. All contents of these resources and

all trademarks relating to them are the property of the respective third-party owners.


©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2028R0 November 2008

Hints


http://www.lungusa.org/


http://www.mypyramid.gov/

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