Healthy heartppt

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Healthy heartppt

  1. 1. <ul><li>Janet Bond Brill, PhD, RD, LDN </li></ul><ul><li>Cardiovascular Nutritionist, exercise physiologist </li></ul><ul><li>Author of </li></ul><ul><li>Cholesterol Down: 10 Simple Steps to Lower your Cholesterol in 4 weeks—without prescription drugs </li></ul><ul><li>Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease </li></ul>Healthy Heart, Healthy You : 10 Lifestyle Strategies to Keep your Ticker Beating Strong
  2. 2. Staggering Statistics Source: American Heart Association. Heart Disease and Stroke Statistics—2012 update . Dallas Texas: American Heart Association; 2012. <ul><li>Over 80 million Americans (>1 in 3) have some form of Cardiovascular Disease (CVD) </li></ul><ul><li>CVD (primarily heart attacks and stroke) was responsible for 1 in 3 deaths in 2008 </li></ul><ul><li>An American dies from CVD about </li></ul><ul><li>every 39 seconds </li></ul>
  3. 3. Deaths from cardiovascular disease (2008) 50% 17% 7% 7% 4% Heart disease is the single largest killer of American men and women Source: American Heart Association. Heart Disease and Stroke Statistics—20012 update . Dallas Texas: American Heart Association; 20012. 15%
  4. 4. CVD is expensive to treat! Source: American Heart Association, Heart Disease and Stroke Statistics—2012 Update (Dallas, TX, AHA, 2012)
  5. 5. CVD treatment could break the bank! Source: American Heart Association, Heart Disease and Stroke Statistics—20012 Update (Dallas, TX, AHA, 2012)
  6. 6. What was different about the year 1918 in the history of heart disease in this country? <ul><li>Answer: </li></ul><ul><li>Since 1900 heart disease has been the #1 killer in the U.S. every year but 1918 . What was the leading cause of death that year? </li></ul>
  7. 7. The 1918 Spanish flu pandemic, in which between 50 million to 100 million people worldwide died, some 500,000 of them in the United States, haunts modern influenza investigators. This photograph shows victims crowded into an emergency hospital at Fort Riley, Kan. Source: National Museum of Health and Medicine, Armed Forces Institute of Pathology
  8. 8. Heart disease is a PREVENTABLE Disease !
  9. 10. Remember… Heart Attacks and Stroke are Almost Entirely Preventable through Healthy Lifestyle Changes
  10. 11. Ten Simple Lifestyle Strategies to keep your Ticker Beating Strong
  11. 12. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #1. Don’t smoke
  12. 13. #2. Perform Cardio Exercise daily 10 Lifestyle Strategies to Keep your Ticker Beating Strong Walk, run, jog, swim, bike, hike, dance…
  13. 14. #3. Perform Strength training/ resistance exercises at least twice a week 10 Lifestyle Strategies to Keep your Ticker Beating Strong
  14. 15. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #4. Eat Like You’re in Crete (Mediterranean)
  15. 16. Eat the Mediterranean Way Think “Plant-Fish” for optimal health
  16. 17. 10 Daily Tips for eating a Mediterranean-style diet: <ul><li>Eat whole grains </li></ul><ul><li>Make olive oil your main fat </li></ul><ul><li>Eat foods high in marine omega-3 fatty acids (fatty fish like salmon) </li></ul><ul><li>Eat foods high in plant omega-3 fatty acids (flaxseeds and chia seeds) </li></ul><ul><li>Eat dark, leafy greens </li></ul><ul><li>Eat beans (especially soy) </li></ul><ul><li>Eat nuts </li></ul><ul><li>Eat fruit </li></ul><ul><li>Add in cholesterol-lowering functional foods like phytosterols </li></ul><ul><li>Enjoy a small amount of dark chocolate </li></ul>
  17. 18. Eat Dark chocolate When it comes to chocolate the devil is in the details! Engler M and Engler M. The emerging role of flavonoid-rich cocoa and chocolate in cardiovascular health. Nutrition Reviews . 2006;64(3):109-118; Flammer A, et al. Dark chocolate improves coronary vasomotion and reduces platelet reactivity. Circulation . 2007; 116:2376-2382.
  18. 19. Study: In people ages 70-90, eating a Mediterranean-style diet and greater physical activity are associated with 65-73 percent lower rates of death. Source: Kim T.B. Knoops, et al., “Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women: The HALE Project,” JAMA (2004);292:1433-1439
  19. 20. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #5. Drink a glass or two of red wine with dinner* * Only if you can drink safely and responsibly
  20. 21. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #6. Achieve and maintain a healthy body weight
  21. 22. Waist > 40” men, >35” women Study: Katherine Esposito, et al., “Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome: A Randomized Trial,”; JAMA. 2004;292:1440-1446.
  22. 23. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #7. Release stress in a healthful manner
  23. 24. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #8. Achieve and maintain a healthy body weight
  24. 25. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #9. Strive for Ideal “Good”and “Bad” Cholesterol numbers “ Good” HDL > 60 “ Bad” LDL < 100
  25. 26. 10 Lifestyle Strategies to Keep your Ticker Beating Strong #10. Strive for a blood pressure reading of 120/80 or less
  26. 27. Stack the odds in your favor
  27. 28. Lifestyle Intervention for Longevity: The Fantastic Four <ul><li>No smoking </li></ul><ul><li>Physically active (  30 minutes/day) </li></ul><ul><li>Mediterranean diet with moderate alcohol (red wine) intake </li></ul><ul><li>Healthy body weight </li></ul>Source: Agneta Akesson, et al. Combined effect of low-risk dietary and lifestyle behaviors in primary prevention of myocardial infarction in women. Arch Intern Med 2007;167(19):2122-2127. Study: “ The combined benefit of diet, lifestyle and healthy body weight can cut the risk of MI by 92%” --Dr. Agneta Akesson, study author
  28. 29. Heart disease is a PREVENTABLE Disease !
  29. 30. “ Are you doing enough to prevent CVD? ” Heart Attacks and Stroke
  30. 31. Vintage lessons to be learned… <ul><ul><ul><li>“ Let food be thy medicine and let thy medicine be thy food.” </li></ul></ul></ul><ul><ul><ul><li>~ Hippocrates, </li></ul></ul></ul><ul><ul><ul><li>The Father of Modern Medicine </li></ul></ul></ul><ul><ul><ul><li>(460 – 377 BC) </li></ul></ul></ul>

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