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February 2014
HEALTH DISPARITIES
Healthy Heart
Since heart disease is the number 1 cause of deaths in America, taking
steps to stay healthy early on can be vital to wellness!!
Types of Heart Problems!
Coronary Artery Disease – when plaque builds up in your arteries and
blocks blood flow which can heighten the risk of stroke or heart attack.!
Hypertension – high blood pressure in arteries (140/90 mmHg or above)!
Heart Attack – permanent damage to heart muscle due to lack of blood
supply!
Symptoms and Testing of Heart Problems!
Symptoms of heart problems can include angina (chest pain), faster
heartbeat, weakness or dizziness, nausea, or irregular heartbeats
Exercise to Heart Health
Benefits:!
• Strengthen your heart!
It is important to get tested regularly using one of these methods by a
medical professional:!
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Heart MRI!
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• Lowers stress levels!
EKG (electrocardiogram)!
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Heart disease diagnosis from doctor’s exam!
• Elevates mood!
• Improves symptoms of heart
disease!
Diet Interventions!
• Increase endurance!
You can improve heart health through these dieting methods:!
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Lowering saturated fats by 10% of total calories!
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Increase Mono/Poly Unsaturated fats by 15-25% of total calories!
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Avoid Trans Fat!
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Limit cholesterol consumption to less than 300 mg/day!
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Increase fiber to 32-38 g/day!
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Increase whole grain consumption to at least 6 oz !
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Increase fruits and vegetable consumption to 2 cups of fruit and 2
½ cups of vegetables a day
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Decrease salt consumption to 2300 mg/day if you don’t have heart
disease, and limit to 1500 mg/day if you do have heart disease.
Source: heart.org
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• Improved oxygen circulation!
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• Lower blood pressure
Tips to Exercising:!
• Exercise 20-30 min, at least 3-4
times a week
• Be sure any exercise is paced and
balanced with rest
• Avoid extreme heat or cold while
exercising as these may increase
the workload on the heart.
• Make sure to stay hydrated!!
• Consult with your doctor for safe
exercises, depending on how
severe the heart disease is.