Healthy heartppt

Janet Bond Brill, PhD, RD, LDNCardiovascular Nutritionist, exercise physiologist

Author of Cholesterol Down: 10 Simple Steps to Lower your Cholesterol in 4 weeks—without prescription drugsPrevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease

Healthy Heart, Healthy You:10 Lifestyle Strategies to Keep your Ticker Beating Strong

Source: American Heart Association. Heart Disease and Stroke Statistics—2012 update. Dallas Texas: American Heart Association; 2012.

Staggering Statistics

Over 80 million Americans (>1 in 3) have some form of Cardiovascular Disease (CVD)

CVD (primarily heart attacks and stroke) was responsible for 1 in 3 deaths in 2008

An American dies from CVD about every 39 seconds

Deaths from cardiovascular disease (2008)

Coronary HeartDisease

Stroke

High Bloodpressure

Heart Failure

Arterial Disese

Other

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%

Source: American Heart Association, Heart Disease and Stroke Statistics—2012 Update (Dallas, TX, AHA, 2012)

CVD is expensive to treat!

Source: American Heart Association, Heart Disease and Stroke Statistics—20012 Update (Dallas, TX, AHA, 2012)

CVD treatment could break the bank!

What was different about the year 1918 in the history of heart disease in this country?

Answer: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?

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

Heart disease is a PREVENTABLE

Disease!

Remember…Heart Attacks and Stroke are Almost Entirely Preventable through Healthy Lifestyle Changes

Ten Simple Lifestyle Strategies to keep your Ticker Beating Strong

#1. Don’t smoke

10 Lifestyle Strategies to Keep your Ticker Beating Strong

#2. Perform Cardio

Exercise dai ly


Walk, run, jog, swim, bike, hike, dance…

#3. Perform Strength training/ res istance exerc ises at least twice a

week


#4. Eat Like You’re in

Crete (Mediterranea

n)


Think “Plant-Fish” for opt imal health

10 Daily Tips for eating a Mediterranean-style diet:

2. Eat whole grains3. Make olive oil your main fat4. Eat foods high in marine omega-3 fatty acids (fatty fish like

salmon)5. Eat foods high in plant omega-3 fatty acids (flaxseeds and chia

seeds)6. Eat dark, leafy greens7. Eat beans (especially soy) 8. Eat nuts9. Eat fruit10. Add in cholesterol-lowering functional foods like phytosterols11. Enjoy a small amount of dark chocolate

When it comes to chocolate the devil is in the details!

Eat Dark chocolate

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.

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

#5. Drink a glass or two of

red wine with

dinner*


* Only if you can drink safely and responsibly

#6. Achieve

and maintain

a healthy

body weight


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.

#7. Release stress in a

healthful manner


#8. Achieve

and maintain

a healthy

body weight


#9. Strive

for Ideal “Good”and “Bad” Cholester

ol numbers


“Good” HDL > 60

“Bad” LDL < 100

#10. Strive for a blood

pressure reading

of 120/80 or less


Stack the odds in your favor

Lifestyle Intervention for Longevity:

The Fantastic Fourl No smokingl Physically active (≥ 30 minutes/day)l Mediterranean diet with moderate

alcohol (red wine) intakel Healthy body weight

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 , l i festyle and healthy body weight can

cut the r isk of MI by 92%”--Dr. Agneta Akesson,

study author

Heart disease is a PREVENTABLE

Disease!

“Are you doing enough to prevent CVD?”

Heart Attacks and Stroke

Vintage lessons to be learned…

“Let food be thy medicine and let thy medicine be thy food.”

~ Hippocrates, The Father of Modern Medicine

(460 – 377 BC)

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Healthy heartppt