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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.
This material was developed by GlaxoSmithKline.
© 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.
This material was developed by GlaxoSmithKline.
© 2009 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2155R0 February 2009
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:
This material was developed by GlaxoSmithKline.
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.
This material was developed by GlaxoSmithKline.
© 2010 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2416R0 January 2010
“
“
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.
This material was developed by GlaxoSmithKline.
© 2010 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2414R0 January 2010
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.
This material was developed by GlaxoSmithKline.
©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.
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2053R0 October 2008
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
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2060R0 October 2008
Photo by Ale Olguin
Eat healthy…
Eat lean
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
✓ American Diabetes Association at www.diabetes.org
✓ National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2058R0 October 2008
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.
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2059R0 October 2008
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
✓ American Diabetes Association at www.diabetes.org
✓ National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2057R0 October 2008
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.
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2055R0 October 2008
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.
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2037R0 October 2008
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
This material was developed by GlaxoSmithKline.
©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.
This material was developed by GlaxoSmithKline.
© 2009 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2160R0 February 2009
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.
“
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
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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.
This material was developed by GlaxoSmithKline.
©2008 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. HM2028R0 November 2008
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