CARDIOVASCULAR HEALTH CONTROLLING YOUR RISK FACTORS Carina Price, RN, COHC
Heart Disease The Facts
Heart Disease Heart Disease is more common than decades in the past and often silent until it strikes. It is important to recognize the factors that put you at risk
Uncontrollable Risk Factors Male or females over 55 Older age Family history of heart disease Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
Controllable Risk Factors Smoking High LDL or bad cholesterol Low HDL or good cholesterol High Blood Pressure Physical Inactivity Obesity (More than 30% over one s ideal body weight) Uncontrolled Diabetes Uncontrolled Stress and Anger
Risk Factor Reduction Smoking or Tobacco Use Cholesterol Triglyceride Blood Pressure Weight Physical Activity Diabetes Stress
Life s Simple 7
Quit Smoking Leads to the build up of plaque that clogs blood vessels that supply the heart with blood Decreases oxygen Temporarily raises blood pressure Damages the linings of blood vessels Risk of heart attack is DOUBLE that of nonsmokers Quitting smoking can eventually repair the damage done by smoking
Control Cholesterol Fatty substance your body need to make cells. Too much in your blood can clog your arteries Eat a low-fat, low cholesterol diet to help lower total cholesterol and LDL Exercise regularly to help raise the HDL Drink alcohol in moderation (too much can raise the triglycerides) Lose weight if needed Take medication if prescribed to you
What Levels Are Desirable? Adults Total Cholesterol LDL Cholesterol With Diabetes HDL Cholesterol Men Women Triglycerides <200 mg/dl <100 mg/dl <70 mg/dl >40 mg/dl >50 mg/dl <150 mg/dl HDL TG LDL
Types of Cholesterol HDL Cholesterol Good cholesterol ; stands for high-density lipoprotein. Transports cholesterol back to the liver for excretion or reprocessing (recycler). High levels are beneficial. LDL Cholesterol Bad cholesterol ; stands for low-density lipoprotein. Increases build-up of fat-like materials (plaque) that attach to your blood vessels. Low levels are the most desirable.
Triglycerides When consumed in excess, too much sugar does not get used as fuel for our bodies and is stored as fat. This storage form of fat for sugar is called triglyceride. Affect on blood: High TG levels may be associated with low good cholesterol (HDL) levels. To reduce your triglyceride level; control your weight, be physically active, give up tobacco, and limit foods with a lot of added sugar. Food Sources: candy, sweets, bakery prepared items (baked goods), soda and alcohol
Control Blood Pressure Measures the pressure against the walls of your blood vessels-too high injures the wall of the arteries Top number (systolic) is the pressure against the walls of your blood vessels when your heart is pumping Bottom number (diastolic) is the pressure against the walls of your blood vessels when your heart is resting (between beats) Exercise regularly-natural way to lower your vascular resistance Maintain a healthy weight Kick the smoking habit Watch salt intake Control your stress
Control Blood Pressure
Get Active Exercise CAN: strengthen your heart and raise your HDL (good cholesterol) reduce stress help you lose weight, which can help lower your blood pressure and lower your LDL (bad cholesterol) Reduce blood sugar levels Take stairs instead of elevators Park further away 30 min. or more at least 5x s week Always consult your healthcare provider before starting any new exercise program.
AHA Physical Activity in Adults
Control Weight Being overweight increases your risk for heart disease by: Increases development of high blood pressure, high cholesterol, and diabetes Makes your heart work harder to pump blood throughout your body Waist Circumference risk factor: >35 women >45 men Do you know your BMI or waist circumference?
Body Mass Index
Body Mass Index
Control Diabetes Diabetes is a condition where blood glucose (sugar) is at unhealthy levels. Diabetes is managed primarily with diet, medications (oral and/or injected), exercise and healthy body weight. There is no cure for diabetes Coronary artery disease is the most common cause of death in Type 2 diabetes. 2 out of 3 people with diabetes will die from heart disease or stroke. High blood sugar levels damage the blood vessels
Control Stress and Anger Stress is your body s response to any physical or emotional demand. Too much unrelieved stress can lower your body s resistance to disease, contribute to insomnia, and may cause changes in the body s chemistry that can directly affect your heart health. Constant unrelieved stress means the heart remains over-taxed and blood pressure, cholesterol, and fat levels in the blood remain elevated. Learn deep breathing and muscle relaxation exercises Balance your life: work, family, recreation, and quiet time Exercise regularly
Reduce and Manage Stress
Go RED for Women!
Don t Ignore the Signs
The Heart is a Remarkable Instrument Your heart is roughly the same size as both your fists put together Your heart beats about 100,000 times a day If you squeeze a tennis ball hard, that s roughly the same force your heart uses to pump blood through the body Your body contains roughly 6 quarts of blood, which is circulated through the body 3 times every minute Your blood travels a total of 12,000 miles every day, that s equal to four times across the U.S. The aorta is one of the largest arteries in the body with the diameter of a garden hose. On the other hand, capillaries are so small that ten of them are equal to the thickness of a single human hair.
Be Heart Smart! In summary, we can control a lot of the risk factors that affect our heart. Talk to your primary care provider if you have any questions or concerns for yourself or a family member.
Cardiovascular / Heart Health QUIZ Name: 1. Controllable risk factors for heart health include: a. High blood pressure b. Uncontrolled diabetes c. Smoking d. All of the above 2. How does smoking affect your heart? Circle all that apply. a. Decreases oxygen to your heart b. Leads to build up of plague that clogs blood vessels c. Doubles the risk of heart attack d. Only affects your cancer risk, doesn t affect your heart 3. What is the best strategy to lower blood pressure? Circle all that apply. a. Regular exercise b. Healthy weight c. Limit salt intake d. Quit smoking 4. The heart attack symptoms and signs for women and men are the same. a. TRUE b. FALSE 5. Why is it so important for people with diabetes to control their blood glucose levels? a. High blood glucose levels can damage blood vessels b. Heart disease is the most common cause of death in people with uncontrolled type 2 diabetes c. To allow them to eat more food d. Answers a&b