HEART HEALTH Anjanette Fraser The Natural Alternative Health & Wellbeing Ltd
AGENDA 1 Heart conditions 2 Blood pressure 3 Diabetes 4 Cholesterol 5 Smoking 6 Alcohol 7 Exercise 8 Weight
UK STATISTICS Chronic heart disease is the biggest cause of death causing 26% of all deaths Every 3 mins someone visits the hospital with a heart attack One in 7 men and one in 11 women die from coronary heart disease Coronary heart disease kills twice as many women as breast cancer Manchester and Glasgow have the highest premature death rates
HEART CONDITIONS Angina Heaviness or tight chest, maybe spread to arms, neck, jaw, back or stomach. Perhaps dull ache Brought on by physical activity, emotional upset, cold weather, after a meal Heart Attack Varying from severe pain in centre of the chest to mild discomfort or indigestion. Possibly light headed or short of breath Caused by narrowing of arteries from build up of fatty material. Fatty tissue may break off and form a clot Stroke Blood supply carrying oxygen to the brain is blocked by blood clot or burst blood vessel Facial weakness Arm weakness Speech problem Time to call 999 In an emergency dial 999 and give CPR if necessary
QUESTION TIME Do you add salt to your food when you cook/eat?
What proportion of adults have high blood pressure? 1/3 - half of which aren t receiving treatment
BLOOD PRESSURE Should be below 140/90mmHg heart may become enlarged and less able to beat effectively You might not be aware of high blood pressure you don t always feel it Excess of this number is Hypertension symptoms may include nosebleeds, tinnitus, dizziness, headaches 4 key minerals from your diet can effect blood pressure: sodium (salt) inside cells increases pressure potassium inside the cell decreases pressure calcium increases pressure magnesium decreases pressure
CONTROLLING BLOOD PRESSURE Water (if diet is high in salt) Nuts, seeds, avocado, fish to lower cholesterol (contain good fats, vitamins & minerals) Exercise Caffeine (tea, coffee, coke, chocolate, Red Bull) Alcohol Stress (try meditation, yoga, breathing exercises, stretching) Salt, excess red meat, saturated fats (animal fats)
By how much can Diabetes increases your risk of cardiovascular disease? Double
DIABETES Excessively high levels of sugar in the blood Insulin (think of it as a key) is unable to unlock cells to let the sugar move from the blood into the cells Diabetics often tired as a result Artery walls can be damaged by too high sugar in the blood, and likely to build up fatty deposits
QUESTION TIME How often do you eat red meat?
REDUCING RISK DIABETES Try to stick to 3 meals and limit snacks Exercise where/when you can. Interval training most beneficial Reduce amount of carbohydrates (bread, pasta, rice, potatoes) Increase amount of vegetables, and limit fruit to no more than two pieces per day Replace carbonated drinks with sparkling water
What percentage of adults have high blood cholesterol levels (5mmol/l or above) 60%
CHOLESTEROL At risk? Fatty substance made in the body & obtained from from food HDL (good) removes cholestrol via liver from blood Over 40 Overweight High blood pressure Ideally Total chol 4.0-5.0 Essential for cell membranes, hormones, repairing arteries & brain chemistry LDL or VLDL (bad) moves cholesterol from liver to cells Diabetes Family history heart disease or high cholesterol LDL <2.0 Average cholesterol is 5.5 for men & 5.6 for women in the UK
CONTROLLING CHOLESTEROL Fish, fish oil supplement or flaxseed Fibre (oats, wholegrains, fruits, vegetables) Olive oil for cooking Good fats (nuts, seeds, olives, avocado, fish) Exercise Excess animal fats (red meat, butter, cheese, crisps) Fried foods Cakes & biscuits which contain unhealthy fats Alcohol Smoking (damages cholesterol) Plant sterols may reduce cholesterol when taking 2g day Eggs are OK provided the egg white is eaten with the yolk
SMOKING Heart disease is 60% higher in smokers (and 80% higher in heavy smokers) compared to non smokers Most common in men 20-34yrs old Most common in women 16-24yrs old Contains toxic substances, including cadmium 3 times more like to suffer a heart attack 25mg vitamin C lost for every cigarette smoked If you would like to stop, try keeping note of the situations which trigger you to smoke. Pick a situation, then for 2 weeks try not to smoke during this situation. Repeat every 2 weeks picking a different situation each time.
QUESTION TIME How many times per week do you exercise?
In 2010, what proportion of men and women exceeded the Government s recommended alcohol intake? More than a third of men (36%) and over a quarter of women (28%)
ALCOHOL WHO estimates 2% of heart disease and 5% of strokes are due to alcohol Alcohol can lead to abnormal heart rhythm & high blood pressure Alcohol is high in sugar & calories
A higher percentage of men meet government recommendations for physical activity than women, but what proportion of men do? Less than 50%
EXERCISE Physical activity reduces the risk of heart disease Needs to be regular and aerobic (increasing your heart rate & breathing) 30 min at least 5 times week (or as much as you can) Take the stairs Park further from office Enjoy the garden
What proportion of UK adults are obese? 27%
DIET GDA GUIDELINES Weight gain = excess intake of energy over expended energy 61% adults are overweight or obese (BMI of over 25) Reduce carbohydrates (sugar) <90g for women <120g for men Increase fibre >24g day Reduce saturated fats <20g for woman & <30g for men Reduce salt <6g day Average person has 10g
What proportion of the UK population consume the recommended 5 or more portions of fruit and vegetables a day? 25%
HEART HEALTH TIPS Reduce red meat to no more than 2 x week mince, steak, lamb, duck, bacon Reduce excessive saturated fats cheese, butter, bacon rind, chicken skin, fried foods, crisps, cream, cakes, biscuits, chocolate Eat more oily fish (at least 2 x week) sardines, mackerel, salmon, fresh tuna (or fish oil supplement) Include at least one vegetarian meal per week and more fibre Eat at least 5 portions of fruit and vegetables daily (mostly vegetables) Reduce salt to <6g day Consider nutrition supplements: multi-vitamin mineral supplement (with magnesium and vitamin C) fish oil garlic
ANY QUESTIONS? Put your heart health questions to Anjanette now. How to send in your question Using the control panel on the right-hand side of you screen, click questions and then type your heart health question in the box provided, then press send. Or Tweet them using #AskCABA
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