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Know Your Heart Online Workshop

Know Your Heart Online Workshop. Understanding Your Heart Numbers. Know Your Heart Online Workshop: Understanding Your Heart Numbers . Introduction

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Know Your Heart Online Workshop

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  1. Know Your Heart Online Workshop Understanding Your Heart Numbers

  2. Know Your Heart Online Workshop: Understanding Your Heart Numbers • Introduction • This online learning experience is designed to provide you with information regarding the factors that impact your risk for heart disease. • Please take a moment to view our other Know Your Heart Online Workshops for additional information about ways to improve your heart health. • Delnor Hospital also offers free Know Your Heart risk assessments and workshops. Current program listings are available at www.delnor.com (click on Register for Classes and Events).

  3. Why Should We Know Our Numbers? • It is important to protect your heart and keep it strong by knowing what your risk factors are and what we can do to prevent heart disease. • They key numbers to know to protect your heart are: • Cholesterol, HDL, LDL, Triglycerides • Blood Pressure • Blood Glucose • Body Mass Index

  4. Cholesterol • Cholesterol is a fatty substance that comes from 2 sources. • Blood cholesterol is produced in the body and helps the body digest dietary fats, make hormones and build cell walls. • Dietary cholesterol is found in foods of animal origin – eggs, meat, fish, poultry and dairy products. • Cholesterol is carried in the blood by lipoproteins: • LDL (bad) cholesterol is the main source of cholesterol build up and blockage in the arteries. Over time, this build up can cause hardening of the arteries, slowing or blocking of the blood flow to the heart. • HDL cholesterol is known as the good cholesterol, it helps keep the cholesterol from building up in the arteries.

  5. CholesterolGoals • Total Cholesterol (TC): Less than 200 mg/dl • HDL Cholesterol (HDL): More than 60 mg/dl • LDL Cholesterol (LDL): Less than 100 mg/dl • Triglycerides: Less than 150 mg/dl • Ratio (TC/HDL): ≤ 3.0-4.0 is optimal • For more information, visit the American Heart Association at http://www.heart.org

  6. Ways To Lower LDL and TC Levels • Fat: • Eat less fat, especially saturated fat (animal fats). These fats will increase your LDL and TC more than anything else. • No more than 20-25% of your total calories should come from fat, and no more than 7% of total calories should be saturated fat. • Limit Trans Fatty Acids (those found in margarine and shortening) in your diet. • Fiber: • Eat more fiber-rich foods such as whole grains, as well as fruits and vegetables. • Soluble fiber, in particular reduces the risk of heart disease and lowers LDL cholesterol. Good sources of soluble fiber are oats, beans and peas, citrus fruits, apples, bananas and bran cereal.

  7. Ways To Lower LDL and TC Levels • Lose weight if you are overweight or maintain your ideal weight. • Follow a regular exercise program including aerobic exercise for 30-45 minutes /day for a minimum of 3 times per week. • Keep regular appointments with your physician for lipid profile test-ing and regulation of cholesterol lowering medications if you are taking them.

  8. Ways To Improve HDL Cholesterol • Increase use of monounsaturated fats like olive or canola oil, while keeping the total fat intake low. • Incorporate omega-3 fatty acids into your diet (the type of polyunsaturated fat found in fish and flaxseed). • Lose weight if you are overweight, or maintain your ideal weight. • Follow a regular exercise program. • Quit smoking or stay smoke free.

  9. Triglycerides • Triglycerides is the most common type of fat in your body and elevated triglyceride levels can put a person at a higher risk for heart disease, stroke and diabetes. Ways to Improve Triglycerides • Limit intake of sugar and alcohol. • Read food labels carefully and note the carbohydrate and sugar content. • Reduce the amount of alcohol consumed, limit alcohol to 1 drink/day for women and 2 drinks/day for men. • Try to consume more foods that are nutrient-dense (foods low in calories but high in nutrients) such as fruits and vegetables. • Eat less simple carbohydrates such as those found in candy, soda, dried fruits, cookies, etc.

  10. Cholesterol Lowering Medications • Sometimes diet and exercise are not enough and you may need to have the help of medications to control your cholesterol. • When you reach your cholesterol goals, you need to continue taking the medication. • Depending on the medication prescribed by your doctor, you may need some lab tests on a regular basis. • If you are taking a lowering-cholesterol medication called “statins,” grapefruit and grapefruit juice can potentiate the effect of these types of medications.

  11. Blood Pressure • Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries. • Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use. • Blood pressure is typically recorded as two numbers and written as a ratio such as 118/78. • The top number, called the systolic pressure, measures the pressure in your arteries when your heart beats. • The bottom number, called the diastolic pressure and measures the pressure in your arteries when your heart relaxes. ●Optimal blood pressure is less than 120/80.

  12. Blood Pressure • High blood pressure or Hypertension is defined as a systolic or top number greater than 140 and/or the diastolic or bottom number greater than 90. • What is the impact of High Blood Pressure? • Uncontrolled hypertension can lead to heart disease, stroke, kidney disease, and blindness by damaging the arteries associated with those organs. • High blood pressure also causes the heart to work harder and become enlarged over time, which weakens the heart and can lead to heart failure. The arteries become harden and less elastic, leading to the build-up of arthrosclerosis. • It is important to understand that if you are on blood pressure medication and your blood pressure is within the normal range, you still have hypertension but it is controlled.

  13. How Can You Control High Blood Pressure? • Lose weight or maintain a healthy weight. • Stop smoking or stay smoke free. • Modify your diet; particularly by limiting your sodium intake. • Exercise regularly. • Control stress. • Limit alcohol consumption. • Take your medication as prescribed. • Measure your blood pressure at home and keep a record to discuss with your physician.

  14. Blood Glucose • Blood Glucose is the main sugar found in the blood and is the body’s main source of energy. It is also called blood sugar. • When you eat, some of the food breaks down into blood glucose. • Glucose travels in the blood stream to the muscle cells to make energy. • Insulin is made by the pancreas and is needed to move the sugar from the blood. • Without insulin, the sugar stays in the blood stream. • When a person has diabetes, the pancreas does not work properly to help carry the sugar into the muscle cells. • Over time, high blood glucose causes damage to the heart and blood vessels, eyes, feet, nerves, brain and the kidneys.

  15. Blood Glucose Goals • If you do not have diabetes, your blood sugar goal is to be less than 100 mg/dl when fasting. • If you have diabetes, your blood sugar goal should be: • 70-130 mg/dl before meals. • 100-160 mg/dl, two hours after meals. • For more information on diabetes and blood sugar, visit the American Diabetes Association at : http://www.diabetes.org

  16. Body Mass Index (BMI) • Body Mass Index (BMI) is a calculation that measures the percent of body fat and is a good gauge for your risk for heart disease. • It is calculated using your height and weight measurements. • A BMI less than 18.5% is considered underweight • A BMI between 18.5-24.9% is considered healthy • A BMI between 25-29.9% is considered overweight • A BMI of 30 or greater is considered obese • To calculate your BMI, visit the National Institutes of Health at: http://www.nhlbisupport.com/bmi/

  17. Know Your Heart Online Workshop • Thank you for participating in this online workshop! • Visit us at www.delnor.com to learn about our other programs, including our free Know Your Heart Risk Assessments and Workshops. • Questions? Call us at 630-208-3999

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