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Establishing a Culture of Healthy Living

Establishing a Culture of Healthy Living. About Us!. Established in 1980 Merged with Stroke Foundation in 2006 Community based organisation established to: -educate people of SA about risks for CVD -help improve their lifestyles. Stats in SA.

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Establishing a Culture of Healthy Living

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  1. Establishing aCulture ofHealthy Living

  2. AboutUs! • Established in 1980 • Merged with Stroke Foundation in 2006 • Community based organisation established to: -educate people of SA about risks for CVD -help improve their lifestyles

  3. StatsinSA • 1 in 3 men & 1 in 4 women will suffer from heart disease before 60 • 81% of South Africans have >1 risk factor/s for the development of chronic diseases of lifestyle • Up to 80% of CVD could be prevented with good diet exercise avoiding smoking

  4. Statisticsindicate • 1 heart attack is recorded every 12 minutes • About 130 heart attacks and ± 240 strokes occur daily • About ¼ of these result in death • After HIV/AIDS, heart disease and stroke is the number 1 killer in South Africa

  5. Smoking High blood pressure High cholesterol Obesity Diabetes Physical inactivity Genetic inheritance (in the family) Are YouatRisk? Major risk factors

  6. ResultsofUnhealthy Living • Heart Disease • Hypertension • Obesity • Diabetes • Cancers • Osteoporosis

  7. Healthyis not… • Continuous dieting • Cutting out certain food groups • Starving yourself/skipping meals • Fad diets/miracle tablets • Indulging on fast & convenience meals

  8. Healthyis… • Eating a healthy, balanced diet (healthy snacks, all food groups) • Attaining & maintaining a healthy weight • Alcohol in moderation • Doing regular exercise • Not smoking • Managing stress A balanced diet is a biscuit in each hand…

  9. Eating Healthily Fibre… • Aim for 25-35g/day • At least 3 servings of starch/day should be wholegrain: • brown or whole wheat bread, high fibre cereals, oats, rye, barley, brown or wild rice, corn & popcorn • Regularly replace meats with legumes as a form of protein

  10. Eating Healthily Fibre cont.… Eat plenty of fruit & vegetables daily • Aim for 5 servings/day • 1 serving = 1 med. fruit/125ml fruit juice/ ½ cup cooked veg./1 cup raw veg./salad • At least 3 servings should be in solid form • Also contain important nutrients like vitamins & minerals

  11. Use fatssparingly • Concentrated form of energy • Transport fat soluble vitamins • Maintain healthy skin, hair & cell membranes • Choose more good fats (unsaturated)

  12. Energy ContentofFoods

  13. Sources of fats Saturated fats Unsaturated fats Animal Plant Poly Mono Beef Mutton Chicken Pork Egg Cream Butter Ghee Hard cheese Full cream dairy products Coconut oil/milk Palm/palm kernel oil Omega 3 Omega 6 Avocado Olives/oil Canola/ Rapeseed Peanuts/ oil Pecans Almonds Walnuts Flaxseed Sardines Pilchards Salmon Tuna Sunflower oil Seeds Safflower oil Corn oil Soybean oil Cottonseed oil ↑ LDL (‘bad’) cholesterol prevent blood clotting ↓ triglyceride levels ↓ LDL (bad) cholesterol Don’t ↓ HDL (‘good’) cholesterol ↓ LDL (‘bad’) cholesterol Can also ↓ HDL (‘good’) cholesterol *Some margarines made from poly- and/or monounsaturated fats

  14. Fighting bad fats Replace the ‘bad’ fats with the ‘good’ fats • Limit intake of red meat to 3x weekly • Eat oily fish @ least 2x weekly • Crush nuts/seeds & add to salads, yoghurt, cereals & smoothies • Use avocado as spread on wholegrain bread/crackers or add to salads • Opt for low fat or fat free dairy • Replace butter & hard, brick margarines with soft, tub margarines

  15. Beverages Drink plenty of clean, safe water • Prevents constipation & dehydration • NB to flush out toxins & waste products in the body • Aim for 6-8 glasses/day (1.5-2L) • Add fruit/cucumber slices/mint leaves • Herbal tea (Rooibos)

  16. Alcohol is not essential for health 1 unit/day ♀ 1-2 units/day ♂ Aim for @ least 2-3 alcohol free days during the week One unit =120 ml wine/340 ml beer/25 ml spirits Beveragescont. … Use alcohol in moderation if at all Drink Sensibly – do not accumulate!!

  17. Other Beverages • Max. 4 cups coffee/6-8 cups non-herbal tea/day (300mg caffeine) • Sugar-free carbonated drinks, flavoured water & mixers • 2 cups low fat/fat-free milk/yoghurt drinks/day (unsweetened) from 5yrs • Sports & energy drinks for endurance athletes

  18. Use salt sparingly • High salt intake has been linked to high blood pressure • Max 6g/day = 1 tsp • Add less salt to cooking • Limit processed food • Remove the salt cellar from the table • Opt for fresh herbs & spices/lemon to add flavour to meals

  19. Use sugar sparingly • Use foods & drinks containing sugar sparingly & not between meals • Can be enjoyed at special occasions/as a treat • Includes cold drinks, cake, sweets, chocolates, ice cream, syrup, honey, jam Remember sugar in hot drinks adds up!!

  20. These products are: Lower in cholesterol Lower in saturated fat Lower in sodium Lower in added sugar Higher in fibre (where applicable) What is the Heart Mark? A guideline for shoppers to identify healthy products on the shelf

  21. Healthypreparationmethods • Remove all visible fats before cooking (fat on meat, skin on poultry) • Use only a small amount of oil or margarine • Opt for steaming, grilling, poaching & boiling • Use non-stick pans & cooking spray for grilling or stir frying

  22. Enjoy a wide variety of foods Eating Healthily

  23. Eating Healthily Healthy Plate Model

  24. In SA in 2003 62% of men & 48% of women followed a sedentary lifestyle Aim for 150 minutes/week Moderate-intensity Aim to be breathless but not speechless = brisk walking, swimming, dancing, non-competitive sports Check with a healthcare professional first Living Healthily Do regular exercise Energy in = Energy out

  25. Living Healthily Not smoking • Smoking: • Increases your risk of heart disease by 2-3 times • Doubles your risk of having a stroke • Contributes to 1/3 of all cancers • Responsible for the death of ½ of it’s life-long users There is no safe level of exposure to tobacco products

  26. Overweight or obesity High blood cholesterol High blood pressure Diabetes Living Healthily Managing other risk factors

  27. AimforaHealthy Body Weight • In 1998 56% of women & 29% of men in SA were overweight/obese. These high rates had not changed by 2003 • Attain & maintain a healthy body weight (BMI<25) • Eat a healthy, balanced diet (all food groups) for long-term management • See dietician or join weight loss group BMI = weight (kg)/height (m) x height (m) Ideal waist circumference: <80cm ♀ <94cm ♂

  28. KnowYourNumbers! Cholesterol • Ideal cholesterol <5mmol/L or <4.5mmol/L if you are at risk • Have cholesterol checked at least once every 6-12 months • Fasting lipogram once every 5yrs • Those with family history - once every 6 months • Those with hypercholesterolemia - once every 3 months until under control

  29. Know Your Numbers cont. … Blood pressure • Have BP checked once a year once >20yrs old • If hypertensive @ least every 3 months Glucose • Test blood glucose if overweight &/or >45yrs • Those with family history - get tested earlier • NB to recognize symptoms Remember to have you BP checked today!

  30. Questions?

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