HEALTHY HEART JEOPARDY

Healthy Eating Risk Factors Exercise Heart Basics

WHAT IS YOUR BLOOD PRESSURE GOAL ; AND STATE 2 WAYS YOU CAN LOWER YOUR BLOOD PRESSURE Home answer

BP Goal: Your BP goal is less than or equal to 120/80 When High Blood Pressure is left uncontrolled it can damage the blood vessels increasing your risk of Heart disease, other vascular disease such as Peripheral Arterial Disease, and stroke. _________________________________________________________ Methods to help control your Blood Pressure: Taking your medications as prescribed Eating a heart healthy Mediterranean style diet Watch your sodium (salt) intake Exercise regularly Do Not Smoke Manage your Stress Alcohol consumption in moderation Home

LIST 4 CONTROLLABLE RISK FACTORS FOR HEART DISEASE Home Answer

Controllable Risk Factors for Heart Disease: High cholesterol Smoking High Blood Pressure Diabetes/Pre-diabetes Inactivity or Sedentary Lifestyle Over weight Unmanaged Stress Home

WHAT IS CHOLESTEROL ; AND STATE 2 WAYS YOU CAN CONTROL YOUR CHOLESTEROL home Answer

Cholesterol: Cholesterol is a waxy fat-like substance found naturally in the body. Most of the cholesterol in our bodies is produced in the liver, though some of it comes from the foods we eat. The body needs some cholesterol, as it is important to the body's cell membranes, for the production of certain hormones, and helps act as insulation for your nerves. However too much bad cholesterol (LDL) and high Triglycerides increase your risk of Heart Disease. Ways to Control your Cholesterol: Take your cholesterol lowering medication (statin) as directed. Follow a heart healthy diet Exercise !! Maintain a healthy body weight Control blood sugars Home

IS LDL CHOLESTEROL GOOD OR BAD AND WHAT IS YOUR LDL GOAL? Hard Arteries? Home Answer

LDL cholesterol is BAD Cholesterol Your LDL goal is to be less than 70 if you have Coronary artery disease Your LDL goal should be less than 100 if you do not have Coronary artery disease. Home

NAME 2 THINGS YOU CAN DO TO AVOID TYPE 2 DIABETES OR BETTER CONTROL YOUR BLOOD SUGAR LEVELS. Home Answer

Controlling Blood Sugar Levels : Exercise! Exercise! Eat a heart healthy diet (rich in fiber and limit refined carbohydrates!!!) Control your weight If you are diabetic take your medications as directed and monitor your blood sugars as directed. Home

WHAT ARE SATURATED FATS; NAME 2 SOURCES Home Answer

Saturated fats: Solid at room temperature Sources = animal meats, dairy products, tropical oils, butter Home

WHAT ARE THE BENEFITS OF ADDING FIBER AND WHOLE GRAINS TO YOUR DIET? Home Answer

Benefits of Fiber: Helps decrease our bad cholesterol. Adds bulk to our diet increasing satiety and thus aiding in weight loss. Helps to even out your blood sugar and thus aids in decreasing risk of type II diabetes. Helps your bowels function properly. Home

STATE 3 WAYS YOU CAN ADD MORE FIBER TO YOUR DIET Home Answer

Home Choose fresh fruits and vegetables rather than juice Eat the skins on your fruits and vegetables Choose whole grains when eating breads and cereals Choose brown rice, wild rice, kamut, quinoa, and other whole grains rather than refined white rice. Choose whole wheat, brown rice or other whole grain pastas rather than regular processed pastas. Remember anything made with white flour is processed.

WHICH TYPE OF FAT SHOULD YOU CONSUME THE MOST OF Home Answer

Home The Answer is Monounsaturated Fats: This fat is found mostly in vegetable oils such as canola, olive, grapeseed, or peanut oils. Nuts and avocados are a good source of Monounsaturated fats as well. Studies show an association between monounsaturated fat intake and decrease in LDL (bad cholesterol)

WHAT ARE TRANS FATS AND HOW CAN YOU BEST IDENTIFY THEM ON A FOOD LABEL Home Answer

Home Trans Fats: Trans Fats are a synthetic by - product of the process of hydrogenation (changing a liquid into a solid) These fats were created in part to increase the shelf life of a food You may find these fats in stick margarines, crackers, baked goods, snack foods, fried foods, salad dressings, and many other processed foods. Finding them on a label : Look for the words hydrogenated or partially hydrogenated in the listing of ingredients. Just because the labels says zero trans fats doesnt mean it is completely free of them. Legally they can boast 0 trans fats if there is <.5 gms per serving. These fats have been shown to lower your good cholesterol (HDL) and increase your bad cholesterol (LDL). Your goal is to consume 0% of your calories from this fat!!!

WHAT IS AEROBIC EXERCISE & HOW MUCH SHOULD YOU ACCUMULATE IN A WEEK Home Answer

Home Aerobic exercise is any activity that uses your large muscle groups and that can be performed rhythmically, and continuously. Conditions the heart and lungs by increasing the oxygen available to the body, and helps the heart use oxygen more efficiently. Raises your heart rate over a sustained period of time. Some examples of aerobic exercise are walking, biking, jogging, cross country skiing, and swimming. The American Heart Association suggest at least 150 minutes per week of moderate exercise. More accurately, a minimum of 30 minutes a day, five times a week is an easy goal to remember. However, you will also experience benefits even if you divide your time into two or three segments of minutes per day.

WHAT SHOULD THE FIRST PHASE OF YOUR EXERCISE CONSIST OF AND HOW LONG SHOULD YOU DO THIS Home Answer

Home The first phase of your exercise routine should consist of the WARM UP. Your warm up should last at least 5 minutes. This phase is low intensity activity (that you would rate very light on the RPE scale). The benefits of warming up are: It will reduce the stress on your heart and muscles. Slowly increases your breathing, heart rate, and body temperature. It decreases the risk of developing an irregular heart rhythm, chest pain, and muscle injuries.

WHAT IS THE PERCEIVED EXERTION SCALE AND WHAT IS YOUR PERCEIVED EXERTION GOAL Home Answer

Home The Perceived Exertion Scale (RPE Scale): Means rating of perceived exertion or your perception of effort while exercising. A subjective method of how hard your body is working. It combines a subjective measure of physical stress, effort, and fatigue. Your goal for Perceived exertion during your endurance phase of exercise (after your warm up) is to work up to a (somewhat hard). You should be adjusting your intensity to meet this goal.

NAME 2 BENEFITS OF STRENGTH TRAINING AND GET A BONUS 10 POINTS IF YOU CAN NAME THREE Home Answer

Benefits of Strength Training: Improves muscle mass, the more muscle you have the more efficient your metabolism. Increases your resting metabolism as well. Helps to maintain bone density. Reduces risk of injury by helping protect your joints. Improves your stamina, energy and mood. Improves balance. Helps to improve blood sugar control. Helps you maintain functional activities as you age. Home

STATE 2 BENEFITS OF A COOL DOWN AND HOW LONG SHOULD YOU TAKE TO COOL DOWN Home Answer

Benefits of Cooling Down : Allows your body to gradually recover from exercise. Returns your heart rate and blood pressure to resting levels more gradually. Decreases the potential for post exercise dizziness associated with low blood pressure. Reduces the risk you will have irregular heart rhythms. Promotes the removal of lactic acid from the body, thereby helping to reduce muscle soreness. You should slowly decrease your intensity during this phase which should last a minimum of 5 minutes. The cool down includes range of motion and stretching, to help in your overall flexibility. Home

WHAT IS THE #1 PREVENTABLE CAUSE OF PREMATURE DEATH IN THE UNITED STATES Home Answer

Tobacco use is the single most preventable cause of disease, disability, and death in the United States. Each year, an estimated 443,000 people die prematurely from smoking. Home

STATE 2 NEGATIVE EFFECTS OF STRESS ON OUR BODY Home Answer

Negative effects of stress on your body: Exposes our bodies to unhealthy levels of stress hormones like cortisol and adrenalin. These stress hormones increase our heart rate and blood pressure. They increase the amounts of circulating fats and cholesterol in the body likewise the storage of fat. They increase blood sugar levels, thus your risk of type II diabetes. Increases water retention. Depresses your immune system,& slows wound healing. Increases your chances of having problems with depression and anxiety. Just to name a few!!!! Home

WHAT ARE THE SYMPTOMS OF A HEART ATTACK AND WHEN SHOULD YOU SEEK MEDICAL HELP Home Answer

Symptoms of a heart attack can be very different for everyone: (Angina)--chest pressure, squeezing, sharp, or burning. Jaw/neck pain or pain between the shoulder blades. Pain down either arm as radiating pain or on its own. Associated shortness of breath. Heart burn and or nausea and vomiting. Unusual fatigue, lightheaded or feeling weak. Cold clammy sweat. When is it appropriate to seek medical attention : Your pain is not relieved with rest, or lasts more than 10 minutes. Pain that responds to nitroglycerine is more likely to be angina. If you are having symptoms of a heart attack each minute counts in saving heart muscle. Dont worry about it being a false alarm. DO NOT DRIVE YOURSELF TO THE EMERGENCY ROOM Home

STATE 3 WAYS YOU CAN HELP TO CONTROL YOUR BLOOD PRESSURE Home Answer

Eat healthier-- a diet low in refined carbohydrates and rich in fiber. Be conscientious about your salt intake. Lose weight if you need to. Exercise !!!!! Manage your stress. If you smoke QUIT!!!! Alcohol intake can increase your blood pressure. Take your medications as prescribed. Home

WHAT ARE 3 THINGS YOU CAN DO TO OVERCOME STRESS &/OR DECREASE THE EFFECTS OF STRESS IN YOUR LIFE Home Answer

Exerciseit purges your body of excess adrenalin and releases feel good hormones. Increase your coping resources : Take time for yourselfhobbies. Learn to say NO and or ask for help. Practice meditation, guided imagery, &/or listen to relaxation music. Get involved socially. Learn or practice Tai Chi, yoga, or other more meditative forms of exercise. Dont be afraid to seek medical help if needed. Home