1 A nonprofit service and advocacy organization © 2014 National Council on Aging Next Steps to Better Nutrition Part 4: Keeping Your Heart Healthy

2 A nonprofit service and advocacy organization © 2014 National Council on Aging What is Heart Disease? Next Steps to Better Nutrition Heart disease includes several problems:  Heart attack  Stroke

3 A nonprofit service and advocacy organization © 2014 National Council on Aging What is Heart Disease? Next Steps to Better Nutrition Heart disease includes several problems:  Heart valve problems

4 A nonprofit service and advocacy organization © 2014 National Council on Aging What is Heart Disease? Next Steps to Better Nutrition Heart disease includes several problems:  Heart Failure  Arrhythmia or irregular heart rhythms  Peripheral arterial disease

5 A nonprofit service and advocacy organization © 2014 National Council on Aging There are two kinds of risk factors: 1)Factors you cannot control  Age  Gender  Family History What are risk factors for heart disease? Next Steps to Better Nutrition

6 A nonprofit service and advocacy organization © 2014 National Council on Aging 2) Factors you can control:  Blood pressure  Cholesterol  Prediabetes & diabetes  Smoking  Overweight  Lack of physical activity  Unhealthy diet What are risk factors for heart disease? Next Steps to Better Nutrition

7 A nonprofit service and advocacy organization © 2014 National Council on Aging Blood Pressure Readings Next Steps to Better Nutrition Blood Pressure Category Systolic mm Hg (upper #) Diastolic mm Hg (lower #) Normalless than 120andless than 80 Prehypertension120 – 139or80 – 89 High Blood Pressure (Hypertension) Stage – 159or90 – 99 High Blood Pressure (Hypertension) Stage or higheror100 or higher Hypertensive Crisis Hypertensive Crisis (Emergency care needed) Higher than 180orHigher than 110 This chart reflects blood pressure categories defined by the American Heart Association. * Your doctor should evaluate unusually low blood pressure readings.

8 A nonprofit service and advocacy organization © 2014 National Council on Aging  Two main ways to lower blood pressure: 1)Adopting healthy lifestyle habits. 2)Taking medication, if needed.  Some lifestyle changes you can make:  Achieve a heathy weight  Eat a heart-healthy diet, like the DASH diet  Quit smoking How can I control my blood pressure? Next Steps to Better Nutrition  Use less salt  Reduce stress  Exercise regularly  Limit how much alcohol you drink

9 A nonprofit service and advocacy organization © 2014 National Council on Aging  A heart-healthy diet is rich in:  Fruits and vegetables (canned, fresh, or frozen)  Whole grains  Low-fat dairy products  Poultry, fish and nuts  While limiting red meat and sugary foods and beverages Heart Healthy Eating Next Steps to Better Nutrition

10 A nonprofit service and advocacy organization © 2014 National Council on Aging  How does sodium affect my heart health?  Sodium is a mineral that is essential for life.  Too much sodium can cause your body to retain water, which can put an extra burden on your heart and blood vessels.  The American Heart Association recommends limiting sodium intake to 1500mg per day. Most Americans eat more than twice that amount. What’s the big deal about sodium? Next Steps to Better Nutrition

11 A nonprofit service and advocacy organization © 2014 National Council on Aging Don’t forget fluids  Water is an important nutrient too!  Drink fluids consistently throughout the day (on a schedule) to maintain adequate hydration. Next Steps to Better Nutrition

12 A nonprofit service and advocacy organization © 2014 National Council on Aging 1.Eat a variety of nutritious foods from all the food groups, including fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts. 2.Eat less of the nutrient-poor foods. Compare nutrition facts labels to help you avoid foods that are too high in sodium, added sugars, and saturated and trans fats. 3.Eat enough calories to maintain a healthy body weight for you. Next Steps to Better Nutrition 3 ways to eat healthy as you age:

13 A nonprofit service and advocacy organization © 2014 National Council on Aging For more information:  Facilitator’s name and contact information:  Name  Phone Number  address  Join us for these classes to stay healthy!  Name, date, time, location Next Steps to Better Nutrition