1. Heart Health
By Sandy Stapleton

2. Ways to stay heart healthy
Eat a balanced diet
Exercise
Manage your weight
Quit smoking
Decrease stress

3. Eating a balanced diet Eat 4 ½ cups of fruits and vegetables a day
Eat fish 2 times a week
Eat 3 oz of fiber-rich whole grains a day
Eat less than 1,500mg of sodium a day
Limit sugar-sweetened drinks to 450 calories a day
Eat no more than 2 servings of processed meat a week
Eat 4 servings of nuts, legumes, and seeds a week
Tips to eating better:
Track your eating (write down everything you eat in a journal)
Substitute one unhealthy item for a healthy snack each day
Drink plenty of water instead of soda, coffee, or sugary drinks

4. Exercise
Exercise 5 times a week for 30 minutes or more at a moderate pace (example: brisk walking)
Kids need at least 60 minutes a day of activity
Check with your physician before starting an exercise program
Benefits
Decrease cholesterol, blood sugars, and blood pressure
Better mood
Less stress
More energy
Feel better about self

5. Tips to increase your activity
Park farther away from entrances
Start by taking short 10 minute brisk walks after meals
Schedule time in your week for exercise
Ride your bike or walk to work
Exercise with a buddy

6. Smoking RISKS STATISTICS
Cancer – most commonly bladder, throat and mouth, kidneys, cervix and pancreas
Causes COPD (chronic obstructive pulmonary disease) – makes it difficult to breath
Raises blood pressure
Increases blood clotting
Increases risk for stroke, peripheral artery disease (PAD), and atherosclerosis (build up of fat in arteries)
STATISTICS
On average, smokers die years earlier than non smoker (American Heart Association, 2013).
Most who smoke started when they were teens or preteens
90% of lung cancer in men is linked to smoking, and 80% in women

7. Benefits of quitting smoking
Save money
No more burn holes in clothes, furniture, or vehicle
Increases your mood and positive outlook on life
Helps give you a sense of accomplishment
BETTER HEALTH

8. Benefits after quitting
According to the American Heart Association & the U.S. Surgeon General (2013):
20 minutes after you quit smoking your blood pressure & heart rate return to normal
2 weeks to 3 months your circulation and lung function improve
1-9 months shortness of breath lessens, ability to cough productively returns to help clear your lungs and decrease your risk of infection
1 year later your risk for heart disease is cut in half
5-15 years your risk for a stroke is the same as a nonsmoker
10 years smoke free your lung cancer rate is half of a non smoker and the risk for other cancers decrease

9. Stress Some stress is good, but too much can be harmful
Stress causes aches, pains, tiredness, anxiety, anger, depression, forgetfulness, and irritation

10. Stress management Talk with family and friends Physical activity
Learn to accept the things you cannot change (ex. hereditary, sex, race, age)
Laugh
Get enough sleep – 6-8 hours
Plan ahead and organize

11. Above all else remember…

12. References
Physical Activity. (2013). American Heart Association. Retrieved at Activity_UCM_001080_SubHomePage.jsp Quit Smoking. (2013). American Heart Associtation. Retrieved at Smoking_UCM_001085_SubHomePage.jsp Stress Management. (2013). American Heart Associtation. Retrieved at Management_UCM_001082_SubHomePage.jsp