1. Part 4: Keeping Your Heart Healthy

2. 2 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging What is heart disease?  Heart disease includes several problems: Heart attack Stroke

3. 3 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging What is heart disease?  Heart disease includes several problems: Heart valve problems

4. 4 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging What is heart disease?  Heart disease includes several problems: Heart failure Arrhythmia or irregular heart rhythms Peripheral arterial disease

5. 5 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging There are two kinds of risk factors: 1.Factors you cannot control Age Gender Family history What are the risk factors for heart disease?

6. 6 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging 2.Factors you can control Blood pressure Cholesterol Prediabetes and diabetes Smoking Overweight Lack of physical activity Unhealthy weight What are the risk factors for heart disease?

7. 7 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Blood pressure readings Blood Pressure Category Systolic mm Hg (upper #) Diastolic mm Hg (lower #) Normalless than 120andless than 80 Prehypertension120 – 139or80 – 89 High Blood Pressure (Hypertension) Stage 1 140 – 159or90 – 99 High Blood Pressure (Hypertension) Stage 2 160 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. 8 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging How can I control my blood pressure?  Two main ways to lower blood pressure: Adopting healthy lifestyle habits Taking medication, if needed  Some lifestyle changes you can make: Achieve a healthy weight Eat a heart-healthy diet, like the DASH diet Quit smoking Use less salt Reduce stress Exercise regularly Limit how much alcohol you drink

9. 9 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging Heart-healthy eating  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

10. 10 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging What’s the big deal about sodium?  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 1500 mg per day. Most Americans eat more than twice that amount.

11. 11 Improving the lives of 10 million older adults by 2020 © 2015 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 nutrition.

12. 12 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging 3 ways to eat healthy as you age 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.

13. 13 Improving the lives of 10 million older adults by 2020 © 2015 National Council on Aging  Facilitators name and contact information Name Phone number Email address  Join us for these classes to stay healthy! Name, date, time, location For more information