1. Heart Health 2016
Sean Kenny

2. Heart Health Facts
Heart disease is the leading cause of death for both men and women.
Each year 715,000 Americans have a heart attack.
47% of sudden cardiac deaths occur outside the hospital.
Symptoms include: chest pain, upper body pain including the arm/neck/jaw, nausea, cold sweats and dizziness to name a few.
Major risk factors include: high cholesterol, high blood pressure, diabetes and being overweight-things you can manage.

3. High Blood Pressure
About one out of three U.S. adults—31.3%—has high blood pressure.
High blood pressure is a major risk factor for heart disease, stroke, congestive heart failure and kidney disease.
25% of American adults have prehypertension—blood pressure numbers that are higher than normal, but not yet in the high blood pressure range.
Ideal blood pressure is below 120/80mm.
CDC, 2012

4. First Step: Know Your Numbers
The Silent Killer-
Often No Symptoms
120= Systolic
80= Diastolic
140/90= Hypertension

5. High Blood Problems Coronary Disease Kidney Disease
Stroke and Heart Attack
Vision Problems

6. Keys to Improving Blood Pressure
Reduce dietary sodium
Reduce excess weight
If you smoke, stop
Manage stress
Do cardiovascular exercise

7. Reduce Sodium Reduce dietary sodium
Keep sodium below 1,500mg/day (AHA)
1/4 teaspoon salt= 600mg
Watch processed and pre-packaged foods
Use substitutes and seasoning alternatives
Sweat with cardio!

8. Fiber for Heart health Increase Fiber Intake 20-30 Grams Per Day
Insoluble: Whole Grains, Wheat Bran, Veggies, Fruit with Skin
Soluble: Oats, Beans, Apples, Barley
Ample Water Intake

9. Improving Lifestyle to Manage Cholesterol

10. Cholesterol
Having high cholesterol puts you at risk for heart disease, the
leading cause of death in the United States.
Approximately one in every six adults—16.3% of the U.S. adult population—has high total cholesterol. The level defined as high total cholesterol is 240 mg/dL and above.
People with high total cholesterol have approximately twice the risk of heart disease as people with optimal levels. A desirable level is lower than 200 mg/dL.
For adult Americans, the average level is about 200 mg/dL, which is borderline high risk.
CDC, 2010

11. What is Cholesterol?
A waxy fat-like substance found in all cells in the body.
Your body makes all it needs, but it is also found in foods and can come from genetics.
Cholesterol can leave deposits along the arterial walls-Atherosclerosis
High cholesterol can lead to heart disease, stroke, high blood pressure and PAD.

12. Ways to Reduce Cholesterol
Reduce dietary cholesterol and saturated fat
Increase the heart healthy fat
Reduce excess weight
Do cardiovascular exercise
If you smoke, stop

13. Know Your Numbers: Total Cholesterol: Below 200mg/dL HDL: 40-65mg/dL
LDL: Below 100mg/dL
Triglycerides: Below 150mg/dL

14. Nutrition Reduce foods that are high in cholesterol
Read food labels and keep cholesterol below 300mg/day
Foods high in cholesterol tend to also be high in saturated fat

15. Foods High in Cholesterol
Egg Yolk
Caviar
Liver
Butter
Shrimp
Cheese
Processed Meats
Fast Foods

16. Reduce Saturated fat
Foods to Watch Include: Butter, High Fat Cheeses, High Fat Cuts of Meat, Whole Milk and Ice Cream
Choose Leaner Cuts of Meat Such as Round or Sirloin, Trim Visible Fat.
Drink Low-Fat (1%) or Fat-Free (Skim) Milk Rather Than Whole.
Use Low-Fat Spreads

17. Increase Monounsaturated Fats
This Fat is Heart Healthy and Can Increase HDL.
Sources Include: Olive Oil, Corn Oil, Soy Bean Oil,
Avocados, Nuts. Flax Seed, and Omega-3

18. Other Nutritional Tips
Increase Fiber Intake:20-30 Grams Per Day
Insoluble: Whole Grains, Wheat Bran, Veggies, Fruit with Skin
Soluble: Oats, Beans, Apples, Barley
Ample Water Intake

19. Exercise
Benefits include: increased HDL, improved circulation, reduced stress, weight management, better sleep, more energy and many more!
Many different forms, but cardio should be paramount
Brisk pace, full-body movement
Aim for at least 30 minutes and at least 3 days per week

20. Summary The first step is knowing your numbers.
Just making little changes in each area can have a big impact.
Each area is important, so please follow up with your doctor, RD, certified fitness trainer, etc.

21. Thank You! Please contact me for more detailed information! Sean Kenny
Visit for more information!