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AgendaAgenda
• Statistics/Prevalence of Heart DiseaseStatistics/Prevalence of Heart Disease
• Risk factors (modifiable and non-modifiable)Risk factors (modifiable and non-modifiable)
• Diet Diet
• FitnessFitness
• Early Prevention StrategiesEarly Prevention Strategies
Statistics and PrevalenceStatistics and Prevalence
Statistics/Prevalence of Heart Statistics/Prevalence of Heart Disease Disease
• Coronary artery disease (CAD) rate 2-4x Coronary artery disease (CAD) rate 2-4x higherhigher
rate abdominal obesity, insulin resistance, rate abdominal obesity, insulin resistance, metabolic syndromemetabolic syndrome
• Highest rate regardless of religion, gender, or Highest rate regardless of religion, gender, or socioeconomic backgroundsocioeconomic background
• 4x higher today in India!!!! Doubled rate in 4x higher today in India!!!! Doubled rate in rural areas. 3- fold in urban!!!rural areas. 3- fold in urban!!!
Statistics/Prevalence of Heart Statistics/Prevalence of Heart DiseaseDisease
• Similar rate between vegetarians/non Similar rate between vegetarians/non vegetariansvegetarians
• CAD strikes CAD strikes earlyearly, , hardhard, and , and unexpectedly!!!unexpectedly!!!
• Heart attack 10 years earlierHeart attack 10 years earlier• Young (<45) higher risk than similar Young (<45) higher risk than similar
age group in other populationsage group in other populations• 1/3 of all heart attacks occur in those 1/3 of all heart attacks occur in those
<45<45
Risk factorsRisk factors
Risk factors (non-Risk factors (non-modifiable)modifiable)
• AgeAge
• Gender Gender
• Family history of early heart attack, Family history of early heart attack, deathdeath
• EthnicityEthnicity
Risk factors (modifiable)Risk factors (modifiable)
• High cholesterolHigh cholesterol
• SmokingSmoking
• Diabetes (common in Sindhis)Diabetes (common in Sindhis)
• High blood pressureHigh blood pressure
• Abdominal obesity (common in Sindhis)Abdominal obesity (common in Sindhis)
• Stress/DepressionStress/Depression
• Lack of healthy diet/exerciseLack of healthy diet/exercise
• Excessive alcohol (limit Johnny Walker!)Excessive alcohol (limit Johnny Walker!)
DiabetesDiabetes
Abdominal obesity Abdominal obesity + +
sedentary lifestyle sedentary lifestyle + +
over consumption of white rice, white flour, over consumption of white rice, white flour, sugar, & refined carbs sugar, & refined carbs
== risk of DM, and accelerated heart diseaserisk of DM, and accelerated heart disease
DiabetesDiabetes
• Develop 10-15 yrs earlier and at a Develop 10-15 yrs earlier and at a lower body weightlower body weight
• 2-4x risk of having and dying from 2-4x risk of having and dying from heart attackheart attack
• Complications much more common Complications much more common and dangerous in women > menand dangerous in women > men
• Poor success and survival rates post Poor success and survival rates post surgerysurgery
DietDiet
DietDietHeart Healthy FoodsHeart Healthy Foods
• Monounsaturated fats (olive oil, avocado)Monounsaturated fats (olive oil, avocado)• Nuts (almonds, sesame and pumpkin seeds)Nuts (almonds, sesame and pumpkin seeds)• Beans (kidney, garbanzo, lentils, kala chana)Beans (kidney, garbanzo, lentils, kala chana)• Whole grains/fiberWhole grains/fiber• Fish (salmon, tuna, halibut, trout, mackerel, Fish (salmon, tuna, halibut, trout, mackerel,
sardines, herring, bluefish)sardines, herring, bluefish)• Fruits and vegetables (esp. green leafy kind)Fruits and vegetables (esp. green leafy kind)• Tea (green tea)Tea (green tea)• Red wine Red wine
DietDietINSTEAD OF…..INSTEAD OF….. EAT THIS:EAT THIS:
Ghee, butter, coconut oilGhee, butter, coconut oil Olive oil, canola, Olive oil, canola, BenecolBenecol®®
White riceWhite rice Brown rice, couscousBrown rice, couscous
White flour/MaidaWhite flour/Maida Whole wheatWhole wheat
White bread/English White bread/English muffinsmuffins
Whole wheat pastaWhole wheat pasta
Whole milkWhole milk Soy milk, fat free, 1% Soy milk, fat free, 1% yogurtyogurt
Fried, pan-fried, sautFried, pan-fried, sautéé Tandoori, tikka meatTandoori, tikka meat
Cream based, curriesCream based, curries Dry roasted, baked, Dry roasted, baked, grilled, broiled, steamedgrilled, broiled, steamed
Cakes, cookies, donuts, Cakes, cookies, donuts, browniesbrownies
Fruits, popcornFruits, popcorn
Red meatRed meat Fish, lean poultry, turkeyFish, lean poultry, turkey
DietDietHealthy Sindhi foodsHealthy Sindhi foods
• Sai bhajiSai bhaji
• Daal (without pakwan!)Daal (without pakwan!)
• Sayal maani/fish (whole wheat maani!)Sayal maani/fish (whole wheat maani!)
• RajmaRajma
• Sindhi curry (Shikarpuri style)Sindhi curry (Shikarpuri style)
• Vanghaar jho bartho Vanghaar jho bartho
• Koki (whole wheat!) and dudh (fat-free!)Koki (whole wheat!) and dudh (fat-free!)
• Keema (use lean turkey meat)Keema (use lean turkey meat)
FitnessFitness
FitnessFitness
CardiovascularCardiovascular Strength trainingStrength training
Kickboxing, hiking, Kickboxing, hiking, walking, swimming, walking, swimming,
cycling, tennis or cycling, tennis or other sportsother sports
Free weights, Free weights, machines, resistance machines, resistance
bandsbands
F.I.T (frequency, F.I.T (frequency, intensity, time)intensity, time)
8-12 reps, 1-2 sets8-12 reps, 1-2 sets
5-7 days/wk5-7 days/wk 2-3 days/wk2-3 days/wk
Early Prevention StrategiesEarly Prevention Strategies
• Get your cholesterol checkedGet your cholesterol checked
• See a doctor regularly for checkupsSee a doctor regularly for checkups
• Take fish oil supplements (1g/day), Take fish oil supplements (1g/day), multivitaminmultivitamin
• Eliminate smoking, lose weight, limit alcohol Eliminate smoking, lose weight, limit alcohol intakeintake
• Healthy diet- high fiber, low fat, high protein, Healthy diet- high fiber, low fat, high protein, fish, whole grains, fruits, veggiesfish, whole grains, fruits, veggies
• Workout regularly- cardio and strength trainingWorkout regularly- cardio and strength training
Quiz #1Quiz #1
1/3 of all heart attacks occur in people1/3 of all heart attacks occur in people
A. <45A. <45
B. 46-65B. 46-65
C. 66 and aboveC. 66 and above
Quiz #1Quiz #1
1/3 of all heart attacks occur in people1/3 of all heart attacks occur in people
A. <45A. <45
B. 46-65B. 46-65
C. 66 and aboveC. 66 and above
Quiz #2Quiz #2
All of these are refined foods except:All of these are refined foods except:
A. CakesA. Cakes
B. PizzaB. Pizza
C. DonutsC. Donuts
D. MuffinsD. Muffins
E. PopcornE. Popcorn
Quiz #2Quiz #2
All of these are refined foods except:All of these are refined foods except:
A. CakesA. Cakes
B. PizzaB. Pizza
C. DonutsC. Donuts
D. MuffinsD. Muffins
E. PopcornE. Popcorn
Quiz #3Quiz #3
All of these are benefits of exercise All of these are benefits of exercise except:except:
A. Lose weightA. Lose weight
B. Increases stressB. Increases stress
C. Increases good cholesterolC. Increases good cholesterol
D. Strengthens heart muscle D. Strengthens heart muscle
E. Lower blood pressureE. Lower blood pressure
Quiz #3Quiz #3
All of these are benefits of exercise All of these are benefits of exercise except:except:
A. Lose weightA. Lose weight
B. Increases stressB. Increases stress
C. Increases good cholesterolC. Increases good cholesterol
D. Strengthens heart muscle D. Strengthens heart muscle
E. Lower blood pressureE. Lower blood pressure
QUESTIONS???QUESTIONS???
THANK-YOU!!!!!THANK-YOU!!!!!
HAVE A GREAT YSA RETREATHAVE A GREAT YSA RETREAT
AND A HEART HEALTHY 2008!AND A HEART HEALTHY 2008!
