Living Better with Lifes Simple 7 American Heart Association
Name Title 1 Slide 2 Living Better with Lifes Simple 7 American
Heart Association The American Heart Association is the largest
voluntary health organization working to create healthy and active
communities through heart healthy food choices, regular exercise
and wellness programs. Impact Goal By 2020, to improve the
cardiovascular health of all Americans by 20% while reducing deaths
from cardiovascular diseases and stroke by 20%. Our Mission:
Building healthier lives free of cardiovascular disease &
stroke. Slide 3 Living Better with Lifes Simple 7 American Heart
Association Community We make local communities healthier by
impacting smoking laws, food policies and physical activity at
schools. Healthcare We help improve the healthcare system by
training healthcare professionals about heart and stroke
procedures, advocating for patient rights and helping advance the
best quality care. Education We help people live healthier lives by
educating them about how to prevent heart disease and stroke.
Research Since 1949, the American Heart Association has spent more
than $3.3 billion on research to better prevent, diagnose and treat
cardiovascular diseases and stroke. Each AHA affiliate spends at
least 28 cents of every publicly donated dollar for research. Slide
4 Living Better with Lifes Simple 7 American Heart Association
Currently, less than 1% of adults and less than 1% of children
(ages 12-19) meet the AHA criteria for ideal CV Health. Poor eating
habits such as increased consumption of sodium, and an overall
sedentary lifestyle lead to greater risk of heart disease and
stroke. Yet, in an AHA survey, 39% of the population rated
themselves as being in ideal CV Health. In order to reach our 2020
goal, we must improve the number of people who understand the link
between their overall health and their risk of heart disease and
stroke. The Problem Slide 5 Living Better with Lifes Simple 7
American Heart Association Prevalence for CV Health Factors in U.S.
Adults Slide 6 Living Better with Lifes Simple 7 American Heart
Association Prevalence for CV Health Factors in U.S. Children 6
Slide 7 Living Better with Lifes Simple 7 American Heart
Association Living Better with Lifes Simple 7 TM 7 Slide 8 Living
Better with Lifes Simple 7 American Heart Association Lifes Simple
7 1. Never smoked or quit more than one year ago 2. Body mass index
less than 25 kg/m 2 3. Physical activity of at least 150 mins
(moderate intensity) or 75 mins (vigorous intensity) each week 4.
Four to five key components of a healthy diet consistent with
current AHA guidelines 5. Total cholesterol of less than 200 mg/dL
6. Blood pressure below 120/80 mm Hg 7. Fasting blood glucose less
than 100 mg/dL Slide 9 Living Better with Lifes Simple 7 American
Heart Association Why is it important to be active and eat well?
Without it, you will likely experience: Increased risk for heart
disease and stroke Increased risk of obesity Increased likelihood
of illness & disability Increased need for surgeries,
medications & treatments Reduced quality of life 9 Slide 10
Living Better with Lifes Simple 7 American Heart Association
Guidelines for Healthy Eating Make sure you are getting the proper
serving (4.5 cups) of daily fruits and vegetables Eat at least 3
(1-oz) servings of fiber-rich whole grains per day Eat at least 2
(3.5-oz) servings of fish per week Be conscious of sodium intake
(less than 1,500 mg per day) Limit your sugar-sweetened beverage
consumption (no more than 450 calories per week or 36 ounces per
week) Other Dietary Measures Saturated fat: < 7% of total energy
intake Nuts, legumes, and seeds: 4 servings/week Processed meats: 2
servings/week 10 Slide 11 Living Better with Lifes Simple 7
American Heart Association Healthy Eating (Fruit and Vegetable
Consumption) Try to consume fresh, frozen, or canned vegetables at
every meal Snack on the raw vegetables you are having with dinner
Add berries to cereal or bananas to peanut butter toast to get an
extra serving of fruit with breakfast Add thin slices of fruits or
vegetables to sandwiches Include at least three vegetable toppings
when ordering pizza Add vegetables to ready made soups Take a trip
to the local farmers market or a pick-your-own farm You can often
find fresh fruits and vegetables in large quantities Stock your
fridge with raw fruits and vegetables Buying pre-cut vegetables
saves time and makes for easy snacking 11 See the handout for ideas
for easy and healthy snacks and lunches Slide 12 Living Better with
Lifes Simple 7 American Heart Association Healthy Eating (Whole
Grains) Look for the words whole grain on foods such as rice,
pasta, or bread Whole grains are an excellent source of fiber
Replace foods that do not contain this label with healthier options
while shopping For packaged foods, the word whole is often listed
as the first ingredient Start buying whole wheat flour instead of
white flour Ideas for healthy snacks and lunches are listed on the
handout 12 Slide 13 Living Better with Lifes Simple 7 American
Heart Association Healthy Eating (Whole Grains) This mark on a food
label means that it: Contains 51 percent or more whole grains by
weight Plus is low in saturated fat and cholesterol A person who
needs 2,000 calories each day to maintain a healthy body weight
could eat 6 to 8 servings of grains (at least half of the servings
should be whole-grain foods) Slide 14 Living Better with Lifes
Simple 7 American Heart Association Fish and Lean Meats Protein
Omega 3s decrease risk of arrhythmias (abnormal heartbeats decrease
triglyceride levels slow growth rate of atherosclerotic plaque
lower blood pressure (slightly) Fish Oil Supplements? Try fish as a
main dish With meats such as chicken and turkey, remove the skin
before eating Prepare meats by grilling, baking, or braising. Slide
15 Living Better with Lifes Simple 7 American Heart Association Why
Are We Shaking up Sodium? A CDC report noted a large majority of
Americans have high blood pressure or are at high risk for
developing it. The AHA/ASAs 2020 impact goals include a
population-wide reduction of sodium consumption to less than 1,500
mg a day as one of the ways the association will measure the
nations cardiovascular health. The salt shaker isnt the big threat
75% of sodium comes from processed foods. Slide 16 Living Better
with Lifes Simple 7 American Heart Association Healthy Eating
(Limit Sodium Consumption) Choose fresh, frozen or canned food
items without added salts. Select unsalted nuts or seeds, dried
beans, peas and lentils. Limit salty snacks like chips and
pretzels. Avoid adding salt and canned vegetables to homemade
dishes. Select unsalted, lower sodium, fat-free broths, bouillons
or soups. Learn to use spices and herbs to enhance the taste of
your food. Most spices naturally contain very small amounts of
sodium. Add fresh lemon juice instead of salt to fish and
vegetables. Specify how you want your food prepared when dining
out. Ask for your dish to be prepared without salt. Dont use the
salt shaker. Use the pepper shaker or mill. Slide 17 Living Better
with Lifes Simple 7 American Heart Association What Are We Doing
About It? Encouraging manufacturers to reduce the amount of sodium
in the food supply. Advocating for more fruits and vegetables to be
available and accessible. Providing consumers with education and
decision-making tools, like Heart-Check Food and Meal
certifications, to make better food choices. We launched the Sodium
Reduction Initiative via the Salty Six on National Eating Healthy
Day in November. The kickoff of the Sodium Swap Challenge on Jan. 7
encouraged consumers to lower their sodium intake, starting with
the Salty Six. Slide 18 Living Better with Lifes Simple 7 American
Heart Association What Are The Salty Six? The Salty Six is the name
for common foods that may be loaded with excess sodium that can
increase your risk for heart disease and stroke. Our Salty Six list
was inspired by a list of 10 high- sodium foods from the CDC.
Breads and Rolls Cold Cuts and Cured Meats Pizza Poultry Soup
Sandwiches Slide 19 Living Better with Lifes Simple 7 American
Heart Association Who Will Benefit From the New Sodium
Recommendations? Everyone. Consuming less sodium will decrease the
rise in blood pressure and will reduce the risk of developing other
health conditions. 90% of all Americans are at risk of developing
high blood pressure in their lifetime. Slide 20 Living Better with
Lifes Simple 7 American Heart Association Did You Know? The average
American consumes more than 3,400 mg a day. Just 1 ounce of salt
causes the body to hold 6 pounds of excess water. Introducing
babies to the taste of salty foods fosters a preference for salt
that may make lower sodium foods less appealing as they grow up.
Slide 21 Living Better with Lifes Simple 7 American Heart
Association Healthy Eating (Limit Fat and Sugar Consumption) Try to
cut down on sugary beverages such as soda, sports drinks and fruit
drinks and replace them with water The recommended amount of water
per day is 64 oz. or 8, 8 oz. glasses Use vegetable oils and soft
margarines low in saturated and trans fats Limit the amount of
chips, cookies, and crackers around the house to reduce the amount
of saturated and trans fats Eat non-fat (skim) or low fat dairy
products as much as possible Try to avoid thick cream and cheese
sauces such as Alfredo with pasta Replace these sauces with fresh
vegetables or a light, low fat tomato sauce 21 Slide 22 Living
Better with Lifes Simple 7 American Heart Association Sugar Why Its
Not So Sweet The average American consumes 475 calories of added
sugars per day. Soft drinks and other sugar- sweetened beverages
are the No. 1 source of added sugars in Americans diets. No adults,
except those who are extremely physically active, were talking
about the Michael Phelpses of the world. The rest of us have no
business consuming that many calories from sugar. Linda Van Horn,
PhD, RD, 2010 Chair, AHA Nutrition Committee; Chair, 2010 Dietary
Guidelines for Americans Advisory Committee Slide 23 Living Better
with Lifes Simple 7 American Heart Association What Are We Doing
About It? To address the nations obesity epidemic, the AHA/ASA
supports clinical guidance, programming, education, media
campaigns, and policies that help lower intake of sugar-sweetened
beverages and portion sizes in general. Beginning in January 2014,
added sugar screening criteria will be added to the Heart-Check
Certification guidelines. We recommend most women consume no more
than 100 calories/25 grams of added sugars per day. Most men should
consume no more than 150 calories/37.5 grams per day. Slide 24
Living Better with Lifes Simple 7 American Heart Association
Sources of Added Sugars (teaspoons), U.S. Population The "Other"
category includes many specific foods that each contribute less
than 2% of added sugars. Data source: NHANES 2003- 04 Slide 25
Living Better with Lifes Simple 7 American Heart Association Did
You Know? Added sugars are sugars and syrups added to foods or
beverages during processing or preparation. Dairy products and
grains are some of the main sources of added sugars in our diet.
Sugars add calories and zero nutrients to food. Slide 26 Living
Better with Lifes Simple 7 American Heart Association Guidelines
for Physical Activity The American Heart Association recommends 30
minutes of physical activity per day One hour of physical activity
can add two hours to your lifespan It is important to sustain
physical activity in addition to a healthy diet to maintain a
healthy heart Start with 5-10 minutes of physical activity and
incrementally increase to reach 30 minutes a day 26 Slide 27 Living
Better with Lifes Simple 7 American Heart Association Physical
Activity (Find Ways to Get Active at Work) Start your work day by
stretching This will help loosen your muscles and help you feel
energized for the rest of the day Make stretching a routine Here
are some simple stretches to do at your desk (descriptions on
handout): Hamstring Stretch Calf Stretch Hip Flexor Stretch
Abductor (inner thigh) Stretch Chest Stretch 27 Slide 28 Living
Better with Lifes Simple 7 American Heart Association Physical
Activity (Find a Favorite Sport or Activity) Establish a routine of
physical activity by choosing a favorite activity Walk, run or play
your favorite sport regularly It will be easier to sustain a
physically active routine if you enjoy the activity Find
comfortable and inexpensive ways to get active If joining a gym is
not in your budget, find a safe and fun running route or a local
park 28 Slide 29 Living Better with Lifes Simple 7 American Heart
Association Limit Periods of Inactivity at Home and Work Stay
active during TV time Use commercial breaks as a time to get active
Use your lunch hour as a time to walk or take advantage of a
company gym membership Consider taking the stairs instead of the
elevator at work Set aside some time for simple activities at your
desk Consult the handout for desk stretches and simple exercises
for home and work 29 Slide 30 Living Better with Lifes Simple 7
American Heart Association With a Success Plan, Every Step Counts
Toward Your Goal But with Lifes Simple Seven, you can KNOW youre
taking care of yourself to reach your best health potential for
yourself and for those you love. Together, were building a
healthier future, one heart at a time! 30 Slide 31 Living Better
with Lifes Simple 7 American Heart Association Small efforts lead
to big rewards.. Slide 32 Living Better with Lifes Simple 7
American Heart Association Thank you! 32
