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Heart Health Marissa Yovetich MS, HE
Heart Health What is it?
Current Statistics
Signs & Symptoms
Eating for heart health
Exercising for heart health
What is it?
The human heart is the body’s engine. It is roughly the size of the owner’s clenched fist. It resides securely in the middle of the chest behind the breastbone and between the lungs.
Composed of “involuntary” cardiac muscle
Composed of 4 chambers, upper/low on left/right sides Blood pumps through upper portion, atrium, to lower ventricle and up through
pulmonary artery to the lungs to receive oxygen Aorta transports freshly oxygenated blood to the body, “A” and away Veins bring blood to the heart
At the Heart of the Matter
What is it?
The heart pumps blood through a 60,000 – mile – long network of vessels Beats ~ 70 – 80 x per minute, 100,000 x per day, 40 million x per year, 3 billion x
per life
Blood supplies oxygen from the lungs to organs and tissues, while removing carbon dioxide.
Blood facilitates nutrient distribution, immune system regulation, hormone delivery and delivers waste products to the kidneys and liver to be filtered.
What is it?
Heart Disease: an umbrella term for several types of heart conditions Coronary Artery Disease Heart Attack Other Related Conditions (i.e. angina, arrhythmias, atherosclerosis)
Coronary Artery Disease (CAD): caused by plague buildup in artery walls that supply blood to the heart. The most common type of heart disease in the United States Cholesterol deposits accumulate creating plaque, which narrows the arteries
and reduces blood flow
At the Heart of the Matter
Heart Disease Risk Factors
Existing health conditions, lifestyle choices, age and family history can increase one’s risk of heart disease
Key Risk Factors: High blood pressure High cholesterol Smoking *47% of Americans have at least one of these risk factors
Controllable vs. Non – controllable risk factors Behavior/Conditions/Family History
Interconnected Diseases
The Pulse of The Nation
Heart disease is the leading cause of death for both men and women Coronary Heart Disease (CHD) is the most common Nearly 80 million adults in the United States have at least one form of heart disease
Roughly 610, 000 people die of heart disease every year in the United States 1 in 4 deaths due to heart disease
Every year 735,000 Americans have a heart attack 71.4% are first time sufferers 28.5% are second time sufferers
In the United States, someone has a heart attack every 34 seconds. Someone dies of a heart disease – related event every 60 seconds, in the United States.
Alarming Numbers
The Pulse of The Nation
• Prior to age 75, a higher proportion of CVD events attributable to CHD occur in men than in women. A higher proportion of events attributable to stroke occur in women than in men.
The Pulse of The Nation
Direct and indirect costs associated with heart disease amount to more than $320.1 billion.
The Pulse of The Nation
• “Life’s Simple 7”• The American Heart
Association defines “ideal cardiovascular health” as the absence of disease and presence of seven key health factors and behaviors.
By The Numbers…
It’s a Women’s World
More than 1 in 3 female adults has some form of cardiovascular disease
In 2013, CVD accounted for 1 death every 80 seconds among females. This is equivalent to the number of female deaths from cancer, chronic lower respiratory disease, and diabetes combined.
Approximately 3 million females are living with heart failure (HF). 475,000 new cases of HF are diagnosed each year.
23% of women 45 years of age and older who have an initial heart attack die within a year compared to 18% of men
Signs & Symptoms
The common signs and symptoms for cardiovascular disease include, but are not limited to: Chest pain (angina) Shortness of breath Pain, numbness, weakness or coldness in your legs or arms due to narrowing
of blood vessels Pain in the neck, jaw, throat, upper abdomen or back
Signs and symptoms may manifest differently in men and women. Men are more likely to experience chest pain, while women are more likely to experience shortness of breath, nausea and extreme fatigue.
Signs & Symptoms
Healthy Measures
Eating For Heart Health
To maintain weight, caloric consumption must equal caloric expenditure Dependent on resting metabolic rate (RMR), activity level and existing conditions
Limit foods rich in saturated fats, trans fats and sodium Reduce consumption of “nutrient – poor foods”, those high in calories but low in nutrients – limit
alcohol consumption to no more than one drink/day for women and two drinks/day for men
Select lean cuts of red meat, chicken/poultry and fish
Consume vegetables in abundance – (yay fiber!)
Consume fruits in moderation
Periodic Table of “Real” Food
Eating For Heart Health
Quality over quantity! Eating from a 8.5 inch plate vs. a 12 inch plate saves approximately 400
calories
Increase consumption of foods rich in Omega – 3’s
Daily Dose of Goodness
Fatty Acid Frenzy
Fatty acids are formed when fat is metabolized or broken down Insoluble in water Used as energy by most cells in the body Can be monounsaturated, poly – unsaturated, or saturated Help move oxygen through the body, aid cell membrane development,
strength, and function Help rid the arteries of cholesterol build up, “plaque” Promote proper clotting Assist in blood pressure regulation
Fatty Acid Frenzy
“O” Is For Omega!
There are 3 main types of fatty acids, omega – 3, omega – 6, omega – 9 Omega – 3 and Omega – 6 are “essential” fatty acids - NOT produced in the body
The typical American diet consists of 10 x more Omega – 6 than Omega – 3 Results in reduced metabolism and secretion of blood and tissue omega – 3’s Promotes inflammatory response within the body
Reducing dietary ratios of omega – 6 to omega – 3 fatty acids has been shown to prevent death after a heart attack
“O” is For Omega
Omega – 3 Poly Unsaturated Fatty Acids Composed of EPA and DHA
Have been shown to have anti – inflammatory effects
“polyunsaturated” = two, three, four or more carbon – carbon double bonds Naturally occurring fatty acids assume cis configuration, both hydrogens are on the same
side of the double bond. Trans fatty acids, link to heart disease, have hydrogens on opposing sides of the double
bond. (i.e. margarine, liquid vegetable oils)
Omega – 3 Rich Foods
“O” is For Omega
Omega – 3 fatty acids have a higher oxidative rate than saturated fatty acids
Omega – 3 fatty acids, specifically EPA and DHA have been shown to: Increase the body’s ability to breakdown fatty acids Suppress the formation of new fat (lipogenesis) Support insulin sensitivity Regulate appetite Direct nutrients, amino acids and glucose, toward lean body mass and away
from fat mass
Recommendations
The American Heart Association recommends that healthy adults consume fish at least two times per week Fish rich in omega – 3’s include: catfish, halibut, salmon, striped sea bass, and
albacore tuna
The World Health Organization recommends a daily EPA and DHA intake of 0.3 – 0.5 grams
Fish oil dosage can vary widely, depending on existing health conditions. Consult your primary care physician for dosage recommendations.
Recommendations
Things to keep in mind when looking for a fish oil supplement: Make sure that the supplement is fresh
(old supplements may contain high levels of peroxidation – breakdown of fats)
Molecularly distilled and pure Lowest possible levels of heavy metals and organic contaminants
Supported by third – party testing and clinical research www. Labdoor.com supplement rating/verification site
Omega – 3’s are derived from FISH forms Plant derived forms are popular in supplements, due to lower cost to produce. However, the body does
not convert plant omega – 3’s as efficiently as fish forms
Exercising For Heart Health
The age old adage, “if you don’t use it, you lose it” applies to heart health Strengthening the heart allows it to work more efficiently and longer Both cardiovascular and muscular strength training are needed as the heart is
a muscle and the “heart” of our cardio system
Regular cardiovascular and muscular strength training can decrease cardiac demands of muscular work and slow age – and disease – related declines in muscular strength and mass
A lack of cardiovascular and muscular strength training can result in a loss of up to 30% muscle mass between the ages of 50 – 70
Exercising For Heart Health
Muscular Strength 2 + days/ week 2 – 3 sets, 10 – 15 repetitions 20 + minutes for 5 – 6 muscle groups Target major body parts: 3 – 4 exercises & minor body parts: 1 – 2 exercises
Perform major body part (large muscle) exercises before minor body part exercises! Use free weights, machines, body weight, medicine ball, resistance bands,
etc.
Exercising For Heart Health
150 minutes of “moderate” intensity physical activity or 75 minutes of vigorous activity, or a combination of both, is recommended each week
For cardiovascular benefits, aim for physical activity sessions that last at least 10 minutes
To lower cholesterol and or blood pressure, the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four days per week
References
American College of Sports Medicine. (2010). ACSM's Guidelines for Exercise Testing and Prescription (Eigth ed.). Wolters Kluwer Health. Centers for Disease Control and Prevention. (2015, August 10). Heart Disease. Retrieved August 26, 2016, from http://www.cdc.gov/heartdisease/about.htm Lopez, H. L., Nelson, M. T., & Bibus, D. M. (2013). Fat. In A. E. Smith, PhD, Cscs*D, CISSN & J. Antonio, FNSCA, FISSN, CSCS (Authors), Sports Nutrition & Performance Enhancing
Supplements (pp. 111-164). Linus Learning. Mayo Clinic. (2014, July 14). Heart Disease. Retrieved August 26, 2016, from http://www.mayoclinic.org/diseases-conditions/heart-disease/basics/symptoms/CON-
20034056 Mayo Clinic. (2015, March 18). Heart - Healthy Diet: 8 Steps To Prevent Heart Disease. Retrieved August 26, 2016, from http://www.mayoclinic.org/diseases-conditions/heart-
disease/in-depth/ heart-healthy-diet/ART-20047702 Mayo Clinic. (2013, November 1). Omega - 3 Fatty Acids, Fish Oil, Alpha - Linolenic Acid. Retrieved August 29, 2016, from http://www.mayoclinic.org/drugs-supplements/ omega-3-
fatty-acids-fish- oil-alpha-linolenic-acid/dosing/hrb-20059372 Mozaffarian D, Benjamin EJ, Go AS, Arnett DK, Blaha MJ, Cushman M, Das SR, de Ferranti S, DesprésJ-P, Fullerton HJ, Howard VJ, Huffman MD, Isasi CR, Jiménez MC, Judd SE, Kissela
BM, Lichtman JH, Lisabeth LD, Liu S, Mackey RH, Magid DJ, McGuire DK, Mohler ER III, Moy CS, Muntner P, Mussolino ME, Nasir K, Neumar RW, Nichol G, Palaniappan L, Pandey DK, Reeves MJ, Rodriguez CJ, Rosamond W, Sorlie PD, Stein J, Towfighi A, Turan TN, Virani SS, Woo D, Yeh RW, Turner MB; on behalf of the American Heart Association Statistics Committee and Stroke Statistics Subcommittee. Heart disease and stroke statistics—2016 update: a report from the American Heart Association. Circulation. 2016; 133(4):e38-e360.
National Geographic. (n.d.). Heart. Retrieved August 26, 2016, from http://science.nationalgeographic.com/science/health-andhuman- body/human- body/heart-article/ The American Heart Association. (2015, August). The American Heart Association's Diet and Lifestyle Recommendations. Retrieved August 26, 2016, from
http://www.heart.org/HEARTORG/HealthyLiving/ HealthyEating/Nutrition/ The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.V8Cz-3nVx7g
The Heart Foundation. (2015). Heart Disease: Scope and Impact. Retrieved August 26, 2016, from http://www.theheartfoundation.org/heart-disease-facts/heart-disease-statistics/ U.S. Food and Drug Administration. (2011, February 8). Eat for a Healthy Heart. Retrieved August 26, 2016, from
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm199058.htm WiseGeek. (n.d.). What are Fatty Acids? Retrieved August 29, 2016, from http://www.wisegeekhealth.com/what-are-fatty-acids.htm