Jump Start Your Heart

Selecting Your
Food and Fitness Strategies

Presented by: Stacey K. Kendrick, MS

Nearly 1 million Americans die each

year from heart disease
The major risk factors include lack of
exercise and high blood
cholesterol

How Can I Lower My

Risk?
Stop smoking
Control high blood pressure
Control blood cholesterol
Be physically active
Maintain a healthy weight

The Heart
Is a muscle
Pumps blood to
cells throughout the
body
Removes waste
Needs nutrient rich
oxygenated blood

What is
Atherosclerosis?
Underlying cause of
heart disease
Clogging by fatty,
cholesterol deposits
called plaque
Narrows the channels
of the arteries

Know Your Fat

Limits
Saturated fats
Trans fats
Monounsaturated fats
Poly-unsaturated
fats

Good Fats
Increasing consumption of certain healthful fats
can play a role in disease prevention.
Lower LDL
Still high in calories, eat in moderation as a
substitute for saturated fats (fat is fat is fat)

Focus On Saturated Fat

Not Cholesterol
With few exceptions, levels of saturated fat and
cholesterol
usually occur in the same foods.

Omega-3 Fatty Acids

Fatty fish such as salmon, albacore tuna, trout

and sardines
Plant sources include flaxseed, walnuts and
canola oil

Choose Low Fat and

Fat-Free
Dairy Products
lower in fat, saturated
fat, cholesterol and
calories
Great for cooking, rarely
changes taste
Yogurt, milk, cheese,
sour cream, cottage
cheese, ice cream,

Read Those Labels

free
very low and
low
reduced or
less

Avoid labels that say:

Coconut
Palm
Palm kernel
Hydrogenated oil

The Serving Size Hoax

Use Less Fat In

Cooking
Bake, broil, boil or
steam foods instead
of frying
Remove visible fat
Use cooking sprays
Cook with chicken
broth and cooking
wine for flavor

Silent Substitutions
Recipe Call For:

Use Instead:

solid shortening

Olive oil

Sour cream

Low fat yogurt

Whole milk or 2% Skim milk

milk
2 whole eggs
1 egg and I egg
white

Dining Out

Ask questions about preparation

Choose baked, broiled, roasted or fish items
Choose items without butter or high fat sauces
Ask for sauces, dressings and toppings on the
side

Eat 5 A Day
Make fruits and veggies the focus of the meal
Alter recipes to make vegetarian
Sneak em in!
Its easier than you think!

Eat For Life

Limit saturated fat to 10% of total calories or less
Aim for healthy fats
Choose fat free and low-fat products
Learn to cook with less fat
Make healthy choices when dining away from home
Eat 5 a day

The American Heart

Association has now added
lack of exercise to the list of
major factors for heart
disease.

Whether its walking to work,

walking a little extra after you
park the car or doing planned
exercise, everything counts.
Dr. Michael Pratt
Center For Disease Control

Increase Daily Activity

Walk briskly to or from
work
Take a walk at lunch
time
Use the stairs
Play actively with your
kids or dog
Park far away from the
mall or grocery store

Up The Aerobic Output

Medical clearance
Warming up and cooling down
Frequency and duration
Intensity

Calculating Your
Target Heart Rate
1. 220-age= MHR (maximum heart rate)
2. MHR x 0.6=_____ (this is the low end of
your THR)
3. MHR x 0.8=_____ (this is the high end
of
your THR)

Example
1. 220-38=182
2. MHR x 0.6=109
3. MHR x 0.8=146
My Target Heart Rate is
between 109 and 146 beats per
minute.

Its an individual thing

Walking
Running
Swimming
Biking
Weights
Aerobics
Tennis

A study done by Harvards

Brigham and Womens Hospital
found that women cut their risk
of heart disease by 30-40%
whether they exercised
vigorously in sports like jogging,
swimming and aerobics or
walked briskly for 30 minutes
each day.
Source: Newsweek Magazine, January 20, 2003

Making It Stick
Find what you enjoy
Work out with a
friend
Keep a log of your
progress
Set realistic goals
Have periodic
cholesterol, body fat
and fitness testing

Make Exercise
A Priority In Your Life
Schedule time for exercise just like you
do with other things in your day.

Strategies
Food

Fitness

Sources Used
1.

www.americanheart.org

2.

Eaters Choice, A Food Lovers Guide to Lowering

Cholesterol, by Dr. Ron Goor and Nancy Goor.

3.

The Physician and Sports Medicine, Heart Health for a

Lifetime: Sound Exercise Choices, Barry A. Franklin, PhD and
James Wappes. November 1997

4.

Newsweek, The Perfect Diet, January, 20, 2003, p.62-63.