| Keeping a Healthy Heart |
| Consume a diet Low in Fat and Cholesterol |
- Reduce fat intake to less than 30% of daily calories
- Reduce saturated fat to less that 10% of daily calories
- This type of fat raises blood cholesterol levels more than anything else you consume
- Limit cholesterol to less than 300mg/day
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| Lower Sodium and Increase Fiber |
- Decreasing sodium lowers blood pressure. Healthy adults should eat less that 2,400 mg of sodium daily
- Fiber from whole grains, fruits, and vegetables lowers cholesterol levels
- Fruits and vegetables contain potassium which may lower blood pressure
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| Exercise, Quit Smoking, Reduce Stress and Alcohol |
- Exercise lowers blood pressure, cholesterol, stress, and weight
- Smoking raises blood pressure and heart rate and may lower HDL
- Stress is a factor for high blood pressure and heart disease
- Heavy drinking may increase the risk for high blood pressure
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| Factors that Contribute to Heart Disease |
- Cigarette smoking
- High blood pressure
- Overweight
- Diabetes
- Uncontrolled stress
- Excessive alcohol
- Taking birth control pills (if you smoke)
- Family history
- Over age 55
- African American
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| Some Quick Facts about Heart Disease |
- Heart disease is the number one killer in America
- 1 in 4 Americans have some form of cardiovascular disease
- Women’s risk for heart disease parallels those of men, but occur 7-10 years later in life
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