Fats
Is HDL "good" cholesterol or "bad" cholesterol?
Good!
HDL is protective of your heart.
Ways to increase HDL include exercise and eating heart healthy fats including olive oil, fatty fish, and nuts and seeds.
What mineral can increase blood pressure if eaten in excess?
Sodium!
Table salt is sodium chloride.
What foods contain carbs?
Grains (breads, pasta, rice, etc)
Starchy vegetables (potatoes, beans, corn, peas)
Naturally occurring sugars (fruits, vegetables, dairy)
Anything with added sugar (soda, sweetened tea, dessert, baked goods, energy drinks)
Chronic stress can increase risk of heart disease.
What are examples of stress management strategies?
1. healthy diet, limiting caffeine
2. Adequate Sleep
3. Exercise
4. Meditation, breathing exercises
5. social connection
6. self-expression (art, music, etc.)
Provide 3 examples of exercise (you must list different types).
Flexibility - stretching, yoga
Cardio - running, hiking, cycling, swimming
Strength training - weight training, plyometrics/calisthenics, core
team sports
What type of fat do we find in butter?
Saturated Fat
Too much saturated fat can increase cholesterol and LDL, increasing risk of heart disease.
Name 3 foods that are high in sodium.
Snack foods like chips, baked goods, canned foods including soups, lunch meat, cheese, pizza, whole poultry sold in stores.
What are the 3 types of carbohydrates that are found in food?
Sugar (simple)
Starches (complex)
Fibers (complex)
Increases our risk. Smoking can promote buildup of plaque in our arteries, decrease HDL, and increase blood pressure.
Name a dietary pattern that is beneficial for heart health.
MyPlate, Mediterranean diet, DASH Diet
Name a source of an unsaturated fat
Fatty fish, olive oil and olives, nuts and seeds, tofu
Where would we find sodium in this lunch:
Turkey club sandwich with turkey, cheese, bacon, lettuce, tomato with a side of potato chips.
Technically all of it!
Bread
Chips
Lunch meat & bacon
Cheese
Small amounts found in the lettuce and tomato
Added sugar
Too much added sugar in the diet can increase risk of heart disease, diabetes, weight gain, cavities, and worsen mental health symptoms.
How many minutes of exercise should we aim for each week?
150 minutes or more, which is 30+ minutes most days of the week.
Aim to include a variety of exercises to promote strength, cardio, flexibility, and balance.
How many hours of sleep are recommended every night?
Adults: 7-9 hours
Adolescents: 8-10 hours
What type of fat do we find in peanuts?
Monounsaturated Fat!
Other sources include peanut butter, olives and olive oil, and avocados. They are beneficial for your heart health.
What micronutrient can lower blood pressure?
Potassium!
This helps relax artery walls, decreasing pressure.
Sources include salmon, bananas, potatoes, sweet potatoes, mushrooms, beans, and avocados.
What is fiber good for?
Promoting gut health.
Aiding in digestion.
Fullness.
Soluble fiber helps lower cholesterol values.
Gum disease and loose teeth may have a connection with increased risk of cardiovascular disease.
How can we keep our teeth and mouth healthy?
1. Brush teeth twice a day for at least 2 minutes.
2. Floss
3. Brush your tongue
4. limit excessive sugar and acidic foods
5. visit the dentist twice a year
Looking at the nutrition label on your handout, which nutrients are beneficial for heart health?
Nutrients Beneficial for Heart Health
Unsaturated Fats (not always listed)
Dietary Fiber
Protein to be paired with carbohydrates
Potassium
What is a trans fat?
An artificially made fat by changing the structure/bond. It can be found in some highly processed foods.
This has shown to increase LDL, decrease HDL, and promote inflammation.
What is the daily limit of sodium recommended?
2,300 mg per day.
If someone has ongoing high blood pressure, recommendations are 2000 mg or less per day.
How many grams per day should you limit added sugar to?
Adult women: < 25 grams
Adult Men: < 38 grams
Both quantity and quality of sleep are important for heart health.
Consistent routine before bed
Think about your environment
Dark room
Cool room (65-68 degrees is best)
Don't go to sleep hungry or overly full
Avoid large meals within a few hours before bed
Avoid caffeine for ~7 hours
Limit nicotine and alcohol
Limit daytime naps (less than 30 minutes)
Avoid exercise within 2 hours
Limit screens at least 1 hour before bed
How many grams of sugar are in a sugar packet?
4 grams per packet. There are also 4 grams per teaspoon.