Physical
Activity
Activity
Fact or Myth: People with diabetes should not be physically active.
What is myth
Fact or Myth: To prevent heart disease, you can never eat any of your favorite foods or eat at a restaurant again.
Answer: Myth
You can still enjoy your favorite foods and eat from your favorite restaurants by having smaller portions on your plate, adding more fruits and vegetables, and substituting healthier options.
Source: https://www.myplate.gov
Fact or Myth? All fats are bad for your heart.
Fact: Dietary fats are needed to give your body energy. They help protect your organs and keep your body warm. Fats also help your body absorb some nutrients and produce important hormones. Your body definitely needs fat!
Source: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
What is considered a healthy fasting blood glucose level?
Answer: A fasting blood sugar level less than 100 mg/dL (5.6 mmol/L) is normal. A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes. If it's 126 mg/dL (7 mmol/L) or higher on two separate tests, you have diabetes.
Source: Diabetes - Diagnosis and treatment - Mayo Clinic
Fact or Myth? “I would know if I had high blood pressure because there would be warning signs.”
Answer: Myth
Factual Statement: You may never experience symptoms, so do not wait for your body to alert you that there is a problem. The way to know if you have high blood pressure is to check your numbers with a simple blood pressure test and talk with your doctor.
Source: www.heart.org
Fact or Myth: 2-3 hours of vigorous exercise per week will ensure heart health.
Answer: Myth
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Source: Physical Activity Guidelines for Americans, 2nd edition (health.gov)
Fact or Myth? Adults should keep their added sugars to less than 10% of total daily calories.
Answer: Fact
For example, in a 2000 calorie diet, only 200 should come from added sugars.
Source: https://www.cdc.gov/healthyweight/healthy_eating/sugar.html
Do fats raise glucose (sugar) levels? (Yes or No)
Answer: No
Fact: Fat does not directly raise glucose, but you should still limit how much you eat and the types of fat you eat.
Source: Debunking Myths about Fat - The Johns Hopkins Patient Guide to Diabetes (hopkinsdiabetesinfo.org)
Fact: There are two types of cholesterol which are LDL cholesterol and HDL cholesterol. Which cholesterol do you want more of in your body?
Answer: HDL!!! The two types of cholesterol are: LDL (Low-density lipoprotein) cholesterol, which is not good to eat, and HDL (High-density lipoprotein), which is healthier for you. Too much of LDL, or not enough of HDL, increases the risk for cholesterol to slowly build up in the inner walls of the arteries that feed the heart and brain.
SOURCE: LDL & HDL: Good & Bad Cholesterol | cdc.gov
Fact or Myth: Heart disease only affects older people.
Answer: Myth
Fact: Heart disease and the conditions that lead to it can happen at any age. Conditions that increase your risk for heart disease are high blood pressure, high cholesterol, smoking, obesity, diabetes, unhealthy eating habits, and physical inactivity.
Fact: One way to prevent or delay type 2 diabetes is by being physically active. Name three great ways to get active
Answer: Physical Activity may include walking, running, bike riding, dancing, swimming, Zumba, anything to get your body moving!
Fact or Myth? Red meats, carbs and sugars are bad to eat in excess if you are at risk of developing type 2 diabetes
Answer: Fact
You can still enjoy some of your favorite foods by cutting down on the amount that you eat and substituting ingredients. For example, choose vegetables on your slice of pizza instead of meats.
Source: https://www.cdc.gov/healthyweight/healthy_eating/cutting_calories.html
Name two of the four major dietary fats we eat.
Answer: There are four major dietary fats in the foods we eat: - Saturated fats - Transfats - Monounsaturated fats - Polyunsaturated fats
Healthy fats like monounsaturated fat, polyunsaturated fat, and Omega-3 fatty acids are good for your heart and can be eaten in moderate amounts.
Source: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
Fact or Myth? Less than 10 percent of calories per day starting at age 2 should come from saturated fats.
Answer: Fact
Source: Dietary Guidelines for Americans, 2020-2025
Fact or Myth? If a family member has heart disease, it increases your risk, but does not mean you will get it.
Answer: Fact: You may be born with certain risk factors that cannot be changed. The more of these risk factors you have, the greater your chance of developing coronary heart disease. That is why, it is even more important that you manage risk factors that can be changed like a balanced diet, physical activity, not smoking, and monitoring your cholesterol, blood pressure, and sugar levels.
Source: https://www.heart.org/en/health-topics/heart-attack/understand-your-risks-to-prevent-a-heart-attack
Fact: Regular physical activity helps your overall health in multiple ways. Name 3 of these ways.
Answer:
Fact or Myth? Sugar free means it is always healthy
Answer: Myth
As you make healthy choices throughout your day, choose foods and beverages that are high in nutrients and low in saturated and trans fats and added sugars. Keep in mind that just because a product is “sugar free, low fat or fat free,” it doesn’t always mean that it’s healthy.
Source: Non-Nutritive Sweeteners (Artificial Sweeteners) | American Heart Association | American Heart Association
Fact or Myth? Avocados and cheese are two examples of healthy fats that are good for your body.
Answer: Fact! Examples of healthy fats include avocados, cheese, eggs, fatty fish, and virgin or avocado oil.
Source: https://www.cdc.gov/diabetes/prevention/pdf/t2/Participant-Module-12_Keep_Your_Heart_Healthy.pdf
Fact: High blood pressure is also called hypertension. What is the normal blood pressure range?
Answer: Systolic Number (top number): less than 120 and Diastolic number (bottom number) less than 80
Source:
Fact or Myth: Type 2 diabetes can harm other parts of your body like heart, kidney, eyes, feet, and skin, so it is important to see your doctor if you notice other symptoms.
Answer: Fact
Over time, diabetes can affect any part of your body. The good news is that you can prevent or delay many health complications by taking good care of yourself. That includes keeping your blood sugar levels as close to your target as possible, eating healthy, getting regular physical activity, keeping your blood pressure and cholesterol at the levels your doctor sets, taking medicines if needed, and getting regular checkups.
Source: Prevent Complications | Living with Diabetes | Diabetes | CDC
Fact: Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Name 2 examples of moderate intensity aerobic activities.
Answer: Examples of moderate-intensity aerobic activities:
Fact: A healthy eating plan is low in saturated fats, trans fats, ______________, ___________________, and ___________________. What are the missing three items?
Answer: cholesterol, salt (sodium), and added sugars
Source: https://www.cdc.gov/healthyweight/healthy_eating/index.html
Fact or Myth? “I should choose foods and beverages with less added sugars, saturated fat, and sodium for a healthier heart.”
Answer: Fact! Low added sugars, saturated fats, and sodium help keep your heart healthy.
Source: www.myplate.gov
Fact: The calories in food come from carbohydrates, proteins, and fats. A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains _____ calories — more than twice the amount of the other two.
Answer: 9 grams
A diet that is moderate in fat content is important for maintaining a healthy weight and preventing heart disease and stroke while providing adequate and essential nutrients. The Institute of Medicine and the American Heart Association recommend a total fat intake of 25-35 percent of calories. That's about 80 grams of fat or less a day if you eat 2,000 calories a day.
SOURCE: https://my.clevelandclinic.org/health/articles/4182-fat-and-calories
Fact or Myth: Diabetes will not cause heart disease if you take your medication.
Fact: Treating diabetes can help reduce your risk for or delay the development of cardiovascular diseases but does not prevent them. You are still at increased risk for heart disease and stroke. That is because the risk factors that contribute to diabetes onset also make you more likely to develop cardiovascular disease. These overlapping risk factors include high blood pressure, overweight and obesity, physical inactivity, and smoking.