Pump it Up!
What's the heart's main job?
To pump blood throughout the body.
Around 120/80 mmHg
Which diet is shown to lower the risk of heart disease:
a. Mediterranean diet
b. Fast-Foodian diet
a. Mediterranean (prioritizing fresh, natural foods and healthy fats)
Lowers LDL (bad) cholesterol and reduces inflammation
How many minutes of moderate exercise should adults aim for per week?
150 minutes
How many hours of sleep should most adults get each night?
7-9 hours
How many chambers does your heart have?
- 2 atria & 2 ventricles
High blood pressure is often known as the "silent killer". Why?
It often has no symptoms until it causes damage.
Which type of fat is heart-healthy?
a. saturated fats
b. unsaturated fats
b. unsaturated fats
- found in olive oil, nuts and fish
What's one sign you're exercising at a moderate intensity?
a) You're gasping for air
b) You can talk, but not sing
c) You could fall asleep standing up
b) You can talk, bot not sing!
Laughter really is the best medicine! How does laughing help your heart?
It reduces stress hormones and lowers blood pressure.
The right side.
Which organ helps control blood pressure by balancing salt and water?
The kidneys.
What's a healthy daily limit for sodium intake?
Around 1,500-2,300 mg per day
How does exercise help your heart muscle?
It makes it stronger and more efficient.
What's one simple way to reduce daily stress?
Deep breathing, mindfulness, or light physical activity/
What's the "natural pacemaker" of the heart called?
The sinoatrial (SA) node.
Starts every heartbeat with tiny electrical signals to tell the heart when to contract, like a natural clock!
What lifestyle change can lower blood pressure almost as much as medication?
Regular physical activity and reducing salt intake.
A snack says "low-fat", "plant-based," and "made with whole grains." Is this snake healthy for your heart?
No!
It's likely ultra-processed (full of added salt, sugar, and artificial ingredients that raise blood pressure and inflammation, even if it sounds healthy.
Real heart-healthy foods are minimally processed and whole like fruits, veggies, nuts and fish.
What's one of the best exercises for heart rehab patients?
Brisk walking or cycling!
- Low impact but effective
True or false: Drinking a small amount of alcohol like red wine is always good for your heart.
False!
Key word "always". The safest amount for heart health is always none or very little (moderation), (World Heart federation, 2023).
The heart beats about 100,000 times a day. True or false?
True! That's over 35 million beats a year.
True or false: Drinking more water can help your blood pressure.
True!
Staying hydrated helps your heart pump efficiently.
Why is it better to get vitamins and minerals from food instead of pills?
Real food has a mix of nutrients, fibre, and antioxidants that work together to keep your heart healthy (something supplements can't copy)
Exercise can actually grow new blood vessels in the heart. True or false?
True!
It's called angiogenesis.
What's the #1 modifiable risk factor (factor we can change) for heart disease worldwide?
Smoking! Quitting reduces risk immediately.