Nutrition
Foods are broken down into 3 groups of macronutrients. They are called macronutrients because our bodies need these in large amounts. Name these macronutrients.
Protein, Carbohydrates, and Fats
Name 3 lifestyle choices to improve resilience and better handle stress
Exercise, healthy eating, adequate sleep, social time, and moderation of alcohol.
Name 2 tools to aid in medication adherence.
Pillbox, alarm, med list, automatic refill, developing a routine.
Name a modifiable and nonmodifiable risk factor.
Modifiable: Diabetes, high blood pressure, high cholesterol, excess weight, sedentary lifestyle, stress, smoking. Nonmodifiable: age, family history.
Name 3 examples of cardiovascular exercise.
Walking, biking, swimming, jogging, running, dancing, cross-country skiing.
If you have hypertension, the recommended intake of sodium is___?
1500 mg of sodium or less
Name 2 emotional signs of stress
Crying, irritability, lack of interest
What should you do if you forget to take your medication and it's close to the time for your next dose?
Contact your doctor or pharmacist for advice; don't double your dose.
What are four things a healthy heart needs to do?
Pump and relax four chambers. Open / close four valves. Drive blood supply to heart muscle. Reliable electrical conduction system.
Name 2 benefits of strength training
Muscle mass, improved body composition, increased resting metabolic rate, improved bone density, improved functional strength.
A non-fat or low-fat cheese is heart healthy if it provides no more than ___ grams of saturated fat per serving?
2 grams of saturated fat
Name 2 cognitive signs of stress
Difficulty concentrating, forgetfulness, indecisiveness, mind going blank, loss of creativity.
Taking your medications at the same time each day helps with what?
Consistency and effectiveness
Name three “modifiable” risk factors that contribute to the development of CAD.
Nutrition, stress, obesity, blood glucose levels, blood pressure.
What is the most frequently identified barrier to regular exercise?
Time
It is estimated that Americans consume ___ teaspoons of added sugar each day.
22.2 teaspoons of added sugar each day
Identify one strategy to elicit the relaxation response (reduced stress levels).
Breath awareness, diaphragmatic breath, being mindful are some examples.
Identify 3 action steps for angina.
Stop activity, Take nitroglycerin, Call 911 if needed.
State 2 reasons for calling 911 to get to the hospital if you think you may be having a heart attack or stroke.
Time is critical and symptoms are worsening. Risk of rhythm disturbance, safe arrival, severe pain, stroke symptoms.
List 3 benefits of cardiovascular exercise.
BP control, weight management, increase HDL, develop muscle mass, reduce stress, reduced blood sugars.
Omega-3 fatty acids can lower inflammation and triglyceride levels. Name one plant source as well as one animal source of omega-3 fatty acids.
Walnuts, pecans, flaxseed as well as salmon, mackerel, herring, tuna, trout
Stress is a risk factor for CAD. Name 2 cardiovascular effects of stress.
Higher BP or HR, arrhythmias, higher heart attack rates, coronary artery spasms.
What common type of pain reliever can increase your risk of bleeding and impact blood pressure medications?
NSAIDs (e.g., ibuprofen, naproxen).
Name 2 symptoms of stroke.
Weakness on one side of the body, loss of vision, confusion, difficulty speaking, or difficulty understanding.
Name 2 methods of evaluating level of exercise exertion.
Heart rate, respiratory rate, RPE (rate of perceived exertion) or Borg scale.