Name Title American Heart Association Living Better with

Name Title American Heart Association Living Better with Life’s Simple 7 1

The American Heart Association is the largest voluntary health organization working to create healthy and active communities through heart healthy food choices, regular exercise and wellness programs. Our Mission: Building healthier lives free of cardiovascular disease & stroke. Impact Goal By 2020, to improve the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular diseases and stroke by 20%. American Heart Association Living Better with Life’s Simple 7

Community We make local communities healthier by impacting smoking laws, food policies and physical activity at schools. Healthcare We help improve the healthcare system by training healthcare professionals about heart and stroke procedures, advocating for patient rights and helping advance the best quality care. Education We help people live healthier lives by educating them about how to prevent heart disease and stroke. Research Since 1949, the American Heart Association has spent more than $3. 3 billion on research to better prevent, diagnose and treat cardiovascular diseases and stroke. Each AHA affiliate spends at least 28 cents of every publicly donated dollar for research. American Heart Association Living Better with Life’s Simple 7

The Problem Currently, less than 1% of adults and less than 1% of children (ages 12 -19) meet the AHA criteria for ideal CV Health. Poor eating habits such as increased consumption of sodium, and an overall sedentary lifestyle lead to greater risk of heart disease and stroke. Yet, in an AHA survey, 39% of the population rated themselves as being in ideal CV Health. In order to reach our 2020 goal, we must improve the number of people who understand the link between their overall health and their risk of heart disease and stroke. American Heart Association Living Better with Life’s Simple 7

Prevalence for CV Health Factors in U. S. Adults American Heart Association Living Better with Life’s Simple 7

Prevalence for CV Health Factors in U. S. Children American Heart Association Living Better with Life’s Simple 7 6

Living Better with Life’s Simple 7 TM American Heart Association Living Better with Life’s Simple 7 7

Life’s Simple 7 1. Never smoked or quit more than one year ago 2. Body mass index less than 25 kg/m 3. Physical activity of at least 150 mins (moderate 2 intensity) or 75 mins (vigorous intensity) each week 4. Four to five key components of a healthy diet consistent with current AHA guidelines 5. Total cholesterol of less than 200 mg/d. L 6. Blood pressure below 120/80 mm Hg 7. Fasting blood glucose less than 100 mg/d. L American Heart Association Living Better with Life’s Simple 7

Why is it important to be active and eat well? Without it, you will likely experience: • Increased risk for heart disease and stroke • Increased risk of obesity • Increased likelihood of illness & disability • Increased need for surgeries, medications & treatments • Reduced quality of life American Heart Association Living Better with Life’s Simple 7 9

Guidelines for Healthy Eating Make sure you are getting the proper serving (4. 5 cups) of daily fruits and vegetables Eat at least 3 (1 -oz) servings of fiber-rich whole grains per day Eat at least 2 (3. 5 -oz) servings of fish per week Be conscious of sodium intake (less than 1, 500 mg per day) Limit your sugar-sweetened beverage consumption (no more than 450 calories per week or 36 ounces per week) Other Dietary Measures • • • Saturated fat: < 7% of total energy intake Nuts, legumes, and seeds: ≥ 4 servings/week Processed meats: ≤ 2 servings/week American Heart Association Living Better with Life’s Simple 7 10

Healthy Eating (Fruit and Vegetable Consumption) Try to consume fresh, frozen, or canned vegetables at every meal Snack on the raw vegetables you are having with dinner Add berries to cereal or bananas to peanut butter toast to get an extra serving of fruit with breakfast Add thin slices of fruits or vegetables to sandwiches Include at least three vegetable toppings when ordering pizza Add vegetables to ready made soups Take a trip to the local farmers market or a pick-your-own farm • You can often find fresh fruits and vegetables in large quantities Stock your fridge with raw fruits and vegetables • Buying pre-cut vegetables saves time and makes for easy snacking American Heart Association v. See the handout for ideas for easy and healthy snacks and lunches Living Better with Life’s Simple 7 11

Healthy Eating (Whole Grains) Look for the words “whole grain” on foods such as rice, pasta, or bread • Whole grains are an excellent source of fiber • Replace foods that do not contain this label with healthier options while shopping • For packaged foods, the word whole is often listed as the first ingredient • Start buying whole wheat flour instead of white flour v Ideas for healthy snacks and lunches are listed on the handout American Heart Association Living Better with Life’s Simple 7 12

Healthy Eating (Whole Grains) This mark on a food label means that it: Contains 51 percent or more whole grains by weight A person who needs 2, 000 calories each day to maintain a healthy body weight could eat 6 to 8 servings of grains (at least half of the servings should be whole-grain foods) Plus is low in saturated fat and cholesterol American Heart Association Living Better with Life’s Simple 7

Fish and Lean Meats Protein Omega 3’s • decrease risk of arrhythmias (abnormal heartbeats • decrease triglyceride levels • slow growth rate of atherosclerotic plaque lower blood pressure (slightly) Fish Oil Supplements? Try fish as a main dish With meats such as chicken and turkey, remove the skin before eating Prepare meats by grilling, baking, or braising. American Heart Association Living Better with Life’s Simple 7

Why Are We Shaking up Sodium? • A CDC report noted a large majority of Americans have high blood pressure or are at high risk for developing it. • The AHA/ASA’s 2020 impact goals include a population-wide reduction of sodium consumption to less than 1, 500 mg a day as one of the ways the association will measure the nation’s cardiovascular health. • The salt shaker isn’t the big threat – 75% of sodium comes from processed foods. American Heart Association Living Better with Life’s Simple 7

Healthy Eating (Limit Sodium Consumption) Choose fresh, frozen or canned food items without added salts. Select unsalted nuts or seeds, dried beans, peas and lentils. Limit salty snacks like chips and pretzels. Avoid adding salt and canned vegetables to homemade dishes. Select unsalted, lower sodium, fat-free broths, bouillons or soups. Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium. Add fresh lemon juice instead of salt to fish and vegetables. Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt. Don’t use the salt shaker. Use the pepper shaker or mill. American Heart Association Living Better with Life’s Simple 7

What Are We Doing About It? • Encouraging manufacturers to reduce the amount of sodium in the food supply. • Advocating for more fruits and vegetables to be available and accessible. • Providing consumers with education and decision-making tools, like Heart-Check Food and Meal certifications, to make better food choices. • We launched the Sodium Reduction Initiative via the Salty Six on National Eating Healthy Day in November. • The kickoff of the Sodium Swap Challenge on Jan. 7 encouraged consumers to lower their sodium intake, starting with the Salty Six. American Heart Association Living Better with Life’s Simple 7

What Are The Salty Six? The Salty Six is the name for common foods that may be loaded with excess sodium that can increase your risk for heart disease and stroke. Our Salty Six list was inspired by a list of 10 highsodium foods from the CDC. • Breads and Rolls • Cold Cuts and Cured Meats • Pizza • Poultry • Soup • Sandwiches American Heart Association Living Better with Life’s Simple 7

Who Will Benefit From the New Sodium Recommendations? • Everyone. Consuming less sodium will decrease the rise in blood pressure and will reduce the risk of developing other health conditions. • 90% of all Americans are at risk of developing high blood pressure in their lifetime. American Heart Association Living Better with Life’s Simple 7

Did You Know? • The average American consumes more than 3, 400 mg a day. • Just 1 ounce of salt causes the body to hold 6 pounds of excess water. • Introducing babies to the taste of salty foods fosters a preference for salt that may make lower sodium foods less appealing as they grow up. American Heart Association Living Better with Life’s Simple 7

Healthy Eating (Limit Fat and Sugar Consumption) Try to cut down on sugary beverages such as soda, sports drinks and fruit drinks and replace them with water • The recommended amount of water per day is 64 oz. or 8, 8 oz. glasses Use vegetable oils and soft margarines low in saturated and trans fats Limit the amount of chips, cookies, and crackers around the house to reduce the amount of saturated and trans fats Eat non-fat (skim) or low fat dairy products as much as possible Try to avoid thick cream and cheese sauces such as Alfredo with pasta • Replace these sauces with fresh vegetables or a light, low fat tomato sauce American Heart Association Living Better with Life’s Simple 7 21

Sugar – Why It’s Not So Sweet • The average American consumes 475 calories of added sugars per day. • Soft drinks and other sugarsweetened beverages are the No. 1 source of added sugars in Americans’ diets. “No adults, except those who are extremely physically active, we’re talking about the Michael Phelpses of the world. The rest of us have no business consuming that many calories from sugar. ” – Linda Van Horn, Ph. D, RD, 2010 Chair, AHA Nutrition Committee; Chair, 2010 Dietary Guidelines for Americans Advisory Committee American Heart Association Living Better with Life’s Simple 7

What Are We Doing About It? • To address the nation’s obesity epidemic, the AHA/ASA supports clinical guidance, programming, education, media campaigns, and policies that help lower intake of sugar-sweetened beverages and portion sizes in general. • Beginning in January 2014, added sugar screening criteria will be added to the Heart-Check Certification guidelines. • We recommend most women consume no more than 100 calories/25 grams of added sugars per day. Most men should consume no more than 150 calories/37. 5 grams per day. American Heart Association Living Better with Life’s Simple 7

Sources of Added Sugars (teaspoons), U. S. Population The "Other" category includes many specific foods that each contribute less than 2% of added sugars. Data source: NHANES 200304 American Heart Association Living Better with Life’s Simple 7

Did You Know? • “Added sugars” are sugars and syrups added to foods or beverages during processing or preparation. • Dairy products and grains are some of the main sources of added sugars in our diet. • Sugars add calories and zero nutrients to food. American Heart Association Living Better with Life’s Simple 7

Guidelines for Physical Activity The American Heart Association recommends 30 minutes of physical activity per day One hour of physical activity can add two hours to your lifespan It is important to sustain physical activity in addition to a healthy diet to maintain a healthy heart Start with 5 -10 minutes of physical activity and incrementally increase to reach 30 minutes a day American Heart Association Living Better with Life’s Simple 7 26

Physical Activity (Find Ways to Get Active at Work) Start your work day by stretching • This will help loosen your muscles and help you feel energized for the rest of the day • Make stretching a routine Here are some simple stretches to do at your desk (descriptions on handout): • Hamstring Stretch • Calf Stretch • Hip Flexor Stretch • Abductor (inner thigh) Stretch • Chest Stretch American Heart Association Living Better with Life’s Simple 7 27

Physical Activity (Find a Favorite Sport or Activity) Establish a routine of physical activity by choosing a favorite activity • Walk, run or play your favorite sport regularly • It will be easier to sustain a physically active routine if you enjoy the activity Find comfortable and inexpensive ways to get active • If joining a gym is not in your budget, find a safe and fun running route or a local park American Heart Association Living Better with Life’s Simple 7 28

Limit Periods of Inactivity at Home and Work Stay active during TV time • Use commercial breaks as a time to get active Use your lunch hour as a time to walk or take advantage of a company gym membership Consider taking the stairs instead of the elevator at work Set aside some time for simple activities at your desk • Consult the handout for desk stretches and simple exercises for home and work American Heart Association Living Better with Life’s Simple 7 29

With a Success Plan, Every Step Counts Toward Your Goal But with Life’s Simple Seven, you can KNOW you’re taking care of yourself to reach your best health potential for yourself and for those you love. Together, we’re building a healthier future, one heart at a time! American Heart Association Living Better with Life’s Simple 7 30

Small efforts lead to big rewards. . American Heart Association Living Better with Life’s Simple 7

Thank you! American Heart Association Living Better with Life’s Simple 7 32