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    Nguyen Malisa Education Material Final Draft

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    The document provides information on preventing and managing heart disease for older adults. It recommends getting at least 150 minutes of moderate physical activity per week, maintaining a healthy diet low in sodium, saturated/trans fats and added sugars to reduce cholesterol and blood pressure, sleeping 7-8 hours per night, reducing stress, maintaining a healthy weight through heart healthy foods and exercise, and quitting smoking.

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    Nguyen Malisa Education Material Final Draft

    Uploaded by

    api-445479317
    54 views2 pages
    The document provides information on preventing and managing heart disease for older adults. It recommends getting at least 150 minutes of moderate physical activity per week, maintaining a healthy diet low in sodium, saturated/trans fats and added sugars to reduce cholesterol and blood pressure, sleeping 7-8 hours per night, reducing stress, maintaining a healthy weight through heart healthy foods and exercise, and quitting smoking.

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    The document provides information on preventing and managing heart disease for older adults. It recommends getting at least 150 minutes of moderate physical activity per week, maintaining a healthy diet low in sodium, saturated/trans fats and added sugars to reduce cholesterol and blood pressure, sleeping 7-8 hours per night, reducing stress, maintaining a healthy weight through heart healthy foods and exercise, and quitting smoking.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    54 views2 pages

    Nguyen Malisa Education Material Final Draft

    Uploaded by

    api-445479317
    The document provides information on preventing and managing heart disease for older adults. It recommends getting at least 150 minutes of moderate physical activity per week, maintaining a healthy diet low in sodium, saturated/trans fats and added sugars to reduce cholesterol and blood pressure, sleeping 7-8 hours per night, reducing stress, maintaining a healthy weight through heart healthy foods and exercise, and quitting smoking.

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    of 2

    HEART HEALTH MONTH Solheim Senior Community

    PREVENTION & MANAGEMENT OF HEART DISEASE


    MOVE MORE EAT HEALTHY
    Older adults should do at least 150
    minutes of moderate-intensity aerobic
    physical activity throughout the week. Excess sodium, saturated/trans fats, and
    added sugars can worsen heart health.
    If you cannot do the recommended
    amounts of physical activity due to health Maintaining a healthy diet may reduce
    conditions, you should be as physically cholesterol levels and blood pressure.
    active as your abilities and conditions
    allow.

    GET MORE SLEEP STRESS LESS


    Not getting enough sleep or regularly
    getting poor quality sleep increases the
    risk of having high blood pressure, heart
    Stress can contribute to high blood
    disease, and other medical conditions.
    pressure and other heart risks.

    Most adults need 7–8 hours of sleep a


    night.

    MANAGE WEIGHT QUIT SMOKING


    Being overweight is hard on your heart. It The chemicals in tobacco smoke harm
    increases your risk of having heart disease, your heart and blood vessels in many
    a stroke, high blood cholesterol, high ways.
    blood pressure, and diabetes.
    Quitting is hard, but many people have
    Choosing heart healthy foods and getting succeeded, and you can too. Set a quit
    regular exercise will help you achieve and date. Ask your family and friends for
    maintain a healthy weight. support in your effort.
    FEBRUARY 2020

    HEART HEALTHY DIET


    EAT A VARIETY OF NUTRITIOUS FOODS
    A healthy diet is one of the main factors in preventing/managing heart disease. Nutrient-rich
    foods may help you control your weight, cholesterol and blood pressure. Recommendations
    below are based on the DASH Diet, which emphasizes lowering blood pressure, and the American
    Heart Association. The Solheim Culinary Staff makes sure that these recommendations are
    included in your daily menus.

    EAT MORE...
    Fruits
    4 - 5 servings/day
    Vegetables
    4 - 5 servings/day
    Whole Grains
    6 - 8 servings/day
    Low-fat/Fat-Free Dairy Products
    2 - 3 servings/day
    Lean Meats, Poultry, Fish
    6 servings or less
    Beans, Nuts, Legumes
    LIMIT...
    4 - 5 servings/day Sodium
    Vegetable Oils Limit to 1500 - 2300 mg/day

    2 - 3 servings/day Saturated fats


    Trans Fats
    Added Sugars
    Women: No more than 25 g
    Men: No more than 38 g

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