Heart Health Marissa Yovetich MS, HE

Heart Health What is it?

Current Statistics

Signs & Symptoms

Eating for heart health

Exercising for heart health

What is it?

The human heart is the body’s engine. It is roughly the size of the owner’s clenched fist. It resides securely in the middle of the chest behind the breastbone and between the lungs.

Composed of “involuntary” cardiac muscle

Composed of 4 chambers, upper/low on left/right sides Blood pumps through upper portion, atrium, to lower ventricle and up through

pulmonary artery to the lungs to receive oxygen Aorta transports freshly oxygenated blood to the body, “A” and away Veins bring blood to the heart

At the Heart of the Matter

What is it?

The heart pumps blood through a 60,000 – mile – long network of vessels Beats ~ 70 – 80 x per minute, 100,000 x per day, 40 million x per year, 3 billion x

per life

Blood supplies oxygen from the lungs to organs and tissues, while removing carbon dioxide.

Blood facilitates nutrient distribution, immune system regulation, hormone delivery and delivers waste products to the kidneys and liver to be filtered.

What is it?

Heart Disease: an umbrella term for several types of heart conditions Coronary Artery Disease Heart Attack Other Related Conditions (i.e. angina, arrhythmias, atherosclerosis)

Coronary Artery Disease (CAD): caused by plague buildup in artery walls that supply blood to the heart. The most common type of heart disease in the United States Cholesterol deposits accumulate creating plaque, which narrows the arteries

and reduces blood flow

At the Heart of the Matter

Heart Disease Risk Factors

Existing health conditions, lifestyle choices, age and family history can increase one’s risk of heart disease

Key Risk Factors: High blood pressure High cholesterol Smoking *47% of Americans have at least one of these risk factors

Controllable vs. Non – controllable risk factors Behavior/Conditions/Family History

Interconnected Diseases

The Pulse of The Nation

Heart disease is the leading cause of death for both men and women Coronary Heart Disease (CHD) is the most common Nearly 80 million adults in the United States have at least one form of heart disease

Roughly 610, 000 people die of heart disease every year in the United States 1 in 4 deaths due to heart disease

Every year 735,000 Americans have a heart attack 71.4% are first time sufferers 28.5% are second time sufferers

In the United States, someone has a heart attack every 34 seconds. Someone dies of a heart disease – related event every 60 seconds, in the United States.

Alarming Numbers

The Pulse of The Nation

• Prior to age 75, a higher proportion of CVD events attributable to CHD occur in men than in women. A higher proportion of events attributable to stroke occur in women than in men.

The Pulse of The Nation

Direct and indirect costs associated with heart disease amount to more than $320.1 billion.

The Pulse of The Nation

• “Life’s Simple 7”• The American Heart

Association defines “ideal cardiovascular health” as the absence of disease and presence of seven key health factors and behaviors.

By The Numbers…

It’s a Women’s World

More than 1 in 3 female adults has some form of cardiovascular disease

In 2013, CVD accounted for 1 death every 80 seconds among females. This is equivalent to the number of female deaths from cancer, chronic lower respiratory disease, and diabetes combined.

Approximately 3 million females are living with heart failure (HF). 475,000 new cases of HF are diagnosed each year.

23% of women 45 years of age and older who have an initial heart attack die within a year compared to 18% of men

Signs & Symptoms

The common signs and symptoms for cardiovascular disease include, but are not limited to: Chest pain (angina) Shortness of breath Pain, numbness, weakness or coldness in your legs or arms due to narrowing

of blood vessels Pain in the neck, jaw, throat, upper abdomen or back

Signs and symptoms may manifest differently in men and women. Men are more likely to experience chest pain, while women are more likely to experience shortness of breath, nausea and extreme fatigue.

Signs & Symptoms

Healthy Measures

Eating For Heart Health

To maintain weight, caloric consumption must equal caloric expenditure Dependent on resting metabolic rate (RMR), activity level and existing conditions

Limit foods rich in saturated fats, trans fats and sodium Reduce consumption of “nutrient – poor foods”, those high in calories but low in nutrients – limit

alcohol consumption to no more than one drink/day for women and two drinks/day for men

Select lean cuts of red meat, chicken/poultry and fish

Consume vegetables in abundance – (yay fiber!)

Consume fruits in moderation

Periodic Table of “Real” Food

Eating For Heart Health

Quality over quantity! Eating from a 8.5 inch plate vs. a 12 inch plate saves approximately 400

calories

Increase consumption of foods rich in Omega – 3’s

Daily Dose of Goodness

Fatty Acid Frenzy

Fatty acids are formed when fat is metabolized or broken down Insoluble in water Used as energy by most cells in the body Can be monounsaturated, poly – unsaturated, or saturated Help move oxygen through the body, aid cell membrane development,

strength, and function Help rid the arteries of cholesterol build up, “plaque” Promote proper clotting Assist in blood pressure regulation

Fatty Acid Frenzy

“O” Is For Omega!

There are 3 main types of fatty acids, omega – 3, omega – 6, omega – 9 Omega – 3 and Omega – 6 are “essential” fatty acids - NOT produced in the body

The typical American diet consists of 10 x more Omega – 6 than Omega – 3 Results in reduced metabolism and secretion of blood and tissue omega – 3’s Promotes inflammatory response within the body

Reducing dietary ratios of omega – 6 to omega – 3 fatty acids has been shown to prevent death after a heart attack

“O” is For Omega

Omega – 3 Poly Unsaturated Fatty Acids Composed of EPA and DHA

Have been shown to have anti – inflammatory effects

“polyunsaturated” = two, three, four or more carbon – carbon double bonds Naturally occurring fatty acids assume cis configuration, both hydrogens are on the same

side of the double bond. Trans fatty acids, link to heart disease, have hydrogens on opposing sides of the double

bond. (i.e. margarine, liquid vegetable oils)

Omega – 3 Rich Foods

“O” is For Omega

Omega – 3 fatty acids have a higher oxidative rate than saturated fatty acids

Omega – 3 fatty acids, specifically EPA and DHA have been shown to: Increase the body’s ability to breakdown fatty acids Suppress the formation of new fat (lipogenesis) Support insulin sensitivity Regulate appetite Direct nutrients, amino acids and glucose, toward lean body mass and away

from fat mass

Recommendations

The American Heart Association recommends that healthy adults consume fish at least two times per week Fish rich in omega – 3’s include: catfish, halibut, salmon, striped sea bass, and

albacore tuna

The World Health Organization recommends a daily EPA and DHA intake of 0.3 – 0.5 grams

Fish oil dosage can vary widely, depending on existing health conditions. Consult your primary care physician for dosage recommendations.

Recommendations

Things to keep in mind when looking for a fish oil supplement: Make sure that the supplement is fresh

(old supplements may contain high levels of peroxidation – breakdown of fats)

Molecularly distilled and pure Lowest possible levels of heavy metals and organic contaminants

Supported by third – party testing and clinical research www. Labdoor.com supplement rating/verification site

Omega – 3’s are derived from FISH forms Plant derived forms are popular in supplements, due to lower cost to produce. However, the body does

not convert plant omega – 3’s as efficiently as fish forms

Exercising For Heart Health

The age old adage, “if you don’t use it, you lose it” applies to heart health Strengthening the heart allows it to work more efficiently and longer Both cardiovascular and muscular strength training are needed as the heart is

a muscle and the “heart” of our cardio system

Regular cardiovascular and muscular strength training can decrease cardiac demands of muscular work and slow age – and disease – related declines in muscular strength and mass

A lack of cardiovascular and muscular strength training can result in a loss of up to 30% muscle mass between the ages of 50 – 70

Exercising For Heart Health

Muscular Strength 2 + days/ week 2 – 3 sets, 10 – 15 repetitions 20 + minutes for 5 – 6 muscle groups Target major body parts: 3 – 4 exercises & minor body parts: 1 – 2 exercises

Perform major body part (large muscle) exercises before minor body part exercises! Use free weights, machines, body weight, medicine ball, resistance bands,

etc.

Exercising For Heart Health

150 minutes of “moderate” intensity physical activity or 75 minutes of vigorous activity, or a combination of both, is recommended each week

For cardiovascular benefits, aim for physical activity sessions that last at least 10 minutes

To lower cholesterol and or blood pressure, the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four days per week

References

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BM, Lichtman JH, Lisabeth LD, Liu S, Mackey RH, Magid DJ, McGuire DK, Mohler ER III, Moy CS, Muntner P, Mussolino ME, Nasir K, Neumar RW, Nichol G, Palaniappan L, Pandey DK, Reeves MJ, Rodriguez CJ, Rosamond W, Sorlie PD, Stein J, Towfighi A, Turan TN, Virani SS, Woo D, Yeh RW, Turner MB; on behalf of the American Heart Association Statistics Committee and Stroke Statistics Subcommittee. Heart disease and stroke statistics—2016 update: a report from the American Heart Association. Circulation. 2016; 133(4):e38-e360.

National Geographic. (n.d.). Heart. Retrieved August 26, 2016, from http://science.nationalgeographic.com/science/health-andhuman- body/human- body/heart-article/ The American Heart Association. (2015, August). The American Heart Association's Diet and Lifestyle Recommendations. Retrieved August 26, 2016, from

http://www.heart.org/HEARTORG/HealthyLiving/ HealthyEating/Nutrition/ The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.V8Cz-3nVx7g

The Heart Foundation. (2015). Heart Disease: Scope and Impact. Retrieved August 26, 2016, from http://www.theheartfoundation.org/heart-disease-facts/heart-disease-statistics/ U.S. Food and Drug Administration. (2011, February 8). Eat for a Healthy Heart. Retrieved August 26, 2016, from

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm199058.htm WiseGeek. (n.d.). What are Fatty Acids? Retrieved August 29, 2016, from http://www.wisegeekhealth.com/what-are-fatty-acids.htm