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NameTitle1Living Better with Lifes Simple 7American Heart Association1The 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.

Impact Goal By 2020, to improve the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular diseases and stroke by 20%.

Our Mission: Building healthier lives free of cardiovascular disease & stroke.Living Better with Lifes Simple 7American Heart Association2CommunityWe make local communities healthier by impacting smoking laws, food policies and physical activity at schools.

HealthcareWe 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.

EducationWe 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.Living Better with Lifes Simple 7American Heart Association3Currently, 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.

The Problem Living Better with Lifes Simple 7American Heart Association4

Prevalence for CV Health Factors in U.S. Adults

Living Better with Lifes Simple 7American Heart Association5

Prevalence for CV Health Factors in U.S. Children

6Living Better with Lifes Simple 7American Heart AssociationHeather6Living Better with Lifes Simple 7TM7

Living Better with Lifes Simple 7American Heart AssociationHow many times in your life have you stopped, looked at the life choices you were making and thought, I need to do better. Maybe you thought you should change your diet, exercise more, stop smoking, or be more careful about blood pressure or cholesterol. You had the best intentions, but never quite carried through with your plan. Maybe you werent even sure how to get started with a plan.

Well, Im here to tell you today that creating a plan and sticking to it isnt as hard as you might think. Lifes Simple 7Never smoked or quit more than one year ago Body mass index less than 25 kg/m2Physical activity of at least 150 mins (moderate intensity) or 75 mins (vigorous intensity) each weekFour to five key components of a healthy diet consistent with current AHA guidelinesTotal cholesterol of less than 200 mg/dLBlood pressure below 120/80 mm HgFasting blood glucose less than 100 mg/dLLiving Better with Lifes Simple 7American Heart Association888Ideal cardiovascular health for adults is defined by the presence of these health measures and health behaviors. Theyre known as Life's Simple 7. Ask participants if there are any questions about the details provided.

Why is it important to be active and eat well?Without it, you will likely experience:Increased risk for heart disease and strokeIncreased risk of obesityIncreased likelihood of illness & disabilityIncreased need for surgeries, medications & treatmentsReduced quality of life9

Living Better with Lifes Simple 7American Heart AssociationRemember, Lifes Simple Seven work together to help you build a better and stronger life, so by investing in improving in one area, like your blood sugar levels, you are likely to improve your weight and nutrition, too.

However, without a plan, youll be at an increased risk of heart disease, stroke and other illnesses and disabilities. You may see a increased need for surgeries and other medical treatments, and youll almost certainly face a diminished quality of life. 9Guidelines for Healthy Eating Make sure you are getting the proper serving (4.5 cups) of daily fruits and vegetablesEat at least 3 (1-oz) servings of fiber-rich whole grains per dayEat at least 2 (3.5-oz) servings of fish per weekBe 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 MeasuresSaturated fat: < 7% of total energy intakeNuts, legumes, and seeds: 4 servings/weekProcessed meats: 2 servings/week

10Living Better with Lifes Simple 7American Heart AssociationThese are the 5 components of a healthy diet as defined by the American Heart Association. For ideal cardiovascular, want to meet 4-5 of the components on a consistent basis.

Also the average adult will want to limit calorie consumption to 2,000 calories per day.

Fiber rich is defined as 1.1 grams fiber per 10 grams carbohydrate)10Healthy Eating (Fruit and Vegetable Consumption)Try to consume fresh, frozen, or canned vegetables at every mealSnack on the raw vegetables you are having with dinnerAdd berries to cereal or bananas to peanut butter toast to get an extra serving of fruit with breakfastAdd thin slices of fruits or vegetables to sandwichesInclude at least three vegetable toppings when ordering pizzaAdd vegetables to ready made soupsTake a trip to the local farmers market or a pick-your-own farmYou can often find fresh fruits and vegetables in large quantitiesStock your fridge with raw fruits and vegetablesBuying pre-cut vegetables saves time and makes for easy snacking

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See the handout for ideas for easy and healthy snacks and lunchesLiving Better with Lifes Simple 7American Heart Association11Healthy Eating (Whole Grains)Look for the words whole grain on foods such as rice, pasta, or breadWhole grains are an excellent source of fiberReplace foods that do not contain this label with healthier options while shoppingFor packaged foods, the word whole is often listed as the first ingredientStart buying whole wheat flour instead of white flour Ideas for healthy snacks and lunches are listed on the handout12

Living Better with Lifes Simple 7American Heart AssociationHealthy Eating (Whole Grains)

This mark on a food label means that it: Contains 51 percent or more whole grains by weight

Plus is low in saturated fat and cholesterolA 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)

Living Better with Lifes Simple 7American Heart AssociationFish and Lean MeatsProtein Omega 3sdecrease 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 dishWith meats such as chicken and turkey, remove the skin before eatingPrepare meats by grilling, baking, or braising.

Living Better with Lifes Simple 7American Heart Association- The American Heart Association recommends eating fish (particularly fatty fish salmon, trout, herring) at least two times (two servings) a week. - Omega-3 (n-3 polyunsaturated) fatty acids are essential fats that your body needs to function properly but does not make. - Consuming fish oil supplements should only be considered by people with heart disease or high levels of triglycerides who consult with their physicians.

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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/ASAs 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 nations cardiovascular health.

The salt shaker isnt the big threat 75% of sodium comes from processed foods.

Living Better with Lifes Simple 7American Heart AssociationThe AHA/ASA recommendation of less than 1,500 milligrams a day of sodium for the general public was implemented after a report from the CDC found that a large majority of the American population either have high blood pressure or at high risk for developing it, and because 90 percent of Americans are at risk of developing hypertension over their lifetime.

15Healthy 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. Dont use the salt shaker. Use the pepper shaker or mill.

Living Better with Lifes Simple 7American Heart AssociationYour body needs only a small amount of sodium each day.

Average daily sodium intake for U.S. adults is more than 3,400 mg per day

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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.

Living Better with Lifes Simple 7American Heart AssociationAfter Salty Six Mention- The call to action was to alert consumers that the American Heart Association is making it easy to find better options when grocery shopping and when eating away from home by using the Heart-Check Food and Meal Certification programs as their guide.

Salty Six overview:- 17

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 high-sodium foods from the CDC. Breads and RollsCold Cuts and Cured MeatsPizzaPoultrySoupSandwiches

Living Better with Lifes Simple 7American Heart Association

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.

Living Better with Lifes Simple 7American Heart Association

Did You Know?The average American consumes more than 3,400 mg a day.

Just 1 ounce of salt causes the body tohold 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.

Living Better with Lifes Simple 7American Heart Association20Healthy 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 waterThe recommended amount of water per day is 64 oz. or 8, 8 oz. glassesUse vegetable oils and soft margarines low in saturated and trans fatsLimit the amount of chips, cookies, and crackers around the house to reduce the amount of saturated and trans fatsEat non-fat (skim) or low fat dairy products as much as possibleTry to avoid thick cream and cheese sauces such as Alfredo with pastaReplace these sauces with fresh vegetables or a light, low fat tomato sauce

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Living Better with Lifes Simple 7American Heart AssociationOptions for limiting sugary beverages: - Try flavoring water with watermelon, cucumber in addition to lemon - Phase out the regular soda consumption graduallyUse 4-6 ounce glass for juice and only purchase 100% fruit juice

Tips for limiting sodium - Limit the amount of processed foods consumed. 21

Sugar Why Its Not So Sweet The average American consumes 475 calories of added sugars per day.

Soft drinks and other sugar-sweetened beverages are the No. 1 source of added sugars in Americans diets.

No adults, except those who are extremely physically active, were talking about the Michael Phelpses of the world. The rest of us have no business consuming that many calories from sugar. Linda Van Horn, PhD, RD, 2010 Chair, AHA Nutrition Committee; Chair, 2010 Dietary Guidelines for Americans Advisory CommitteeLiving Better with Lifes Simple 7American Heart AssociationThe average American consumes 475 calories per person, per day. Thats equal to 30 teaspoons of sugar a day or 2 1/2 , 12 ounce soft drinks a day22

What Are We Doing About It? To address the nations obesity epidemic, the AHA/ASA supportsclinical 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.

Living Better with Lifes Simple 7American Heart Association23

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 2003-04Living Better with Lifes Simple 7American Heart Association

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.

Living Better with Lifes Simple 7American Heart Association- Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. They do not include naturally occurring sugars such as those found in milk (lactose) and fruits (fructose). Added sugars (or added sweetners) include sugars (such as white sugar, brown sugar and honey) as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).

25Guidelines for Physical ActivityThe American Heart Association recommends 30 minutes of physical activity per dayOne hour of physical activity can add two hours to your lifespanIt is important to sustain physical activity in addition to a healthy diet to maintain a healthy heartStart with 5-10 minutes of physical activity and incrementally increase to reach 30 minutes a day26

Living Better with Lifes Simple 7American Heart AssociationPhysical Activity (Find Ways to Get Active at Work)Start your work day by stretchingThis will help loosen your muscles and help you feel energized for the rest of the dayMake stretching a routineHere are some simple stretches to do at your desk (descriptions on handout):Hamstring StretchCalf StretchHip Flexor StretchAbductor (inner thigh) StretchChest Stretch27

Living Better with Lifes Simple 7American Heart AssociationPhysical Activity (Find a Favorite Sport or Activity)Establish a routine of physical activity by choosing a favorite activityWalk, run or play your favorite sport regularlyIt will be easier to sustain a physically active routine if you enjoy the activityFind comfortable and inexpensive ways to get activeIf joining a gym is not in your budget, find a safe and fun running route or a local park

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Living Better with Lifes Simple 7American Heart AssociationLimit Periods of Inactivity at Home and WorkStay active during TV time Use commercial breaks as a time to get activeUse your lunch hour as a time to walk or take advantage of a company gym membershipConsider taking the stairs instead of the elevator at workSet aside some time for simple activities at your deskConsult the handout for desk stretches and simple exercises for home and work29

Living Better with Lifes Simple 7American Heart Association29With a Success Plan, Every Step Counts Toward Your GoalBut with Lifes Simple Seven, you can KNOW youre taking care of yourself to reach your best health potential for yourself and for those you love. Together, were building a healthier future, one heart at a time!30

Living Better with Lifes Simple 7American Heart AssociationBut with Lifes Simple Seven, you can KNOW youre taking care of yourself to reach your best health potential for yourself and for those you love!

Focus on your goal: feeling your best and living a healthy life. By taking small steps one day at a time, one meal at a time, and one walk at a time, you will start to notice a difference in your energy level and your sense of well-being as you choose good health. Lets plan for many years of living well, and I hope youll join me in taking the simple seven to heart.

30Small efforts lead to big rewards. .

Living Better with Lifes Simple 7American Heart AssociationThank you!32Living Better with Lifes Simple 7American Heart AssociationChart124.53.272.233.832.933.231.723.245.276.822.90.241538.446.617.141.241.78.230.461.4

PoorIntermediateIdealPercentage

Sheet1PoorIntermediateIdealCurrent Smoking24.53.272.2Body Mass Index33.832.933.2Physical Activity31.723.245.2Healthy Diet Score76.822.90.2Total Cholesterol15.038.446.6Blood Pressure17.141.241.7Fasting Plasma Glucose8.230.461.4

Chart117.1Current Smoking82.918.21764.89.846.14492.97.1Healthy Diet Score5.522.272.44.815.579.70.518.581

PoorIntermediateIdealPercentage

Sheet1PoorIntermediateIdealCurrent Smoking17.182.9Body Mass Index18.217.064.8Physical Activity9.846.144.0Healthy Diet Score92.97.1Total Cholesterol5.522.272.4Blood Pressure4.815.579.7Fasting Plasma Glucose0.518.581.0

Chart135.712.910.56.66.13.83.53.52.115.3

FiberReady-to-eat cerealsSugars/honeyYeast breads

Sheet1FiberSoda/energy/sports drinks36Grain-based desserts13Fruit drinks11Dairy desserts7Candy6Ready-to-eat cereals4Sugars/honey4Tea4Yeast breads2Other15To resize chart data range, drag lower right corner of range.