BMI & Daily Calorie Needs

McLennan

Wellness

“Be well in 2015.”

Do you want to reduce your risk for heart disease and/or improve your quality of life? If you answered “yes”, you will find this link helpful- http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/My-Fats-Translator_UCM_428869_Article.jsp

With this page you can:

• Determine your Body Mass Index (BMI). This will tell you if you need to gain, maintain or lose weight. 
• Determine your Daily Calorie Need based on your age, gender, height, current weight, physical activity level and goal.
• Get tips to help accumulate at least 30 minutes of moderate physical activity on most (or every) day of the week.
• If you need to lower blood pressure, cholesterol, lose weight, etc. the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week.

To maintain your status as a “health-seeker”, try these tips:
• Find an accountability partner. This should be someone with similar health goals and experiences as you. We all have days that we’re not as motivated as usual so having someone there to cheer you on can help keep you on track.
• Make healthy living fun. Search for new heart-healthy recipes to try at home. Try new forms of physical activity- dancing, hiking, walking, tennis, etc. Set short-term health goals and celebrate your success (in a healthy way). 

Heart Health- Conditions & Heredity

An estimated 80 million adults in the U.S. have high blood pressure, but less than half of the people treated for high blood pressure have it under control. High blood pressure is just one condition that can raise the risk for heart disease. Heart disease is any heart condition that diminishes the ability of the heart to function- thus our body cannot function at full potential.

What are “risk factors”? 

Risk factors for heart disease include conditions we already have, our health behaviors, or genetic factors. Last week we talked about the health behaviors that put us at higher risk for heart disease (if you missed it, read it here- http://mclennancommunitycollegewellness.blogspot.com ). This week let’s focus on the conditions and genetic factors that increase our risk for heart disease.

Conditions

Blood Cholesterol Levels- When there is too much cholesterol in the body it is deposited in arteries, including those of the heart. A higher level of high–density lipoprotein cholesterol, or HDL, is considered "good," and gives some protection against heart disease. Higher levels of low–density lipoprotein, or LDL, are considered "bad" and can lead to heart disease.

High Blood Pressure- A condition where the pressure of the blood in the arteries is too high. About 9 of 10 Americans will develop high blood pressure during their lifetimes.

Blood Pressure Levels
Normal	Systolic: less than 120 mmHg Diastolic: less than 80 mmHg
At Risk (Prehypertension)	Systolic: 120–139 mmHg Diastolic: 80–89 mmHg
High	Systolic: 140 mmHg or higher Diastolic: 90 mmHg or higher

Diabetes- With diabetes, the body either doesn't make enough insulin, can't use its own insulin as well as it should, or both. This causes sugars to build up in the blood (blood glucose levels). About three–quarters of people with diabetes die of some form of heart or blood vessel disease.

Heredity

· Family history of heart disease.
· Similar unhealthy lifestyle choices.

How can I protect my HEART?

Get a blood test and have your blood pressure measured.
Exercise it!	Try to be active (think huffing and puffing- jump rope, basketball, dancing, etc.) for at least 30 minutes every day.
Eat a variety of healthy foods.	Aim for at least 1 ½ cups fruit and 2 ½ cups veggies for women, 2 cups fruit and 3 cups veggies for men.
Avoid foods high in unhealthy fats (saturated and trans) and sodium.	Consume less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). NO trans fats!
Avoid tobacco. Smoking (and second hand smoke) can damage the heart, lungs and blood vessels.	If you don’t smoke- don’t start. If you do- make a plan and a goal to quit!
Practice moderation with alcohol.	Women should have no more than 1 drink a day. Men should have no more than 2 drinks a day.

Heart Health- Behaviors

McLennan

Wellness

“Be well in 2015.”

About 600,000 people die of heart disease in the US every year- that is 1 in every 4 deaths. Everyone can take steps to lower their risk for heart disease, and those who already have heart disease can manage their condition with these same steps.

What is HEART health?

Heart health is the absence of heart disease. Heart disease is any heart condition that diminishes the ability of the heart to function- thus our body cannot function at full potential. The most common type of heart disease in the US is coronary artery disease (CAD). CAD occurs when plaque buildup (atherosclerosis) makes it harder for blood to flow. Plaque buildup can cause the arteries to narrow over time and the heart muscle to weaken. This increases the risk for heart attack, stroke or other heart conditions.

What are “risk factors”?

Anything that puts you at a higher risk for developing heart disease is considered a risk factor. Risk factors for heart disease include conditions we already have, our health behaviors, or genetic factors. This week let’s look at our health behaviors (next week we will explore conditions and genetics).

Behaviors

· Physical Inactivity is related to the development of heart disease. It also can impact other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes.

· Several aspects of peoples' dietary patterns have been linked to heart disease and related conditions. These include diets high in saturated fats and cholesterol, which raise blood cholesterol levels and promote atherosclerosis. High salt or sodium in the diet causes raised blood pressure levels.

· Obesity is excess body fat. It is linked to higher LDL (bad) and to lower HDL (good) cholesterol, high blood pressure, and diabetes- all of these increase your risk for heart disease and other conditions.

· Cigarette smoking promotes atherosclerosis and increases the levels of blood clotting factors. Also, nicotine raises blood pressure, and carbon monoxide reduces the amount of oxygen that blood can carry. Exposure to other people's smoke can increase the risk of heart disease even for nonsmokers.

· Excessive alcohol use leads to an increase in blood pressure and cholesterol levels, and increases the risk for heart disease.

How can I protect my HEART?

Exercise it! Try to be active (think huffing and puffing- jump rope, basketball, dancing, etc.) for at least 30 minutes every day.


Eat a variety of healthy foods. Aim for at least 1 ½ cups fruit and 2 ½ cups veggies for women, 2 cups fruit and 3 cups veggies for men.


Avoid foods high in unhealthy fats (saturated and trans) and sodium. - Consume less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). NO trans fats!


Avoid tobacco. Smoking (and second hand smoke) can damage the heart, lungs and blood vessels. If you don’t smoke- don’t start. If you do- make a plan and a goal to quit!


Practice moderation with alcohol. Women should have no more than 1 drink a day. Men should have no more than 2 drinks a day.