Pusong Matibay Mahabang Buhay - High Blood

Pusong Matibay Mahabang Buhay - High Blood Lecture

1. PUSONG MATIBAY MAHABANG BUHAY By: Genoveva L. Dela Cruz, RND (Wellness Consultant)

2. INTRODUCTION Heart D isease - is one of the most common chronic degenerative disease. Chronic degenerative disease are characterized by long duration and slowly progressing deterioration.

3. CARDIOVASCULAR DISEASE (CVD) Commonly known as “ heart disease” is the collective term for a large group of disease afflicting the heart and blood vessels. It is also refers to the narrowing of the small blood vessels that supply blood and oxygen to the heart caused by the building up and hardening of cholesterol deposits on the wall of arteries that can result in STROKE and HEART ATTACK .

4. The most common in this category are: CORONARY ARTERY DISEASE (CAD) AND “HYPERTENSION”

5. HYPERTENSION - also called high blood pressure, persistent elevation of blood pressure above normal. - is a major risk factor for development of atherosclerosis, cardiovascular and kidney disorder. - may occur at any age but more frequently in person over 40 years of age with Overweight and Obesity as “predisposing factor”.

6. Types of Hypertension Primary or Essential - the cause is unknown approximately 90-95% of cases belong to this category. Secondary - 10% of cases result another disease usually from renal disease.

7. What are the R isk Factors in Heart Diseases Modifiable Risk Factors - OBESITY - stress and tension - sedentary lifestyle or habits - dietary excesses saturated fats/sugars - high serum cholesterol and triglycerides levels - excessive smoking and consumption of alcohol

8. Non – Modifiable Risk Factors - hereditary predisposition - over 40 years of age and - gender ( before age 40, males generally more susceptible to heart disease, in women after menopause are equally at risk

9. Factors Contributing to Hypertension 1. Aging 2. Genetic Factors 3. Obesity 4. Salt sensitivity 5. Alcohol 6. Dietary Factors

10. Lifestyle Related Risk factors 1. Tobacco use, particularly cigarettes 2. Physical Inactivity 3. Poor Diet 4. Stress 5. Insufficient Sleep 6. Excessive alcohol consumption

11. SIGNS AND SYMPTOMS

12. - Numbness or sudden weakness of the face arm, leg especially on one side of the body - Difficulty of speaking or understanding speech - Feeling light headed - Dizziness/fainting or sometimes unconsciousness - Feeling sick or vomiting - Difficulty in walking or cannot stand - Loss of balance or coordination - Severe headache with no known cause

13. TREATMENT: MEDICAL NUTRITION THERAPY

14. Therapeutic Lifestyle Change(TLC) 1. Reducing Saturated Fats and Cholesterol E xcess LDL cholesterol in the blood is deposited as plaques on the blood vessel wall leading to its thickening and hardening, a condition called atherosclerosis. Saturated Fats which comes mostly from animal fats tend to increase blood cholesterol and should thus be taken in moderation.

15. Consumed the following foods sparingly such as: High in Saturated Fatty Acids Deep fried food, fatty foods High-dense food ( fastfood ) Cream, whipped cream, dressing Sauces, gravies, drippings, mayonaise Whole milk Butter, margarine, coconut milk ( gata ) Potato chips, French fries Chicharon Lechon

16. High in Cholesterol Fried food, fatty foods, fast-food Egg yolk, balut , chicharon Chicken skin Alimasag , alimango , aligue , hipon Crackers All internal organs Cakes, pies and sweetbreads Butter, margarine mayonaise and coconut cream (gata)

17. 2. Increase Intake of FIBER-RICH Foods D ietary fibers - aids in the effective elimination of fat and cholestero l thereby lowering blood cholesterol levels thus fiber plays an important roles in the prevention control and management of the disease.

18. 3. Limit Intake Of Salty Foods Sodium increases the blood pressure into 2 ways: a.) by favoring the retention of too much water in the blood b.) by causing the swelling of the innermost lining of the arteries which narrows the diameter of the blood vessels.

19. Each contains 500 mg sodium (Na) Table salt 1/4 tsp Fish sauce 1 1/2 tsp Soy sauce 1 1/2 tsp Light soy sauce 3 1/2 tsp Worcestershire sauce 2 tbsp

20. If the labels says...... it means..... Sodium free/salt free <5mg Na per serving Very low sodium <35mg per serving Low sodium <140mg per serving Reduced Sodium at least 25% less Light in Sodium at least 50% less Unsalted/No Added No Salt Added Salt ( not salt-free)

21. Foods to Limit: B uttermilk, instant cocoa mixes Smoked products like tinapa , daing , tuyo All processed foods such as tocino , lonnganisa , bacon, hotdogs,canned goods Dried fruits with sodium sulphite Crackers ,pretzels, potato chips, salted popcorns Commercially canned soups, bouillon cubes Seasonings , MSG, and other flavor enhancers Bagoong and patis

22. 4. Maintain Desirable Body Weight (DBW) I f your weight is within desirable limits then you are most likely eating the right amount of food. If you are overweight /obese, desirable body weight can be achieved by combination of balanced diet and regular exercise.

23. 5. Follow a Regular Exercise Program P eople who follow a regular exercise program have a less risk of developing heart diseases and hypertension. Moreover, the severity of heart diseases is less those who are physically active than in those who are sedentary.

24. REGULAR EXERCISE LEAD TO GOOD HEART

25. Regular Exercise leads to: - L owering blood pressure and heart rate - I ncrease HDL cholesterol and lowering triglycerides level in the blood - L owers blood glucose - I mproved blood circulation - I mproved muscle tone - W eight control/reduction - F eeling alertness and - B etter body figure

26. 6. Manage Stress To prevent stress rising out of control, take time-out set. A side a regular time each day for meditation.. tai chai or another activity you find relaxing.

27. Stress Buster.... AT WORK 1. It's always better to be early for work or appointments. 2. Don't fuss about why you were late. You lose about 20 to 30 minutes more in useless cogitation. 3. Organize. Free yourself from the mess around your workplace that distracts you. 4. Focus on finishing your task for day, given the limited time you have. 5. If another task, on top of those you yourself set for the day, is brought to your attention, sort out your activities. Decide which are important and which are urgent. 6. Once you're done with your work, leave it as is.

28. AT HOME 1. Avoid late dinner. Spend family dinnertime discussing positive topics, like vacation etc. 2. Don't bring your worries to bed. They will rob you of an hour or more of sleep. 3. De-stress before calling it a night. Have 30 minutes to an hour of relaxing activity before sleeping.

29. Finding ME-TIME Technology can also cause stress. Once you've done working, make yourself technologically isolated. Agreeing to dinner, a drink, or coffee after work when you have to start early the next day may cause you suffering. Set the end of the workweek for them. Learning to say “no” gives you time for the things you prefer doing.

30. Don't overcommit. Letting go of a commitment means knowing what's important to you. Don't play heroine and do multiple things that can deprive you of the focus and time you need to accomplished more important task. But once you commit, do it. Don't back out of an obligation. If you have gave a completion date for a project, complete it even if extension are allowed. Delaying completion of a task beyond a week is stress-inducing.

31. Accept limitations. There are 24 hours a day and seven days a week because no matter how try to stick to your plan, external factors may stop you from accomplishing it. What's important is to complete it ASAP. There is no such thing as “wasted time”. It's how you use time that causes you stress or bliss!

32. Recording your Stressors Identify causes of your stress. Check how to manage on a daily basis. List areas where you can improve your response to stress to help you deal with it. Rate yourself in stressful situations Example: * Miserable 10 *Ecstatic 1 *Very happy 1 *High Effective 1 *Very ineffective 10 *Stress to the max 10

33. 7. Regulate Alcohol Consumption - increase LDL , triglycerides and lowered HDL - erratic blood glucose control - gain in weight resulting in obesity - nutrient deficiencies and - other serious illnesses such as liver cirrhosis, CVD and certain types of cancers

34. 8. STOP SMOKING Nicotine causes blood vessel constriction and increases heart rate which in turn, increases cardiac output, when the cardiac output goes up and the blood vessels constrict , the blood pressure rise up. Nicotine, which is found in cigarettes promotes thrombosis formation (blood clots) particularly in areas of the arterial wall with already diminished oxygen supply.

35. The carbon monoxide present in the smoke produces the amount of available oxygen for the heart and other organs. This reduces the stamina of an individual to perform other physical activities and it causes the smokers to have shortness of breath on exertion!

36. 9. Have a Regular Medical Check Up For severe Hypercholesterolemia in which medical nutrition therapy alone cannot attain LDL cholesterol targets , initiating drug therapy simultaneously with therapeutic lifestyle change (TLC) is needed.

37. 10. Take your medications according to instructions Make a habit of taking your medications at the same time each day. Avoid missing a dose of medications!

38. D A S H DIET (Hypertension)

39. D - Decrease total Fat

40. A - ALCOHOL limited to 2 drinks/day for men 1 drink/day for women

41. S - SODIUM limited to 2,300 mgs/day

42. H - High Potassium- foods (fruits and vegetables) High Fiber/Magnesium rich (nuts and beans)

43. “ You don't always need a plan. Sometimes you just need to breathe, trust, let go and see what happens.”

44. “ It's not selfish to love yourself, take care of yourself, and to make your happiness a priority. It's necessary.”

45. THANK YOU !

46. Sources: Foundations and Clinical Applications of Nutrition Nutritional Guidelines for the Prevention of Heart Diseases Nutrition and Dietetics Association of the Philippines Diet Manual Nestle Health Science Diet Manual (NDAP)

47. Genoveva L. Dela Cruz, RND Diabetes Educator/Clinical Dietitian Affiliation: * St. Michael Family Hospital (Tues 3pm) * Sacred Heart Hospital (TTH 9-2pm) * Dr. Yanga Hospital ( Wed 9-2pm) * San Pascual Baylon Hospital ( Thurs 3pm)