Heart Healthy Lifestyle

Overview
Topic: Heart Healthy Lifestyle
Setting: Montgomery Presbyterian Church10192 Ferguson Ave., Savannah, GA 31406
Audience: Senior Citizens

Instructional Objectives
Cognitive objectives:
1. Participants will identify at least four risk factors for developing heart disease
according to the Mayo Clinic in a group discussion.
2. Participants will identify the simple, seven-step list to help people live a longer,
more productive, healthier life according to the American Heart Association in a
group discussion.
3. Participants will identify six ways to eat well as you get older according to the
National Council on Aging in a group discussion.
Affective objectives:
1. Participants will be able to express at least two concerns they have regarding heart
health in a small group discussion.
Psychomotor objectives:
1. Participants will demonstrate a modified leg, abdominal, and balance exercise
according to the American Heart Association in a group discussion.

Introductory/focus statement
Who here is worried about their heart health?
According to Healthy People 2020:
o Heart disease is the leading cause of death in the United States.
o Stroke is the fifth leading cause of death in the United States.
o Together, heart disease and stroke, along with other cardiovascular disease, are
among the most widespread and costly health problems facing the Nation today,
accounting approximately $320 billion in health care expenditures and related
expenses annually.
o Fortunately, they are also among the most preventable.

Outline of content
Risk factors for developing heart disease:
o Age. Aging increases your risk of damaged and narrowed arteries and weakened
or thickened heart muscle.
o Sex. Men are generally at greater risk of heart disease. However, women's risk
increases after menopause.
o Family history. A family history of heart disease increases your risk of coronary
artery disease, especially if a parent developed it at an early age (before age 55 for
a male relative, such as your brother or father, and 65 for a female relative, such
as your mother or sister).
 o Smoking. Nicotine constricts your blood vessels, and carbon monoxide can
damage their inner lining, making them more susceptible to atherosclerosis. Heart
attacks are more common in smokers than in nonsmokers.
o Poor diet. A diet that's high in fat, salt, sugar and cholesterol can contribute to the
development of heart disease.
o High blood pressure. Uncontrolled high blood pressure can result in hardening
and thickening of your arteries, narrowing the vessels through which blood flows.
o High blood cholesterol levels. High levels of cholesterol in your blood can
increase the risk of formation of plaques and atherosclerosis.
o Diabetes. Diabetes increases your risk of heart disease. Both conditions share
similar risk factors, such as obesity and high blood pressure.
o Obesity. Excess weight typically worsens other risk factors.
o Physical inactivity. Lack of exercise also is associated with many forms of heart
disease and some of its other risk factors, as well.
o Stress. Unrelieved stress may damage your arteries and worsen other risk factors
for heart disease.
o Poor hygiene. Not regularly washing your hands and not establishing other habits
that can help prevent viral or bacterial infections can put you at risk of heart
infections, especially if you already have an underlying heart condition. Poor
dental health also may contribute to heart disease.
Lifes Simple 7
o Manage blood pressure.
o Control cholesterol.
o Reduce blood sugar.
o Get active.
o Eat better.
o Lose weight.
o Stop smoking.
6 Ways to Eat Well as You Get Older
1. Know what a healthy plate looks like.
MyPlateour daily eating habits change as our bodies get older. Make
small adjustments to help you enjoy the foods and beverages you eat and
drink.
Add flavor to foods with spices and herbs instead of salt and look
for low-sodium packaged foods.
Add sliced fruits and vegetable to your meals and snacks. Look for
pre-sliced fruits and vegetables on sale if slicing and chopping is a
challenge.
Ask your doctor to suggest other options if the medications you
take affect your appetite or change your desire to eat.
Drink 3 cups of fat-free or low-fat milk throughout the day. If you
cannot tolerate milk try small amounts of yogurt, butter milk, hard
cheese or lactose-free foods. Drink water instead of sugary drinks.
 Consume foods fortified with vitamin B12, such as fortified
cereals.
2. Look for important nutrients.
Make sure you eat a variety of foods to get all of the nutrients you need.
Your plate should look like a rainbowbright, colored foods are always
the best choice.
Remember to choose foods that are high in fiber and low in sodium or salt.
A healthy meal should include:
Lean protein (lean meats, seafood, eggs, beans)
Fruits and vegetables (think orange, red, green, and purple)
Whole grains (brown rice, whole wheat pasta)
Low-fat dairy (milk and its alternatives)
3. Read the nutrition facts label.
The healthiest foods are whole foods, which are often found on the
perimeter of the grocery store in the produce, meat, and dairy sections.
Read the labels to find items that are lower in fat, added sugars, and
sodium.
4. Use recommended servings.
Vegetables
Fresh, frozen, canned, and dried
5 servings per day
Examples:
o 1 cup raw leafy greens
o cup cut-up vegetables
o cup cooked beans or peas
o cup 100% vegetable juice
Fruits
Fresh, frozen, canned and dried
4 servings per day
Examples:
1 medium whole fruit
cup cut-up fruit
cup 100% fruit juice
cup dried fruit
Grains
At least half should be whole grain/high in dietary fiber
6 servings per day
Examples:
1 slice of bread
1 small tortilla
1 cup ready-to-eat cereal flakes
1 oz (1/8 cup) uncooked pasta or rice
cup popped popcorn
 Dairy
Low-fat and fat-free
3 servings per day
Examples:
1 cup milk
1 cup yogurt
1.5 oz cheese
Poultry, meat and eggs
Lean and extra-lean; skin and visible fat removed
8-9 servings per week
Examples:
3 oz cooked meat or poultry
1 egg or 2 egg whites
Fish and other seafood
Preferably oily fish that provide omega-3 fatty acids (salmon,
mackerel, herring, lake trout, sardines and albacore tuna)
2-3 servings per week
Example:
3 oz cooked fish or seafood
Nuts, seeds, beans and legumes
5 servings per week
Examples:
Tbsp peanut butter
2 Tbsp of oz nuts or seeds
cup cooked beans or peas
Fats and oils
Preferably unsaturated
3 servings per day
Examples:
1 Tbsp vegetable oil (canola, corn, olive, soybean,
safflower)
1 Tbsp soft margarine
1 Tbsp low-fat mayonnaise
1 Tbsp light salad dressing
5. Stay hydrated.
Drink small amounts of fluids consistently throughout the day.
Tea, coffee, and water are your best choices.
Keep fluids with sugar and salt at a minimum, unless your doctor has
suggested otherwise.
6. Stretch your food budget.
Modified Exercises for Seniors [PRINT OUT]
o 8-10 exercises + 6-8 repetitions per exercise + 2 days/week= heart, brain, & body
benefits
 Maintain or increase muscular strength and endurance
Achieve or maintain a healthy weight
Maintain health and physical independence
o Leg Exercise
Lift one foot until your knee is straight and hold for a few seconds. Return
foot to the starting position.
o Abdominal Exercises
Squeeze your abdominal muscles while raising both your feet off the
ground. Hold for a second and release.
o Arm Raises
Holding light weights in both hands and keeping a bend in your elbows,
slowly life both arms until they are parallel to the ground. Hold for a
second and slowly go down to the starting position.
o Triceps Extensions
Holding a light weight, bend your elbow straight up so it is pointing to the
ceiling. Slowly straighten your arm. Hold for a second, then lower to the
starting position.
o Balance Exercises
Walk by placing the heel of your right foot directly in front of your left
foot. Switch feet and repeat.
o Leg Stretches
To lengthen your abductors:
Standing, bend your left leg slightly and lean your body left. Hold
for a few seconds, and then repeat on the other side.
To stretch your legs:
Stand and put one foot in front of the other. Gently lean forward,
and then repeat on the other side.
o Chest Stretch
Clasp hands gently behind your head. Move your elbows back to the wall
behind you. Hold for a few seconds, the repeat.

Instructional activities
Refer to PowerPoint

Materials
Flash drive (PowerPoint)
NCOA Infographic handout
Daily Serving for Adults Aged 60+ handout
American Heart Association modified exercises handout
Paper
Writing utensils (pens/pencils)