1. Modifiable
 Smoking
 High Blood Pressure
{BP>140/90}
 High Cholesterol
 Obesity
 Stress
 Physical Inactivity
 Poor diet
 Diabetes
Non-modifiable
 Age and gender
 Ethnicity
 Family history
Medicines treat conditions like high
blood pressure, diabetes, high
cholesterol, depression, and insomnia,
but a healthy lifestyle can actually treat
and reverse many chronic illnesses.
Choosing a healthy diet, increasing
physical activity, and maintaining a
healthy weight improve the blood vessels
and oxygen delivery in the body as well
as reducing inflammatory processes that
can lead to unhealthy conditions.
Specific conditions that are greatly
impacted by healthy lifestyle behaviors
are:
Heart attack
Stroke
Heart failure
Diabetes
Osteoporosis
A healthy lifestyle is
the best medicine
Risk factors
Heart Health
Nina Hammond RN-BC,
MSN-student
Peripheral
vascular disease
Impotence
Depression

2. SPhysical activity
1. Control your portion size
 Use a smaller plate or bowl
 Fill your plate with a larger portion of healthy, low
calorie, vegetables and smaller portions of higher
calorie foods
 Split restaurant meals with a friend or take some
home
 Don’t eat snacks from a multi-serving bag. Remove
one serving and put the bag away
2. Eat more vegetables and fruits
 High in disease fighting anti-oxidant vitamins
 High in fiber
 Lower in calories
3. Choose healthy fats
 Monounsaturated fats like olive oil, nuts,
seeds, and avocadoes
 Polyunsaturated fats found mainly in
vegetable oils, fish and seafood
 Omega 3 and Omega 6 fatty acids are
essential to our health and are only
obtained through our food
 Limit saturated fat from meat and butter
 Avoid trans-fat, listed as “partially
hydrogenated” on the ingredient list
Heart healthy eating
Benefits of exercise
 Burns calories and helps control weight
 Increases the good cholesterol, HDL
 Improves blood vessel health
 Improves mood
 Boosts energy
 Promotes better sleep
Recommendations
 30 minutes of moderate intensity
exercise most days of the week
 Can split into 10 minute sessions
Types of exercise
 Cardiovascular
o Increases the heart rate
o Increases oxygen demand
o Improves cellular function
o Walking, swimming, dancing,
anything that makes you breath
harder
 Resistance
o Builds muscle
o Increases metabolism
o Strengthens bones
o Lifting a weight-doesn’t have to be
heavy
o
4. Select whole grains
 Good source of fiber
 Slower breakdown in the body means less
impact on blood sugar
5. Choose low-fat protein sources
 Lean meat, poultry, fish, low fat dairy and
eggs
 Legumes like beans, peas and lentils are
good protein sources
 Plant based proteins can reduce your fat
and cholesterol intake
 Try:
o Veggie burgers
o Almond milk
o Soy substitute
6. Limit high sugar/low nutrient foods
 Avoid sugar sweetened drinks like soda and
sweet tea
 Try water flavored with fruit
 Plan ahead, pack lunch and healthy snacks like
fruit
 Shop the produce section
Recommended salt intake:
 2,400 mg/day
 1,500 mg/day if you have
high blood pressure