Download MEHG February Wellness newsletter

Missouri Education Health Group Brought to you by
February Health Topics February is Heart Health Awareness Month Articles include: 


Healthy eating and heart disease Food for the heart Taking charge of your heart Upcoming Online recorded seminars: My Mediterranean Kitchen
February 14, 2017, 11:30 a.m. CT
Kathleen Zelman, MPH, RD

A healthy diet and lifestyle are among the best weapons to fight heart
disease. Join us for this seminar to learn simple, effective strategies that can
lower your risk for heart disease, improve overall health and enjoy delicious
food. Heart Health
Healthy Eating
and Heart Disease
In This Issue:
} Healthy Eating and Heart
Disease
} Food for the Heart
}Women, Take Charge of
Your Heart
Heart disease is America’s deadliest disease. Limiting certain foods
and increasing others may help lower your risk.
Heart disease is the No. 1 cause of death of Americans.
Also called coronary heart disease, heart disease involves the buildup of a waxy substance called
plaque inside the blood vessels of the heart.
That buildup can cause blockages that lead to heart attacks. Or over time the blockages can
weaken your heart muscle and lead to heart failure or irregular heart rhythms. But the risk of these
outcomes may be lowered by following your health care provider’s advice.
Treating heart disease may include changing lifestyle habits, including your eating habits, taking
medication, and undergoing medical procedures such as putting stents in clogged arteries.
Adopting a healthy diet is an important way to help prevent or delay the impact of heart disease.
Guidelines for heart health encourage people to eat a diet that:
• Emphasizes vegetables, fruits and whole grains
• Includes low-fat dairy, poultry, fish, legumes, non-tropical vegetable oils and nuts
• Limits sodium, sweets, sugary beverages and red meats
1
1
SE IN
1
#
A
ICA
ER
Healthy Eating and Heart Disease (continued)
SE A
DI
M
HE A R
T
Heart Health
CAUSE OF
levels. You may also want
DEATH
to consider following
the American Heart
Association diet or the U.S.
Department of Agriculture food pattern.
The USDA pattern offers options for people who are
lacto-ovo vegetarian or vegan.
Here are some suggestions for putting these
recommendations into practice:
Increase fresh fruits and vegetables in your diet.
Eat the rainbow! Emphasize dark-green, red and orange
vegetables like broccoli, spinach, carrots or peppers.
Watch your salt. Experts vary in how much is the
right amount of sodium. The 2010 Dietary Guidelines
for Americans recommend persons 51 years of age
or older (with or without heart disease) consume no
more than 1,500 mg of sodium daily. Heart-health
guidelines from the American Heart Association in
2013 recommend that Americans who could use a little
lowering of their blood pressure consume no more than
2,400 mg of sodium daily. They also say that you may
enjoy even more benefits if you cut it to 1,500 mg of
sodium each day.
Other lifestyle strategies
Reducing your risk of heart disease involves other
lifestyle changes. They include achieving and
maintaining a healthy weight, quitting smoking and
staying physically active. Discuss with your doctor the
best way to adopt these changes to improve your health.
consume more fresh and
home-prepared foods
Tips include consuming more fresh and home-prepared
foods instead of processed foods that may be high in
sodium.
If you drink alcohol, drink in moderation. That
means no more than one drink a day for women and
no more than two drinks a day for men. Some people
should not use alcohol at all.
Reduce your intake of saturated fats. The goal is
to limit your intake of saturated fats to less than 10
percent of your total calories. Lowering to 7 percent
may further reduce your risk. This includes items like
pizza, cheese, sausage, bacon and ice cream.
SOURCES:
• U
.S. Department of Health and Human Services. What is coronary
heart disease? Accessed: 12/15/2014
• S
mith, SC Jr., Benjamin EJ, Bonow RI, et al. The American Heart
Association and American College of Cardiology Foundation: 2011
update: A guideline from AHA/ACCF secondary prevention and
risk reduction therapy for patients with coronary and atherosclerotic
vascular disease. Circulation. 2011;124:2458-2473. Accessed:
12/15/2014
• E
ckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on
lifestyle management to reduce cardiovascular risk: A report of the
American College of Cardiology/American Heart Association task
force on practice guidelines. Jour Am Coll Cardio. 2014;63(25_
PA):2960-2984. Accessed: 12/15/2014
• U
.S. Department of Health and Human Services. Dietary guidelines
for Americans 2010. Accessed: 12/15/2014
Copyright © 2015 myOptumHealth.
Avoid trans fats. Some foods may contain synthetic or
natural trans fats. Synthetic trans fats are in partially
hydrogenated oils used in some margarines, snack
foods and prepared desserts.
Focus on leaner alternatives. Skinless poultry, fish
and seafood, fat-free or low-fat dairy, and unsalted nuts
can be healthy alternatives to fatty meats and cheeses.
Consider the DASH diet. Many of the above
suggestions come from the DASH diet, which stands
for Dietary Approaches to Stop Hypertension. Studies
confirm that it may lower your risk of heart disease by
lowering high blood pressure and improving cholesterol
2
2
Heart Health
Food for the Heart
Heart-healthy eating involves more than slashing fat and
cholesterol. Learn what foods may help keep you healthy.
• Don’t forget beans
and peas which have fiber
and protein. They can be dry, canned or frozen.
Eating well is an excellent way to help protect your
heart. More than one third of Americans have either
cardiovascular disease or high blood pressure, or both.
Having a healthy diet and lifestyle helps reduce the
chance of developing those deadly diseases.
• Make at least half your grains whole for more fiber
and nutrients. Eat less refined grains.
It’s important to eat a variety of nutrient-rich foods.
Guidelines for heart health encourage people to eat a
diet that emphasizes vegetables, fruits, whole grains,
and includes low-fat dairy, poultry, fish, legumes,
nontropical vegetable oils and nuts. Experts also
recommend that people limit sodium, sweets, sugary
beverages and red meats.
Lean meats, poultry, fish, dairy
• With poultry, choose light meat over dark meat.
Light meat is leaner. Either way, don’t forget to take
off the skin.
• Pick “choice” or “select” grades of beef. Buy “round”
or “loin” cuts of beef or pork. Cut off the visible fat
before eating.
Here are some suggestions for putting these
recommendations into practice:
• Eat fish or shellfish at least twice a week. Salmon,
trout, oysters and herring are good choices because
they are high in healthy omega-3 fatty acids and
lower in mercury. (Note: pregnant women are advised
to eat 8 to 12 ounces of seafood each week. Avoid
tilefish, shark, swordfish and king mackerel, which
are high in mercury. White albacore tuna has less
mercury, but pregnant women should limit it to 6
ounces per week.)
Vegetables, fruits, whole grains, fiber
• Aim to fill half your plate with fruits and vegetables.
• Color is a good — dark green, red and orange
vegetables are especially nutritious.
• Your vegetables can be raw or cooked; fresh, frozen,
canned or dried; whole, cut-up or mashed.
• Your fruits can be fresh, canned, frozen or dried;
whole, cut-up or pureed.
• Use fat-free or low-fat milk, cheese and yogurt.
3
3
Heart Health
Food for the Heart (continued)
Oils and healthy fats
• Limit your intake of saturated fats. Experts
recommend people aim for an eating pattern where 5
percent to 6 percent of calories come from saturated
fats. Saturated fats are in red meat, bacon, poultry
skin, butter and high-fat dairy.
• Lower the percentage of calories that you get from
saturated fats. You may replace the
saturated fat with polyunsaturated fats,
monounsaturated fats and carbohydrates
(preferably whole grains instead of
refined carbohydrates). Polyunsaturated
fats are in soybean and corn oils, salmon,
trout and flaxseed. Avocados, nuts,
olive and canola oil are good sources of
monounsaturated fats.
• Lower the percentage of calories that you get
from trans fats. Trans fats can be synethic or
natural. Synthetic trans fats are found in partially
hydrogenated oils used in some margarines, snack
foods and prepared desserts. Natural trans fats are
found in meat and milk products.
Eating plans like the DASH (Dietary Approaches to Stop
Hypertension) dietary pattern, the American Heart
Association diet or the U.S. Department of Agriculture
food pattern all fit the bill. The USDA food pattern
offers options for people who are lacto-ovo vegetarian
or vegan.
• Solid fats. Most fats with a high percentage of
saturated fat or trans fat are solid at room temperature.
That’s why they’re called “solid fats.” These include
butter, lard, stick margarine and shortening. They add
a lot of calories to the diet.
Conversely, cut back on foods that don’t offer much
nutrition or may increase the risk of developing certain
chronic conditions. Experts advise watching your
intake of:
• Alcohol. If you choose to drink, do so in moderation.
That means up to a drink a day for women and up to
two drinks a day for men. Some people should not
use alcohol at all. Talk with your doctor if you have
questions about alcohol use — or have difficulty
drinking in moderation.
• Added sugar. Most of the sugar in typical American
diets are added during processing, preparation or at
the table. They help preserve the food or make it taste
better. But they also add calories with little nutritional
value or fiber.
•Sodium. Most Americans consume more sodium
than they need. Sodium is added mainly during the
preparation, preservation of foods or at the table.
Current dietary guidelines call for Americans to
consume less than 2,300 mg of sodium daily. People
who are over age of 50, or are African American or
have high blood pressure, diabetes or chronic kidney
disease should aim for 1,500 mg of sodium a day.
SOURCES:
• U
.S. Department of Agriculture. Dietary guidelines for Americans 2010.
Accessed: 12/10/2014
• Eckel JM, Jakicic JD, Ard VS, et al. 2013 AHA/ACC Guideline on
lifestyle management to reduce cardiovascular risk: a report of the
Amreican College of Cardiology and the American Heart Association
task force on practice guidelines. Circulation.Accessed: 12/10/2014
• ChooseMyPlate.gov. Healthy eating tips. Accessed: 12/10/2014
Copyright © 2015 myOptumHealth.
4
4
Heart Health
Women, Take Charge of Your Heart
You may think of it as a man’s disease, but more women than men die of heart
disease. Learn more about your risks.
The myth that heart disease is something only men
have to worry about is slowly going away as more
people recognize the danger this disease poses for
men and women.
• Smoking
Heart disease is actually the No. 1 killer of American
women, accounting for nearly a quarter of deaths.
• High cholesterol
• Poor diet and being overweight or obese
• Having prediabetes, diabetes or kidney disease
• High blood pressure
But progress is being made. The death rate for females
from heart disease is coming down, largely due to
treatment and reduction of major risk factors.
• Physical inactivity
Taking action
Still, too few women recognize the dangers posed to
them by heart disease. In fact, one survey showed that
only 53 percent of women said they would call 911 right
away if they thought they were having a heart attack.
Knowing your risk factors allows you to start a
conversation with your health care provider about what
steps you can take to reduce your risk of heart disease.
Lifestyle changes may include:
What are the risk factors?
• Quitting smoking if you smoke
Certain risk factors for heart disease can’t be controlled
– like your family history, age and pregnancy issues
such as preeclampsia and gestational diabetes.
However, you may be able to do something about these
risk factors:
• Eating a diet rich in fruits, veggies and whole grains
as well as low-fat dairy, fish, poultry, legumes and
nuts; reducing your intake of saturated and total fats,
and trans fats; limiting sugar and sodium
• Being physically active on a regular basis
5
5
Heart Health
Women, Take Charge of Your Heart
(continued)
• Keeping your weight in a healthy range
• Keeping stress in check — learning how to recognize
your stressors and how they might affect you
Many women suffer from heart disease but have no
symptoms. Others may have symptoms such as heart
palpitations, shortness of breath, fatigue or swelling in
their legs, feet or abdomen.
Recognizing the signs and symptoms of a heart attack is
crucial as well.
While chest pain is the most common symptom for men
and women, women are more likely than men to have
some other warning symptoms. Women may notice
chest discomfort — pressure or tightness — or no pain
at all. Women are more likely to feel short of breath,
nauseated or fatigued. They may also vomit, feel dizzy
or have back or jaw pain. They are less likely than men to
feel severe chest pain.
Remember: If you think you or someone else is having a
heart attack, call 911 immediately. Do not drive yourself
or have someone else drive you. Call an ambulance so
that medical professionals can help you. Early treatment
can save your life and reduce the chance of lasting
damage to your heart.
SOURCES:
• C
enters for Disease Control and Prevention. Women and heart health
awareness. Accessed: 01/23/2015
• American Heart Association. Effectiveness-based guidelines for
the prevention of cardiovascular disease in women: 2011 update.
Accessed: 01/23/2015
• National Heart, Lung, and Blood Institute. Explore heart disease in
women. Accessed: 01/23/2015
Copyright © 2015 myOptumHealth.
Insurance coverage provided by or through UnitedHealthcare Insurance Company or its
affiliates. Administrative services provided by United HealthCare Services, Inc. or their affiliates.
The information provided in this article is for general informational purposes only and not
intended to be nor should be construed as medical advice. You should consult your own
doctor to determine what may be right for you.
©2016 United HealthCare Services, Inc.
UHCEW000000-000 1/16
6
6
Empower Hour
Interactive webcasts, blogs and more.
Join us for these free seminars on important health topics.
These seminars are fully interactive and feature expert speakers in health, wellness and nutrition. Best of all, you
can email our speakers with your questions during the presentation and they’ll respond during a question and
answer session. Register to attend, and get information and tools to help you make informed health decisions.
My Mediterranean kitchen
Kathleen Zelman, MPH, RD
February 14, 2017
12:30 p.m. ET, 11:30 a.m. CT, 10:30 a.m. MT, 9:30 a.m. PT
The Mediterranean diet is the Gold Standard for heart health, longevity and
wellness – considered to be one of the healthiest diets and lifestyles on the
planet. Heart disease continues to be the leading cause of death for both
men and women in the United States and it is preventable! It begins on
your plate along with a commitment to regular activity. A healthy diet and
lifestyle are among the best weapons in the fight against heart disease.
Join us for this seminar to learn simple, effective diet strategies that can
lower your risk for heart disease and help improve overall health while
enjoying a mouth-watering cuisine.
Stay connected.
Follow us on Twitter® at @myUHC
Like us on Facebook® at UnitedHealthcare
and YouTube® at UnitedHealthcare
To register for an upcoming seminar,
visit www.uhc.com/seminars.
MT-1107903.0 11/16 © 2016 United HealthCare Services, Inc. 16-3290-B
Kathleen Zelman, MPH, RD
Kathleen Zelman is a nationally known
nutrition correspondent, editor and
contributing writer of diet and nutrition
articles. She has served as directorat-large on the Academy of Nutrition
and Dietetics Board of Directors, and
is the recipient of numerous national
communication awards including the
Academy’s “Media Excellence Award”
for her contribution and commitment
to educating consumers about food
and nutrition. Kathleen also received
one of the Academy’s highest honors,
the 2016 ‘Lenna Frances Cooper
Memorial Award’ in recognition of a
distinguished career and remarkable
contributions to the profession.
Watch over your hearts.
Heart disease affects more women than all forms of cancer combined. Surprised?
Fortunately, making small changes in your life may help reduce risk:
• Maintain healthy cholesterol levels
• Exercise and eat healthfully
• Control your diabetes
• Work closely with your doctor
• Monitor your blood pressure
• Don’t smoke
• Keep a healthy weight
For more information about heart disease, call us any time.
Care24®
Please refer to member services number
on back of id card.
myuhc.com
For informational purposes only. This service should not be used for emergency or urgent care
situations. In an emergency, call 911 or go to the nearest emergency room. The Nurses cannot
diagnose problems or recommend specific treatment and are not a substitute for your doctor’s
care. The services are not an insurance program and may be discontinued at any time.
Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates.
Administrative services provided by United HealthCare Services, Inc. or their affiliates.
OA100-9643 23948-052013
©2013 United HealthCare Services, Inc.
Healthy Heart Questionnaire
Please circle or check your answers to the following questions.
1. A build-up of plaque in the coronary arteries is called Atherosclerosis.  True  False
Please note: It is important to work at your own pace. If you are not used to exercising,
you
gradually
build up the
minutes you
exercise
each day.
Remember
to consult
2. Theshould
American
Heart Association
recommends
a diet
that includes
which
of the following?
with
for medical clearance before starting an exercise program.
a. your
Low physician
saturated fat
b. Low Cholesterol
c. High fiber
d. All of the above
3. A healthy BMI is between 30 and 35.  True
 False
4. Having higher levels of which of the following is protective against heart disease?
a. Total Cholesterol
b. Triglycerides
c. HDL Cholesterol
d. LDL Cholesterol
5. A healthy blood pressure is less than 120/80.  True  False
6. Being overweight or obese is a risk factor for Type 2 Diabetes.
 True  False
7. Reducing modifiable health risks such as obesity and stress have a greater impact on health than
genetics.  True  False
8. Which of the following can be a warning sign of a heart attack?
a. Chest discomfort
b. Pain or discomfort in one or both arms
c. Shortness of breath
d. Nausea
e. All of the above
9. Women are much more likely to survive a heart attack than a man, especially those under age 50.
 True  False
10. Moderate exercise conducted for at least 30 minutes most days can reduce cardiovascular risk.
 True  False
Healthy Heart Quiz Answer Sheet
Please circle or check your answers to the following questions.
1. A build-up of plaque in the coronary arteries is called Atherosclerosis.  True  False
Please note: It is important to work at your own pace. If you are not used to exercising,
you
gradually
build up the
minutes you
exercise
each day.
Remember
to consult
2. Theshould
American
Heart Association
recommends
a diet
that includes
which
of the following?
with
for medical clearance before starting an exercise program.
a. your
Low physician
saturated fat
b. Low Cholesterol
c. High fiber
d. All of the above
3. A healthy BMI is between 30 and 35.  True
 False
4. Having higher levels of which of the following is protective against heart disease?
a. Total Cholesterol
b. Triglycerides
c. HDL Cholesterol
d. LDL Cholesterol
5. A healthy blood pressure is less than 120/80.  True  False
6. Being overweight or obese is a risk factor for Type 2 Diabetes.
 True  False
7. Reducing modifiable health risks such as obesity and stress have a greater impact on health than
genetics.  True  False
8. Which of the following can be a warning sign of a heart attack?
a. Chest discomfort
b. Pain or discomfort in one or both arms
c. Shortness of breath
d. Nausea
e. All of the above
9. Women are much more likely to survive a heart attack than a man, especially those under age 50.
 True  False
10. Moderate exercise conducted for at least 30 minutes most days can reduce cardiovascular risk.
 True  False
UnitedHealthcare
United At Work Podcasts
At UnitedHealthcare, our mission is to help people live healthier lives. That’s why we offer United At Work, a health
and wellness podcast series. Available 24/7, United At Work podcasts were created to educate, to increase health
risk awareness and to encourage healthy behaviors.
Podcast Name/Link
Description
Aging Well
his presentation will review common problems in addition to changes typically associated
T
with the aging process. Also provided are tips to minimize the effects of aging.
Back for Health
Back pain is one of the most common reasons for “sick days” and the second most common
reason for doctor visits.* This podcast teaches how to take better care of the spine. It includes
an overview of back anatomy, common causes of back pain, the role of safe lifting as well as
information on UnitedHealthcare resources that are available to assist with back health.
*www.acatoday.org
Choosing Care
The goal of the Choosing Care podcast is to help individuals gain a better understanding of
options for care settings, the services offered and the associated costs to better assist them in
making informed decisions about their health care.
Dietary Guidelines
The new Dietary Guidelines focus on weight management to address the prevention of a
broader range of diet-related chronic diseases including type 2 diabetes, heart disease and
some cancers. This presentation will also cover the five guidelines for achieving a healthy
eating pattern.
Eating Mediterranean
Eating Mediterranean covers the potential health benefits of the Mediterranean diet and
lifestyle. Meal plans and recipes are also incorporated in this podcast.
Get Up & Go
This fitness podcast highlights the many benefits that may result from daily physical activity
and gives helpful hints for becoming more active.
Healthy Heart
This podcast includes an overview of the functions of the heart, risk factors for developing
heart disease and warning signs of a heart attack. Also highlighted are key components of a
healthy lifestyle which may help prevent heart disease.
Keeping a
Healthy Mouth
This podcast provides information on the connection between physical and oral health as
well as recommendations for oral health hygiene. Additional objectives include understanding
the link between oral health and medical claims, learning the signs and symptoms of gum
disease and understanding how certain foods may affect teeth and gums.
Know Your
Health Numbers
This presentation explains not only why it is important to know your health numbers, but
also addresses ways that may help to improve them.
Page 1 of 3
UnitedHealthcare United At Work Podcasts continued…
Podcast Name/Link
Description
Leaner Ways for
the Holidays
This podcast provides strategies to help avoid holiday weight gain, cope with tough economic
times, reduce holiday stress and keep the holiday cheer.
Living Tobacco-Free
Tobacco use contributes to an increased risk of many serious health conditions and
diseases – not just for the user, but also for those who may be exposed to second-hand
smoke.* This podcast is for those who want to quit and for those who want to support
someone who is trying to quit.
*www.betobaccofree.gov
Men’s Health
The goals of this podcast are to help men make more informed health decisions and to
educate everyone about differences between men’s and women’s health care needs.
Mindful Eating
The goal of the Mindful Eating podcast is to educate individuals on mindfulness and applying
this concept when preparing foods and while enjoying their meals. Participants will learn to be
aware of physical hunger, recognize sensations of fullness, understand environmental cues
and triggers around eating and create a personal hunger scale to help achieve success with
mindful eating.
Office Ergonomics
Do you know where and how you sit at work can have a big impact on your body, your health
and your life? This program addresses ways to maximize workstation comfort and includes
tips to help make the work environment ergonomically efficient.
Preventing Colds
and Flu
This podcast includes an overview of the common cold and flu symptoms and explores
the differences between these two illnesses. Preventive measures, flu vaccination facts and
myths, and treatment options are also discussed.
Sleep for Health
This podcast teaches the basic science of sleep, the potential health risks associated with
getting too little sleep, the benefits of getting better sleep and practical steps that may
improve sleep habits.
Smart Choices
Smart Choices provides information to help individuals make more informed health-related
decisions. The podcast highlights the characteristics of an informed health care consumer
and teaches participants the benefits of a healthy lifestyle.
Soothing Stress
Soothing Stress is designed to help participants identify personal sources of stress and
teaches them how to manage or reduce everyday stress in their lives. This podcast also
provides information on available professional resources.
Stages of
Women’s Health
This podcast addresses the key health concerns for women at each stage of life and offers
a checklist of steps to improve and protect their health during each phase.
Page 2 of 3
UnitedHealthcare United At Work Podcasts continued…
Podcast Name/Link
Description
Stand for Health
Studies have shown there may be a connection between being sedentary and a variety of
health problems including heart disease, blood clots, obesity, higher blood sugar and insulin
resistance, poor physical functioning and early death. This podcast provides information
on the risks of a sedentary lifestyle along with practical tips to get participants moving more
during the day.
Strength4Health
Basics
Including resistance exercises into your daily routine may help improve the quality of your
life and reduce your risk for illness. This presentation covers the many health benefits of
resistance exercise.
Strength4Health
Advanced
This presentation builds upon the information from the Strength4Health Basics presentation
by covering how muscle building works and how resistance training may boost metabolism.
The strength continuum and injury prevention are also highlighted.
Stretch4Health
Flexibility is an important component of physical activity and should be incorporated into your
physical fitness plan. Listen to this presentation to learn the benefits of stretching as well as
the techniques for stretching properly.
Sun Safety
Skin cancer is the most common cancer – but there are a number of things you can do to
protect yourself. This podcast focuses on the prevention of sun and heat related illnesses.
The Five Fundamentals 80% of people working full-time say they have financial stress. The goal of this podcast is to
of Financial Well-Being help individuals better understand “financial well-being“, learn the signs of financial distress,
understand the negative impact financial stress has on overall health and learn the five
fundamentals of financial well-being.
Understanding
Blood Pressure
High blood pressure puts you at risk for many health problems and it is one of the leading
contributors to escalating health care costs. This podcast may help you understand how to
lower your risk for developing high blood pressure.
Understanding
Diabetes
This podcast provides basic awareness and understanding of diabetes. Participants will learn
the differences between Type 1, Type 2, gestational diabetes and prediabetes. They will also
learn about the lifestyle choices that may place them at risk and steps they can take to help
prevent Type 2 diabetes.
Understanding
Preventive Care
Preventing disease and detecting health issues at an early stage is essential to living a
healthy life. This podcast educates individuals about regular check-ups and recommended
screenings themselves for and family members.
Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates.
Administrative services provided by United HealthCare Services, Inc. or their affiliates.
12/16 ©2016 United HealthCare Services, Inc. UHCEW692103-000
Page 3 of 3