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Life’s Simple 7 and
Simple Cooking With Heart:
Two Valuable Resources from the
American Heart Association
American Heart Association
Living Better with Life’s Simple 7
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Living Better with Life’s Simple 7TM
American Heart Association
Living Better with Life’s Simple 7
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What if you had a guide …
To guarantee you a longer life?
To prevent heart disease?
To feel stronger and healthier
now and later?
To provide a better quality of life
as you invest in your
relationships and life goals?
American Heart Association
Living Better with Life’s Simple 7
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Live Better. Embrace Health with Life’s Simple Seven.
Our Mission: Building healthier lives free of cardiovascular disease & stroke.
Our Goal: To improve the cardiovascular health of all Americans by
20 percent while reducing deaths from cardiovascular disease and
stroke by 20 percent.
Life’s Simple 7TM
American Heart Association
Living Better with Life’s Simple 7
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From Clyde Yancy, M.D.
We know what it takes to save lives,
but heart disease and stroke are still
leading causes of death.
Why not embrace your best health
potential?
Research shows those who can reach
cardiovascular wellness goals by age
50 can expect to live another 40
years free from heart disease and
stroke!
What are those wellness goals?
Life’s Simple 7 … And anyone can
reach them!
American Heart Association
Living Better with Life’s Simple 7
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My Life Check
We’ve simplified healthy living -– 7 things to measure and track.
American Heart Association
Living Better with Life’s Simple 7
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Manage Blood Pressure
Why?
High blood pressure is the single
most significant risk factor for
heart disease!
1 out of every 3 American Adults
have HBP, and many are unaware.
Take Action!
•Know your numbers
•Track your progress
•Learn healthy habits for eating well
& staying active.
American Heart Association
Living Better with Life’s Simple 7
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Get Active
Why?
People who exercise have better
health than those who do not.
Take Action!
• Make your decision to get moving.
• Choose activities you can enjoy.
American Heart Association
Living Better with Life’s Simple 7
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Control Cholesterol
Why?
When there’s too much cholesterol
in your blood, you are at major risk
for heart disease and stroke.
Take Action!
• Follow your healthcare provider’s
advice.
• Make health food choices.
• Get active.
American Heart Association
Living Better with Life’s Simple 7
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Eat Better
Why?
A variety of heart-healthy nutrition
keeps you living at your best health
potential.
Take Action!
Say yes to:
• Lots of fruits and vegetables
• Whole grain carbohydrates
• Fat-free and low-fat dairy products
• Fish with omega-3 fatty acids
Say no to:
• Foods and beverages with added sugar
• Products high in sodium
American Heart Association
Living Better with Life’s Simple 7
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Lose Weight
Why?
A BMI of less than 25 is optimal for
cardiovascular health.
Take Action!
For effective weight loss, start here:
• Choose to invest your energy on the task,
not feeling guilty
• Know your BMI
• Know how many calories you need
The weight-loss plan:
• Reduce calories in: plan your food choices
and stick with your plan
• Increase calories out: engage in regular
physical activity, 30-45 minutes per day
American Heart Association
Living Better with Life’s Simple 7
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Don’t Smoke
Why not?
Smoking is the number one
modifiable cause of death.
Take Action!
• Talk with your healthcare
provider
• Focus on the rewards
• Plan your response to roadblocks
American Heart Association
Living Better with Life’s Simple 7
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Reduce Blood Sugar
Why?
High blood sugar encourages the
growth of the plaque in your
arteries and increases your risk for
diabetes, heart disease, and
stroke.
Take Action!
• Make good food choices
• Commit to regular physical activity
• Maintain a healthy weight
American Heart Association
Living Better with Life’s Simple 7
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Why do you need a Life’s Simple 7 success plan?
Without a plan, you will likely experience:
• Increased risk for heart disease and stroke
• Increased likelihood of illness & disability
• Increased need for surgeries, medications &
treatments
• Reduced quality of life
Get started now by taking My Life Check at
www.MyLifeCheck.org
• Applicable to adults and chilcren
• If you don’t have all of your healthy numbers such
as cholesterol, it’s OK. Take the quiz anyway. You
can add them later
• You can even take the quiz from your smartphone
American Heart Association
Living Better with Life’s Simple 7
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With a Success Plan, Every Step Counts Toward Your Goal
But with Life’s Simple Seven, you can KNOW you’re taking care of
yourself to reach your best health potential for yourself and
for those you love.
Together, we’re building a healthier future, one heart at a time!
American Heart Association
Living Better with Life’s Simple 7
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Life’s Simple 7 and a Healthy Diet
FIVE of Life’s Simple 7 – everything except physical activity and not
smoking – are influenced by what you eat!
That’s why educating the public about what constitutes a hearthealthy diet, and how to prepare heart-healthy foods, is so important
to the American Heart Association!
The American Heart Association has established a number of dietary
goals – this list is not exhaustive, rather the goals are markers of a
healthy diet
American Heart Association
Living Better with Life’s Simple 7
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Healthy Diet Score
Dietary Goals
4-5 goals met for ideal CV health
Fruits and vegetables
>4.5 cups/d
Fish 3.5-oz servings
>2 servings/wk(preferably oily fish)
Sodium
Sodium<1500 mg/d‡
Sugar-sweetened beverages
<450 kcal (36 oz)/wk
Whole grains(1.1 g of fiber in 10 g
of carbohydrates), 1-oz-equivalent
settings
>3servings/d
Other dietary measures
Nuts, legumes, seeds
>4 servings/wk
Processed meats
<2servings/wk
Saturated fat
<7% of total energy intake (kcal)
American Heart Association
Living Better with Life’s Simple 7
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Learn about the Salty Six and take the Sodium Pledge
www.heart.org/sodium
or
http://sodiumbreakup.heart.org
(be sure to watch the video…)
American Heart Association
Living Better with Life’s Simple 7
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Questions?
American Heart Association
Living Better with Life’s Simple 7
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Simple Cooking with Heart
A free resource from the
American Heart Association
at
www.heart.or/simplecooking
Why Simple Cooking with Heart?
 Where Americans eat has a dramatic effect on what foods, and how much
of these foods, we consume: the more people eat out, particularly at fastfood restaurants, the more calories, fat and sodium they tend to consume
and away-from-home meals contain fewer fruits, vegetables and whole
grains than foods prepared at home. This contributes to higher Body Mass
Indexes (BMIs) in children and adults.
 American Heart Association is prioritizing a return to the kitchen as a part of
our most pressing national goal: to improve the cardiovascular health of all
Americans by 20 percent, and to reduce deaths from cardiovascular
diseases and stroke by 20 percent by the year 2020.
Overview
 Simple Cooking with Heart is a free online resource that
encourages Americans to cook low-cost, heart-healthy meals
at home by giving them tools, basic skills and techniques to
get started and inspired – and have fun.
 Today you will receive a DVD and booklets for your students –
please remember that video and print materials are all
available free on the site as well:
 www.heart.org/simplecooking
Program Components
Simple Cooking with Heart consists of the following components:
–
heart.org/simplecooking
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Videos
Tips
Infographics
Spanish-language materials
Kids demo kit – New!
– Simple Cooking with Heart at Home Booklet (English & Spanish)
– Simple Cooking with Heart Demonstration Kit
– Simple Cooking with Heart Grocery list
The Recipes
 More than 100 quick, healthy, and budget friendly recipes
designed especially for this program
– Online video for each recipe
 All recipes meet AHA nutrition guidelines
The Recipes: Healthy, Quick, Affordable
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Apple and Walnut Chicken Salad with
Green Salad
Chickpea Salad with Tomatoes and
Cucumber
Chicken and Green Bean Salad
Thai Chicken Broccoli Salad with Peanut
Dressing
Black-eyed Pea, Corn & Rice Salad
Cantaloupe Cucumber Gazpacho
Asian Marinated Vegetable Salad with
Citrus Vinaigrette
White Bean and Tomato “Bruschetta”
Salad
Chicken and Black Bean Tostada with
Avocado Cream
Texas Caviar
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Chicken Gumbo
Pork and Cabbage Stir-Fry
Crockpot Greek Chicken with Lemon
Potatoes
Zippy Southwest Chicken Fajita Salad
Allspice-Rubbed Pork Tenderloin with
Cinnamon-Sautéed Apples and Cilantro
Rice
Sautéed Zucchini, Tomato & Chickpea
Ragout
Tandoori Spiced Halibut with Steamed
Vegetables
Eggplant, Cheese and Tomato Bake
Crockpot Orange Pulled Chicken Tacos
with Pickled Vegetables and Sour cream
Mom’s Roasted Turkey with Butternut
Squash and Asparagus
The Recipes: Healthy, Quick, Affordable
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Sweet Potato Shepherd’s Pie
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One-Pot Tuna Casserole with Green
Beans and Almonds
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Mini Meatloaves with Low-Fat Creamed 
Spinach
Whole-Wheat Spaghetti with Marinara and 
Turkey Meatballs
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Crockpot Lean BBQ Beef with Homemade
Sauce and Sweet Potato Salad
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Chicken Pot Pie
Lasagna
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Bacon Mushroom Mac and Cheese
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Southwest Turkey Burger
Classic Margherita Pizza with Whole
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Wheat Pizza Crust
Kid-Friendly Chicken Enchiladas with
Black Beans and Corn
Kid-Friendly Hawaiian Chicken Kebabs
with Brown Rice
Fish Sticks w/ Tartar Sauce
BBQ Pulled Pork Sliders with Homemade
Potato Chips
Spaghetti-Squash Spaghetti
Creamy Chicken-Broccoli Casserole with
Whole-Wheat Pasta
Chicken Curry Skillet with Stir-Fry Veggies
and Noodles
Citrus Ginger Honey Glazed Salmon with
Whole Grain Rice and Sugar Snap Peas
Pork Chops with Balsamic-Peach Glaze,
Roasted Sweet Potatoes and Broccoli
Salmon Kabobs w/ Creamy Tzatziki Sauce
Additional Content
Culinary Skill Videos
Articles
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Fresh, Frozen or Canned Fruits and
Vegetables: All Can Be Healthy Choices
(also in Spanish)
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Common Spices: How to Use Them
Deliciously (also in Spanish)
Delicious Cooking for One
Healthy Eating All Winter Long
Meat and Poultry That Makes the Healthy
Cut (also in Spanish)
Tips and Tricks to Deal with Picky Eaters
Slow Cooker Savvy
Sneaking More Fruits and Veggies into
Meals (also in Spanish)
The Goodness of Greens
Eat More: Essential Vitamins and Minerals
(also in Spanish)
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How to Make Homemade Dressings and
Marinades (also in Spanish)
How to Make Homemade Chicken Broth
How to Add Flavor with Herbs and
Spices (also in Spanish)
How to Freeze Foods and Avoid Freezer
Burn (also in Spanish)
How to Braise
How to Broil
How to Cook Beans and Legumes (also in
Spanish)
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How to Roast
Cooking Whole Grains
Knife Skills (also in Spanish)
Questions?