Transcript It’s A Matter Of The Sindhi Heart

Agenda
• Statistics/Prevalence of Heart Disease
• Risk factors (modifiable and non-modifiable)
• Diet
• Fitness
• Early Prevention Strategies
Statistics and Prevalence
Statistics/Prevalence of Heart
Disease
• Coronary artery disease (CAD) rate 2-4x higher
•  rate abdominal obesity, insulin resistance,
metabolic syndrome
• Highest rate regardless of religion, gender, or
socioeconomic background
• 4x higher today in India!!!! Doubled rate in rural
areas. 3- fold in urban!!!
Statistics/Prevalence of Heart
Disease
• Similar rate between vegetarians/non
vegetarians
• CAD strikes early, hard, and
unexpectedly!!!
• Heart attack 10 years earlier
• Young (<45) higher risk than similar age
group in other populations
• 1/3 of all heart attacks occur in those <45
Risk factors
Risk factors (non-modifiable)
• Age
• Gender
• Family history of early heart attack, death
• Ethnicity
Risk factors (modifiable)
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High cholesterol
Smoking
Diabetes (common in Sindhis)
High blood pressure
Abdominal obesity (common in Sindhis)
Stress/Depression
Lack of healthy diet/exercise
Excessive alcohol (limit Johnny Walker!)
Diabetes
Abdominal obesity
+
sedentary lifestyle
+
over consumption of white rice, white flour, sugar,
& refined carbs
=
 risk of DM, and accelerated heart disease
Diabetes
• Develop 10-15 yrs earlier and at a lower
body weight
• 2-4x risk of having and dying from heart
attack
• Complications much more common and
dangerous in women > men
• Poor success and survival rates post
surgery
Diet
Diet
Heart Healthy Foods
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Monounsaturated fats (olive oil, avocado)
Nuts (almonds, sesame and pumpkin seeds)
Beans (kidney, garbanzo, lentils, kala chana)
Whole grains/fiber
Fish (salmon, tuna, halibut, trout, mackerel,
sardines, herring, bluefish)
Fruits and vegetables (esp. green leafy kind)
Tea (green tea)
Red wine
Diet
INSTEAD OF…..
EAT THIS:
Ghee, butter, coconut oil
Olive oil, canola, Benecol®
White rice
Brown rice, couscous
White flour/Maida
Whole wheat
White bread/English muffins
Whole wheat pasta
Whole milk
Soy milk, fat free, 1% yogurt
Fried, pan-fried, sauté
Tandoori, tikka meat
Cream based, curries
Dry roasted, baked, grilled,
broiled, steamed
Cakes, cookies, donuts,
Fruits, popcorn
brownies
Red meat
Fish, lean poultry, turkey
Diet
Healthy Sindhi foods
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Sai bhaji
Daal (without pakwan!)
Sayal maani/fish (whole wheat maani!)
Rajma
Sindhi curry (Shikarpuri style)
Vanghaar jho bartho
Koki (whole wheat!) and dudh (fat-free!)
Keema (use lean turkey meat)
Fitness
Fitness
Cardiovascular
Strength training
Kickboxing, hiking,
walking, swimming,
cycling, tennis or other
sports
Free weights, machines,
resistance bands
F.I.T (frequency,
intensity, time)
8-12 reps, 1-2 sets
5-7 days/wk
2-3 days/wk
Early Prevention Strategies
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Get your cholesterol checked
See a doctor regularly for checkups
Take fish oil supplements (1g/day), multivitamin
Eliminate smoking, lose weight, limit alcohol
intake
Healthy diet- high fiber, low fat, high protein,
fish, whole grains, fruits, veggies
Workout regularly- cardio and strength training
Quiz #1
1/3 of all heart attacks occur in people
A. <45
B. 46-65
C. 66 and above
Quiz #1
1/3 of all heart attacks occur in people
A. <45
B. 46-65
C. 66 and above
Quiz #2
All of these are refined foods except:
A. Cakes
B. Pizza
C. Donuts
D. Muffins
E. Popcorn
Quiz #2
All of these are refined foods except:
A. Cakes
B. Pizza
C. Donuts
D. Muffins
E. Popcorn
Quiz #3
All of these are benefits of exercise except:
A. Lose weight
B. Increases stress
C. Increases good cholesterol
D. Strengthens heart muscle
E. Lower blood pressure
Quiz #3
All of these are benefits of exercise except:
A. Lose weight
B. Increases stress
C. Increases good cholesterol
D. Strengthens heart muscle
E. Lower blood pressure
QUESTIONS???
THANK-YOU!!!!!
HAVE A GREAT YSA RETREAT
AND A HEART HEALTHY 2008!
EMAIL:[email protected]