UnitedHealth Care Ethnic Tips Sheets

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1 UnitedHealth Care Ethnic Tips Sheets You will find the following tip sheets attached: 1. Getting the Facts About Stomach Cancer (Asian) 2. Diabetes Prevention (Hispanic) 3. Diabetes Management (Hispanic) 4. Cholesterol and Your Health (Hispanic) 5. Relax Your Stress Away 6. Blood Pressure and Your Health (Hispanic) 7. Heart Health and Cholesterol (Hispanic) 8. Stress Resistance Quiz 9. Smoking and Your Health Copyright 2006 United HealthCare Services, Inc.

2 Form #: UHCEX

3 Getting the Facts About Stomach Cancer What is cancer of the stomach? Your stomach is an organ located in your upper abdomen, under your ribs. The wall of your stomach has five different layers that work to help you digest your food. Cancer begins in the cells. Normally, cells grow and divide to form new cells as the body needs them. When cells grow old, they die, and new cells take their place. However, sometimes this process goes wrong. New cells form when the body does not need them, and old cells do not die when they should. These extra cells can form a mass of tissue called a growth or tumor. Cancer of the stomach, also known as gastric cancer, is the growth of cancer cells in the lining and wall of the stomach. While no one knows for sure the exact cause of stomach cancer, research has found that people with certain risk factors are more likely than others to develop stomach cancer. What puts you at risk for stomach cancer? Having had an Helicobacter pylori infection (H. pylori is a type of bacteria that can infect the lining of the stomach, causing stomach inflammation and ulcers) Being age 50 years or older Being a male Being of Asian-American, Pacific Islander, African-American or Hispanic-American descent Eating a diet high in foods that are smoked, salted or pickled Smoking and drinking too much alcohol Having a family history of stomach cancer Having certain health problems such as chronic gastritis or pernicious anemia What are the symptoms? Early stomach cancer often does not cause clear symptoms. However, as the cancer grows, the most common symptoms are: Discomfort in the stomach area Feeling full or bloated after a small meal Nausea and vomiting Weight loss Most often, these symptoms are not due to cancer. Other health problems, such as an ulcer or infection, can cause the same symptoms. Anyone with these symptoms should tell his or her doctor so that the problems can be found and timely treatment is provided. Form #: UHCEX

4 How is stomach cancer diagnosed? If you have symptoms that suggest stomach cancer, your doctor may ask you about your personal and family health history. You may also have blood or other tests such as: Physical Exam your doctor may check your abdomen for fluid, swelling, or other changes such as swollen lymph nodes. Upper GI series your doctor may order an X-ray of your esophagus and stomach. Endoscopy your doctor may use a thin, lighted tube (endoscope) to look into your stomach. B iopsy your doctor may use an endoscope to remove tissue from your stomach to check for cancer cells. What can you do to stay healthy? There are several things that you can do to help reduce your risk for stomach cancer. Eat a diet rich in fruits and vegetables. Pick fruits and vegetables rich in color, such as dark greens (broccoli, spinach), yellows/oranges (cantaloupe, acorn squash, sweet potatoes) and reds (tomatoes, red bell peppers) for the phytochemicals that help in preventing cancer. Eat less processed or cured meats. Processed or cured meats contain nitrites or nitrates, which have been associated with stomach cancer. Eat less smoked, pickled or high sodium foods. Don t smoke. Drink less alcohol. See your doctor if you think you may have an ulcer. Cultural Understanding Dedication Commitment UnitedHealthcare delivers service and support to help our Asian American members get the care that s right for them. UnitedHealthcare s Asian American Markets For more information about UnitedHealthcare s Asian American Markets, visit Sources: *UnitedHealthcare is not affiliated with this Web site. National Cancer Institute; What You Need to Know About TM Stomach Cancer; National Institutes of Health, NIH Publication No (Booklet) Disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer EC 02/ United HealthCare Services, Inc PC-EW UHCEX

5 Cultural Understanding Dedication Commitment. UnitedHealthcare delivers service and support to help our Asian American members get the care that s right for them. UnitedHealthcare s Asian American Markets For more information about UnitedHealthcare s Asian American Markets, visit Sources: *UnitedHealthcare is not affiliated with this Web site. National Cancer Institute; What You Need to Know About TM Stomach Cancer; National Institutes of Health, NIH Publication No (Booklet) Disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer disclaimer EC 02/ United HealthCare Services, Inc PC-EW UHCEX

6 After adjusting for population age differences, Mexican Americans, the largest Hispanic/ Latino subgroup, are 1.7 times as likely to have diabetes as non-hispanic whites. If the prevalence of diabetes among Mexican Americans was applied to the total Hispanic/ Latino population, about 2.5 million (9.5%) Hispanic/Latino Americans age 20 years or older would have diabetes.* Diabetes Prevention What is diabetes? Most of the food we eat is turned into glucose (sugar) which our bodies use for energy. The pancreas, an organ near the stomach, makes a hormone called insulin to help glucose get into our body s cells. If you have diabetes, your body either doesn t make enough insulin or can t use its own insulin very well. This problem causes glucose to build up in the blood and can cause high blood glucose levels. Diabetes is a disease in which blood glucose levels are above normal. What puts you at risk for diabetes? Being 45 years or older Being overweight Having pre-diabetes (blood glucose higher than normal but lower than the diabetes range) Having a family history of a parent, brother or sister with diabetes Being of African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino descent Having had gestational diabetes, or giving birth to at least one baby weighing more than nine pounds Having high blood pressure (140/90 or higher) Having an HDL cholesterol (good cholesterol) level of 35 or lower, or triglycerides of 250 or higher Being fairly inactive, exercising fewer than three times a week Form #: UHCEW However, studies show that people at high risk for diabetes can prevent the disease by losing a small amount of weight, getting 30 minutes of physical activity five days a week and eating healthier. What can you do to help prevent diabetes? Step 1: Move more. Getting more physical activity every day will help you burn more calories and lose weight. Try to get at least 30 minutes of physical activity, five days per week. If you have not been active, start off slowly, building up to your goal. Here are some ideas to fit more physical activity into your day. When shopping, park a little farther away from the store s entrance. If it s safe, get off the bus a stop or two early and walk the rest of the way. When watching television, use the commercial break to take a quick walk around your home or do some exercises such as marching in place. Try to schedule walking dates with friends or family members throughout the week ES 05/08 Consumer UHCEW

7 Step 2: Eat healthier. When it comes to eating healthier to lose weight, it all comes down to choices. Choosing foods that are lower in fat and calories and limiting portion sizes can help you lose the weight you need to prevent diabetes. Here are some things you can start doing today to eat healthier. Choose foods that are lower in fat. Grill or bake your foods instead of frying. Buy more fruits, vegetables, and whole-grain foods every time you shop. Lighten your recipes by using low-fat or light versions of ingredients such as sour cream, cream cheese, salad dressings or mayonnaise. Also remember to use less. Step 3: Start now to help prevent diabetes. The key to losing weight and preventing diabetes is to make long-term changes that work for you not quick fixes. Aim to lose weight slowly 1/2 to one pound a week by making changes that become a part of your life. Make a plan to change your behavior. For more information about health and wellness, please visit UnitedHealthcare s Latino Health SolutionsSM at Sources: National Diabetes Information Clearinghouse, Am I At Risk for Type 2 Diabetes? National Institutes of Health, NIH Publication No , October 2003 National Diabetes Education Program, It s Not Too Late to Prevent Diabetes, National Institutes of Health, April * American Diabetes Association. (n.d.) Diabetes statistics for Latinos. Retrieved June 22, 2005 from UnitedHealthcare is not affiliated with this Web site. This information was prepared solely for general educational purposes. If you have specific questions about the topic(s) featured in this flier or about other health conditions, see your doctor. Insurance coverage provided by or through United HealthCare Insurance Company or its affiliates. Administrative services provided by United HealthCare Insurance Company, United HealthCare Services, Inc. or their affiliates United HealthCare Services, Inc.

8 Después de ajustarse por las diferencias de edad de la población, los mexicanos estadounidenses, el subgrupo hispano/ latino más grande, tienen 1.7 veces más probabilidades de tener diabetes que los blancos no hispanos. Si la ocurrencia de diabetes entre los mexicanos estadounidenses se aplicara a la población total hispana/latina, alrededor de 2.5 millones (9.5%) estadounidenses hispano/latinos de 20 años o más tendrían diabetes.* Diabetes Prevención Qué es la diabetes? La mayoría de los alimentos que consumimos se convierte en glucosa (azúcar), que nuestro cuerpo usa para obtener energía. El páncreas, un órgano que se encuentra cerca del estómago, produce una hormona llamada insulina para ayudar a que la glucosa ingrese a las células de nuestro cuerpo. Si usted padece de diabetes, su cuerpo no produce una cantidad suficiente de insulina o no puede usar su propia insulina muy bien. Este problema produce que la glucosa se acumule en la sangre y puede producir un alto nivel de glucosa en la sangre. La diabetes es una enfermedad en la cual los niveles de glucosa en la sangre se encuentran por sobre el nivel normal. Qué cosas lo ponen en riesgo de padecer diabetes? Tener 45 años o más Sobrepeso Tener prediabetes (glucosa en la sangre por encima del nivel normal, pero inferior al nivel de la diabetes) Tener antecedentes familiares de diabetes, como el padre o la madre, hermano o hermana Ser de ascendencia afroamericana, indioamericana, asiático americana, de las Islas del Pacífico o hispanoamericana/latina Tener diabetes gestacional o dar a luz a un bebé que pesa más de nueve libras Tener presión arterial alta (140/90 o superior) Tener un nivel de colesterol HDL (colesterol bueno) de 35 o inferior, o triglicéridos de 250 o superior No ser activo o hacer ejercicios menos de tres veces a la semana Form #: UHCEW Sin embargo, los estudios indican que las personas con un alto riesgo de padecer de diabetes pueden evitar esta enfermedad bajando una pequeña cantidad de peso, realizando 30 minutos de actividad física cinco días a la semana y comiendo de manera más saludable. Qué se puede hacer para evitar la diabetes? Paso 1: Muévase más. Hacer más actividad física todos los días ayuda a quemar más calorías y bajar de peso. Intente hacer al menos 30 minutos de ejercicios, cinco días a la semana. Si no lo ha hecho antes, comience lentamente, hasta llegar a su meta. A continuación encontrará algunas ideas para incorporar la actividad física a su día. Cuando salga de compras, estaciónese lejos de la entrada de la tienda. Si es seguro, bájese del autobús una o dos paradas antes, y camine el resto del camino. Cuando vea televisión, use los comerciales para dar una vuelta rápida a su casa o hacer algunos ejercicios como marchar en el lugar. Intente programar citas para caminar con amigos o familiares durante la semana ES 05/08 Consumer UHCEW

9 Paso 2: Coma de manera más saludable. Cuando se trata de comer de manera más saludable para bajar de peso, existe una gran variedad de opciones. Escoger alimentos bajos en grasas y calorías, y limitar el tamaño de las porciones pueden ayudarle a perder el peso necesario para evitar la diabetes. A continuación encontrará algunos consejos que puede comenzar hoy para comer de manera más saludable. Escoja alimentos bajos en grasa. Hornee o ase a la parrilla los alimentos en lugar de freírlos. Compre más frutas, verduras y alimentos integrales cada vez que vaya a la tienda. Prepare las recetas más saludables usando versiones bajas en grasas o más livianas como crema agria, queso crema, aderezos para ensaladas o mayonesa. También recuerde usar menos de lo indicado. Paso 3: Comience ahora para evitar la diabetes. La clave para bajar de peso y evitar la diabetes es hacer cambios a largo plazo que funcionen para usted, no soluciones temporales. El objetivo es bajar de peso lentamente, 1/2 a una libra a la semana, haciendo cambios que finalmente sean parte de su vida. Haga un plan para cambiar su comportamiento. Para obtener más información sobre salud y bienestar, visite Latino Health SolutionsSM de UnitedHealthcare en Fuentes: National Diabetes Information Clearinghouse, Am I At Risk for Type 2 Diabetes? Institutos Nacionales de Salud, NIH Publication No , October 2003 National Diabetes Education Program, It s Not Too Late to Prevent Diabetes, Institutos Nacionales de Salud, abril * American Diabetes Association. (n.d.) Diabetes statistics for Latinos. Obtenido en junio 22, 2005 de UnitedHealthcare no está afiliado a este sitio de Internet. Esta información se preparó únicamente con fines de educación general. Si tiene preguntas específicas sobre los temas presentados en este folleto o sobre otras condiciones de salud, consulte a su médico. La cobertura de seguro es proporcionada por o a través de United HealthCare Insurance Company o sus afiliadas. Los servicios administrativos son ofrecidos por United HealthCare Insurance Company, United HealthCare Services, Inc. o sus afiliadas United HealthCare Services, Inc.

10 Diabetes is a serious disease that affects almost every part of the body. But YOU can help control your diabetes. There are four key steps that you can take.* 1. Learn about diabetes. 2. Control your blood glucose, blood pressure and cholesterol. 3. Manage your diabetes. 4. Get routine care. Take Steps Now to Control Your Diabetes for Life Nationally, eight percent of all Hispanic Americans have diabetes. Diabetes affects nearly 25 percent of all Hispanic American adults between the ages of ** Step 1: Learn about diabetes Diabetes means that your blood glucose (blood sugar) is too high. There are two main types of diabetes. Type 1 diabetes. The body does not make insulin. Insulin helps the body use glucose from food for energy. People with type 1 need to take insulin every day. Type 2 diabetes. The body does not make or use insulin well. People with type 2 often need to take pills or insulin. Type 2 is the most common form of diabetes. All people with diabetes need to eat healthy, stay at a healthy weight and be active every day. Taking good care of diabetes will help you feel better and avoid the health problems diabetes can cause, such as: Heart disease and stroke Eye disease Nerve damage Kidney problems Gum disease and loss of teeth Step 2: Control your blood sugar, blood pressure and cholesterol Manage your A1c (blood glucose test), blood pressure and cholesterol. This will help lower your chances of having a heart attack, stroke or other diabetes problems. A1c test. It shows how well your blood glucose has been controlled over the last three months. It should be checked at least twice a year. The goal for most people is less than seven percent. Blood pressure. High blood pressure makes your heart work too hard. It can cause heart attack, stroke and kidney disease. The goal for most people is 130/80. Cholesterol. Bad cholesterol, or LDL, can build up and clog your blood vessels. It can cause a heart attack or a stroke. The LDL goal for most people is less than 100. Ask your health care team about what your goals should be. Form #: UHCEW ES 05/08 Consumer UHCEW

11 Step 3: Manage your diabetes Many people avoid the long-term problems of diabetes by taking good care of themselves. Follow your diabetes meal plan. Eat the right portions of healthy foods such as fruits and vegetables, fish, lean meats, dry beans, whole grains, and low-fat or skim milk and cheese. Eat foods that have less salt and fat. Get 30 to 60 minutes of activity on most days of the week. Stay at a healthy weight by being active and eating the right amounts of healthy foods. Stop smoking seek help to quit. Take medicines the way your doctor tells you. Check your feet every day for cuts, blisters, red spots and swelling. Brush your teeth and floss every day to avoid problems with your mouth, teeth or gums. Check your blood glucose the way your doctor tells you to. Step 4: Get routine care See your health care team for regular care. At each visit, get a: Blood pressure check (if it s over 130/80, ask what steps to take to help you lower your blood pressure) Weight check Foot check Two times a year, get: A1c check (check more often if it s over seven percent) Dental exams to prevent gum disease and loss of teeth. Tell your dentist you have diabetes. Once each year, get a: Cholesterol check (if LDL is over 100, ask what steps to take to reach your goal) Dilated eye exam to check for eye problems Urine and blood tests to check for kidney problems Flu shot For more information about health and wellness, please visit UnitedHealthcare s Latino Health Solutions SM at Sources: * National Diabetes Education Program, 4 Steps to Control Your Diabetes for Life, National Institutes of Health, NIH Publication No , December ** American Diabetes Association. (n.d.) Diabetes statistics for Latinos. Retrieved June 22, 2005, from UnitedHealthcare is not affiliated with this Web site. This information was prepared solely for general educational purposes. If you have specific questions about the topic(s) featured in this flier or about other health conditions, see your doctor. Insurance coverage provided by or through United HealthCare Insurance Company or its affiliates. Administrative services provided by United HealthCare Insurance Company, United HealthCare Services, Inc. or their affiliates United HealthCare Services, Inc.

12 La diabetes es una enfermedad grave que afecta a casi todas las partes del cuerpo. Sin embargo, USTED puede ayudar a controlarla. Existen cuatro pasos clave que puede seguir.* 1. Obtenga información sobre la diabetes. 2. Controlar el nivel de glucosa en la sangre, presión arterial y colesterol. 3. Controle la diabetes. 4. Obtenga cuidado rutinario. Tome Medidas Hoy para Controlar la Diabetes de por Vida En todo el país, el ocho por ciento de los estadounidenses hispanos tiene diabetes. La diabetes afecta a casi el 25 por ciento de todos los estadounidenses hispanos adultos entre los 45 y 74 años.** Paso 1: Obtener información sobre la diabetes La diabetes significa que su nivel de glucosa (azúcar en la sangre) es muy alto. Existen dos tipos de diabetes. Diabetes tipo 1. El cuerpo no produce insulina. La insulina ayuda al cuerpo a usar la glucosa de los alimentos para obtener energía. Las personas con este tipo de diabetes necesitan tomar insulina todos los días. Diabetes tipo 2. El cuerpo no produce o usa de manera adecuada la insulina. Las personas con este tipo de diabetes con frecuencia necesitan tomar píldoras o insulina. Este tipo de diabetes es la más común. Todas las personas con diabetes necesitan comer de manera saludable, mantener un peso saludable y estar activos todos los días. Un buen control de la diabetes le ayudará a sentirse mejor y evitar los problemas de salud que puede causar esta enfermedad, como: Enfermedades del corazón y derrame cerebral Enfermedades de los ojos Daño nervioso Problemas de los riñones Enfermedad de las encías y pérdida de dientes Paso 2: Controle el nivel de azúcar en la sangre, presión arterial y colesterol Controle su A1c (examen para medir el nivel de glucosa en la sangre), presión arterial y colesterol. Esto ayudará a disminuir sus posibilidades de sufrir un ataque al corazón, derrame cerebral u otros problemas producto de la diabetes. Examen A1c. Indica qué tan bien se ha controlado el nivel de glucosa en la sangre durante los últimos tres meses. Se debe controlar como mínimo dos veces al año. La meta para la mayoría de las personas es menos de un siete por ciento. Presión arterial. La presión arterial alta hace que su corazón trabaje mucho, lo que puede provocar un ataque al corazón, derrame cerebral y enfermedad renal. La meta para casi todas las personas es de 130/80. Colesterol. El colesterol malo o LDL se puede acumular y obstruir los vasos sanguíneos, lo que puede provocar un ataque al corazón o un derrame cerebral. La meta de LDL para la mayoría de las personas es de menos de 100. Pregúntele a su equipo de cuidado de la salud cuáles deben ser sus metas. Form #: UHCEW ES 05/08 Consumer UHCEW

13 Paso 3: Controle su diabetes Muchas personas evitan los problemas a largo plazo producidos por la diabetes cuidándose bien. Siga el plan alimenticio para diabéticos. Coma las porciones adecuadas de alimentos saludables como frutas y verduras, pescados, carnes magras, legumbres, cereales integrales, y leche y quesos bajos en grasa o descremados. Consuma los alimentos que tengan menos sal y grasas. Haga entre 30 y 60 minutos de actividad física casi todos los días de la semana. Mantenga un peso saludable siendo activo y consumiendo las cantidades adecuadas de alimentos saludables. Deje de fumar, pida ayuda para hacerlo. Tome los medicamentos tal como se lo indica el médico. Revise todos los días sus pies en busca de cortes, ampollas, puntos rojos e hinchazón. Cepíllese los dientes y use hilo dental todos los días para evitar problemas de la boca, dientes o encías. Controle el nivel de glucosa en la sangre tal como se lo indica el médico. Paso 4: Obtenga cuidado rutinario Consulte a su equipo de cuidado de la salud a fin de recibir cuidado regular. En cada visita, hágase un: Control de la presión arterial (si es superior a 130/80, pregunte qué medidas debe tomar para bajarla) Control del peso Revisión de los pies Dos veces al año realícese: Un control de A1c (controle con más frecuencia si es superior a un siete por ciento) Exámenes dentales para evitar enfermedades de las encías y pérdida de dientes. Dígale a su dentista que tiene diabetes. Una vez al año realícese: Un control del colesterol (si el LDL es superior a 100, pregunte sobre las medidas que debe tomar para lograr la meta) Examen de dilatación de la pupila para saber si hay problemas en los ojos Exámenes de orina y de sangre para saber si hay problemas de los riñones Una vacuna contra la gripe Para obtener más información sobre salud y bienestar, visite Latino Health Solutions SM de UnitedHealthcare en Fuentes: * National Diabetes Education Program, 4 Steps to Control Your Diabetes for Life, National Institutes of Health, NIH Publication No , diciembre ** American Diabetes Association. (n.d.) Diabetes statistics for Latinos. Obtenido en junio 22, 2005, from UnitedHealthcare no está afiliado a este sitio de Internet. Esta información se preparó únicamente con fines de educación general. Si tiene preguntas específicas sobre los temas presentados en este folleto o sobre otras condiciones de salud, consulte a su médico. La cobertura de seguro es proporcionada por o a través de United HealthCare Insurance Company o sus afiliadas. Los servicios administrativos son ofrecidos por United HealthCare Insurance Company, United HealthCare Services, Inc. o sus afiliadas United HealthCare Services, Inc.

14 In 2003, the percentage of adults who reported ever having their cholesterol checked was lower among Hispanics/Latinos (66.1%) than among whites (80.4%) and lower than the general population (76.9%). Cholesterol and Your Health Cholesterol is a fat-like substance present in every cell in the body, and is needed for your body to function properly. There s bad cholesterol (LDL) and good cholesterol (HDL). Good cholesterol can work to remove bad cholesterol from your bloodstream. Too much LDL cholesterol in your blood is a serious health risk that can lead to heart disease. However, there are steps you can take to lower high cholesterol. What causes high cholesterol? High levels of bad cholesterol can be inherited from your parents or can result from a poor diet. You can t change your genes, so your diet is a good place to start to make a difference in your health. Modify your diet Eat less total fat, especially saturated fats. That means: Use monounsaturated oils (olive, canola, grapeseed) Choose nonfat or one-percent-fat dairy products Select good proteins, like poultry (without the skin) and fish that contain high levels of healthy omega-3 fatty acids (like salmon, turbot and sea bass) Limit red meat Eat more green leafy vegetables, fruits and grains; they don t contain any cholesterol Include a carrot (high in betacarotene) each day and high vitamin C fruits like strawberries, oranges and cantaloupe Add complex-carbohydrates like oatmeal, oat bran products and legumes (beans, peas and lentils) to your diet Get moving Every two pounds of excess body fat adds an average of one point (or milligram) to your blood cholesterol levels. Regular exercise, such as swimming, walking, biking or playing tennis can also help to increase your good cholesterol and lower your bad cholesterol. Burning at least 300 calories per exercise session and 1,000 calories per week will help you manage your weight and may help you significantly increase good cholesterol. Form#: UHCEW ES 05/08 Consumer UHCEW

15 What about medication? Even when you make changes in your diet, get more exercise and manage your weight, you may still have high cholesterol. People who maintain high blood cholesterol after at least six months of diet modification and cardiovascular exercise are primary candidates for cholesterol-lowering drugs. Plus, if two or more coronary heart disease factors are present, then you may be advised to begin taking medication. Remember, medication therapy* is most effective when combined with diet modification and cardiovascular exercise. Eat right, get moving, get rid of that belly fat and talk to your doctor about how you can keep your cholesterol numbers where they belong. Smoking Just in case you need another reason not to smoke, LDL cholesterol is increased and HDL cholesterol is decreased by smoking and exposure to secondhand smoke. For more information about health and wellness, please visit UnitedHealthcare s Latino Health Solutions SM at Sources: Centers for Disease Control and Prevention, Office of Minority Health, Highlights in Minority Health, September 2004, * American Heart Association, UnitedHealthcare is not affiliated with these Web sites. This information was prepared solely for general educational purposes. If you have specific questions about the topic(s) featured in this flier or about other health conditions, see your doctor. Insurance coverage provided by or through United HealthCare Insurance Company or its affiliates. Administrative services provided by United HealthCare Insurance Company, United HealthCare Services, Inc. or their affiliates United HealthCare Services, Inc.

16 En 2003, el porcentaje de adultos que informó haberse controlado el colesterol alguna vez fue más bajo entre hispanos/ latinos (66.1%) que entre blancos (80.4%) y más bajo que la población general (76.9%). Colesterol y Su Salud El colesterol es una sustancia similar a la grasa que se encuentra en todas las células del cuerpo y es necesario para que el cuerpo funcione correctamente. Existe un colesterol malo (LDL) y un colesterol bueno (HDL). El colesterol bueno puede actuar para eliminar el colesterol malo del torrente sanguíneo. Un nivel demasiado alto de colesterol LDL en la sangre es un riesgo grave para la salud que puede provocar enfermedades cardíacas. Sin embargo, puede tomar algunas medidas para reducir el colesterol alto. Limitar el consumo de carnes rojas Comer más verduras de hoja, frutas y cereales ya que no scontienen colesterol Incluir una zanahoria (rica en betacaroteno) todos los días y frutas ricas en vitamina C como fresas, naranjas y melón Agregar carbohidratos complejos como avena, productos de salvado de avena y legumbres (frijoles, chícharos y lentejas) a su dieta Qué causa el colesterol alto? Los niveles altos de colesterol malo pueden heredarse de los padres o pueden ser el resultado de una dieta deficiente. Como no puede cambiar sus genes, la dieta es un buen punto de partida para marcar una diferencia en su salud. Modifique su dieta Coma menos grasa total, especialmente grasas saturadas. Esto significa: Usar aceites monoinsaturados (de oliva, canola, uva) Elegir productos lácteos descremados o con un 1% de grasa Seleccionar proteínas buenas, como de ave (sin la piel) y pescado que contienen altos niveles de ácidos grasos Omega 3 (como el salmón, el rodaballo y la lubina) Muévase Cada dos libras de exceso de grasa corporal aumenta un promedio de un punto (o miligramo) en sus niveles de colesterol en la sangre. El ejercicio regular, como nadar, caminar, andar en bicicleta o jugar al tenis también puede ayudar a aumentar el colesterol bueno y reducir el colesterol malo. Quemar al menos 300 calorías por sesión de ejercicios y 1,000 calorías a la semana le ayudará a controlar su peso y puede ayudarle a aumentar significativamente el colesterol bueno. Form#: UHCEW ES 05/08 Consumer UHCEW

17 Qué sucede con los medicamentos? Aunque realice cambios en su dieta, haga más ejercicio y controle su peso, es posible que siga teniendo el colesterol alto. Las personas que mantienen un alto nivel de colesterol en la sangre después de seis meses de modificación de la dieta y ejercicios cardiovasculares como mínimo, son los principales candidatos para medicamentos para disminuir el colesterol. Además, si presenta dos o más factores de enfermedades coronarias, es posible que le aconsejen comenzar a tomar medicamentos. Recuerde, la terapia de medicamentos es más eficaz cuando se combina con una dieta modificada y ejercicios cardiovasculares. Aliméntese bien, muévase, elimine la grasa abdominal y hable con su médico sobre cómo puede mantener los niveles de colesterol adecuados. Fumar Por si acaso necesita otra razón para no fumar, fumar y la exposición al humo del cigarrillo aumenta el colesterol LDL y disminuye el colesterol HDL. Para obtener más información sobre salud y bienestar, visite Latino Health Solutions SM de UnitedHealthcare en Fuentes: Centros para el Control y la Prevención de Enfermedades, Oficina de Salud para Minorías, Highlights in Minority Health, septiembre de 2004, * Asociación Americana del Corazón, UnitedHealthcare no está afiliado con estos sitios de Internet. Esta información se preparó únicamente con fines de educación general. Si tiene preguntas específicas sobre los temas presentados en este folleto o sobre otras condiciones de salud, consulte a su médico. La cobertura de seguro es proporcionada por o a través de United HealthCare Insurance Company o sus afiliadas. Los servicios administrativos son ofrecidos por United HealthCare Insurance Company, United HealthCare Services, Inc. o sus afiliadas United HealthCare Services, Inc.

18 Relax your stress away 12 ways to de-stress 54 percent of Americans are concerned about the level of stress in their everyday lives. An American Psychological Association (APA) survey found that Americans are mostly stressed about work and money issues, such as workload, children and family responsibilities. Sources: Stress in America conducted online by Harris Interactive on behalf of the American Psychological Association. Sept The most common forms of stressrelated illnesses are cardiovascular diseases. Stress is the wear and tear your body experiences as it reacts to changes in your environment. With the death of a loved one, the birth of a child, a job promotion, a change of residence, or even the thrill of a new relationship, you can go through many psychological and physiological changes that result in stress. Too much stress can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, rashes, insomnia, ulcers, high blood pressure, heart disease and stroke. As emphasized in many ancient cultures, centering yourself holistically through relaxation is a key element in managing stress and building a greater quality of life. The next time you re feeling stressed out, try a few of the following suggestions to help get yourself back into the groove of things. Relax your body 1. Deep breathing Repeat ten times any time you feel tense. While sitting, standing or lying down, close your eyes and inhale deeply. Exhale slowly over a count of 5 10 seconds. 2. Stretching Simple stretches, such as the neck stretch, can help relieve physical tension. Starting on one side, gently roll your head in a half circle, and then drop your chin to your chest. Repeat in reverse. 3. Exercise Physical activity helps reduce both physical and emotional stress. Walk, run, jump, bike, bowl, do yoga, etc., whenever you can. 4. Take a bath Take conscious steps every day to deal with the stress in your life. Allow yourself at least 30 minutes of uninterrupted time in the tub to melt that stress away. 5. Get a massage A massage is a wonderful way to get rid of physical tension. A professional massage generally takes 30 minutes to an hour and can target specific areas of tension, such as the lower back or the neck. 6. Eat well A well-balanced diet will help reduce overall stress. Reduce your alcohol and caffeine intake. Caffeine is found in foods and drinks such as coffee, black tea, soft drinks and chocolate

19 Relax your mind 7. Talk Take the time to talk with a friend and express feelings you might have been holding in. Listen carefully to your partner. Walking in a quiet neighborhood or a park can limit distractions. 8. Laugh Go to a comedy club, watch a funny movie or spend time with a friend who makes you laugh. 9. Cry Studies show that stress-related hormones are released in tears. If you haven t cried in a long time, try listening to sad music, watching a sad movie or writing about a sad experience. 10. Read A good book can be a great escape. Reading both tearjerkers and comedies can help release pent-up emotions. 11. Meditate Take a moment to commune with a higher power, with nature or even with yourself. Create your own stress reducers You don t need to use drugs or alcohol to relax. Feel free to create your own healthy stress reducers based on your hobbies and interests. The more fun you have, the more stress you ll release. 12. Do something you love When you enjoy yourself, whether it s gardening, going to church or seeing friends, you relieve physical stress and relax your emotions. For more information about our Generations of Wellness SM program, visit United HealthCare Services, Inc. Insurance coverage provided by or through United HealthCare Insurance Company or its affiliates. Administrative services provided by United HealthCare Insurance Company, United HealthCare Services, Inc. or their affiliates. Health Plan coverage provided by or through a UnitedHealthcare company. UHCEW

20 Heart diseases and stroke are the leading causes of death among Latino/ Hispanic Americans percent of deaths in the Latino/Hispanic American population each year are due to heart disease and stroke.* Blood Pressure and Your Health Blood pressure is the force of blood against the walls of the arteries as the heart pumps blood to all parts of the body. It s measured as systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes). Normal blood pressure is 120/80. Elevated blood pressure indicates that the heart is working harder than normal, putting both the heart and the arteries under strain. A blood pressure reading of 140/90 is considered high. High blood pressure, or hypertension, increases the heart s workload, causing the heart to enlarge and weaken over time. It also increases the risk of stroke, heart attack, kidney failure and congestive heart failure. When high blood pressure exists with obesity, smoking, high blood cholesterol levels or diabetes, the risk of heart attack or stroke increases several times.* Hypertension is called the silent killer because it can occur at any age and without symptoms. That s why it s important to have your blood pressure checked when you visit your doctor. If you have high blood pressure, then you and your doctor can work together to help control it with the proper diet, exercise and medication. Are you at risk for developing high blood pressure? 1. Are you of Latino or Hispanic descent? Yes No 2. Do you smoke? Yes No 3. Do you consume 2 or more drinks of alcohol a day? Yes No 4. Do you consume more than 2 cups per day of caffeinated coffee, tea or soft drinks? Yes No 5. Do you consume a diet high in sodium? Yes No 6. Do your parents, sisters or brothers have high blood pressure? Yes No 7. Are you 20 percent over your ideal body weight? Yes No 8. Is your cholesterol level over 240? Yes No Results: A YES response reflects factors which may increase your risk for high blood pressure. The more YES answers, the higher your risk. The information in the Wellness Recommendations on the reverse side of this flier will help you to prevent, detect and seek treatment for high blood pressure. Form #: UHCEW ES 05/08 Consumer UHCEW

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