Welcome to the NVFC Heart-Healthy Firefighter E-News. The NVFC Heart-Healthy Firefighter Program was designed to healp firefighters become more heart-healthy and lower the incidence of heart attack related deaths in the fire service. We hope that you enjoy this newsletter and that it benefits not only you, but others in your fire department, family and community.

1. NVFC Work Group Meets to Discuss Future of the Heart-Healthy Firefighter Program
2. Heart-Healthy Firefighter Program Releases Outcome Report on Website
3. USFA and NVFC form Partnership to Enhance Health and Safety of Volunteer Fire Service
4. Visit Us At FDIC 2006
5. Know Your Fats
6. Heart-Healthy Tip of The Month
7. Small Steps

The National Volunteer Fire Council (NVFC) Heart-Healthy Firefighter Work Group met on January 20, 2006, to discuss the progress of the Program and the upcoming year. Present at the meeting were representatives from the following organizations:

• National Volunteer Fire Council
• NVFC Foundation
• National Fire Protection Association
• National Institute for Occupational Safety and Health
• L&T Health and Fitness
• Medical Reserve Corps

Members of the Work Group, but who were unable to attend the meeting were:

• American Heart Association
• National Heart, Lung and Blood Institute
• American Dietetics Association
• United States Fire Administration

At the meeting, Maggie Wilson, NVFC’s Director of Health and Safety, provided the Work Group with an overview of Phase One and Phase Two of the Program. NVFC has provided free health screenings for close to 10,000 individuals at various trade shows across the country. Additionally, the Fired Up For Fitness Challenge was launched in January 2005. The Challenge lets firefighters log their daily physical activity online and rewards them at certain milestones. To date, over 2,000 firefighter are logged on.

Ken Viglio from L&T Health and Fitness, who performs the health screenings, provided an outcome report to the Work Group members and explained the results of the screenings. The Report will be available at, www.healthy-firefighter.org shortly.

The Work Group then began the planning process for Phase’s Three and Four of the Heart-Healthy Firefighter Program. NVFC plans to continue to offer free health screenings around the country. Additionally, healthy cooking demonstrations will be offered at the national trade shows. The Fired Up For Fitness Challenge will also continue to run in Phase Three and the 2nd Annual Fired Up For Fitness Award will be presented at Fire Rescue International in Dallas in September ’06.

Another exciting initiative is that Erron Kinney, Tennessee Titans player, has signed on as the spokesperson for the Program and will travel around the country on behalf of the Program and have a significant presence on the website. For more information on the Program and the Work Group visit our website at www.healthy-firefighter.org.

^ Back to Top

The NVFC Heart-Healthy Firefighter Program recently posted the first “Outcome Report” highlighting the first two years of the Program. The Report, created by L&T Health and Fitness provides charts and graphs highlighting the health screenings performed at fire service trade shows around the country. The Heart-Healthy Firefighter Program has performed free cholesterol, blood pressure and body composition screenings on nearly 10,000 individuals at these shows. The report also explains the desirable ranges for blood pressure, cholesterol and body composition.

The report can be found at www.healthy-firefighter.org. For more information please contact Maggie Wilson at maggie@nvfc.org.

^ Back to Top

The Under Secretary of the U.S. Department of Homeland Security for Emergency Preparedness and Response, announced that the United States Fire Administration (USFA), has initiated a partnership with the National Volunteer Fire Council (NVFC) to study growing issues related to firefighter occupational health and safety in the volunteer fire service and to begin to develop initiatives, programs, and strategies to reduce on-duty firefighter fatalities among volunteers.

"In 2004 alone, this nation tragically lost almost 70 volunteer firefighters in the line of duty," said the Under . "There is a critical need for effective safety and health support to the estimated 800,500 volunteer firefighters in the United States. I join with President Bush and Secretary Chertoff in supporting efforts such as this that go directly to the protection of our nation's first responders."

The National Fire Protection Association's (NFPA) U.S. Fire Department Profile Through 2003, shows that nearly 71 percent of the fire departments in the U.S. are all volunteer and over 17 percent are mostly volunteer, representing the vast majority of fire departments who are dependent on volunteer firefighters to protect their communities.

"I am very pleased to work with the NVFC to examine critical health and safety issues among the volunteer fire service and develop initiatives to reduce the number of volunteer firefighter line of duty deaths," said R. David Paulison, U.S. Fire Administrator. "This partnership effort will also support the National Fallen Firefighters Foundation Firefighter Life Safety Initiative and the NVFC Heart Healthy Firefighter Program to mitigate on-duty firefighter fatalities, and further ensure that Everyone Goes Home safely, following a response to an emergency."

The volunteer fire service has distinct issues related to health and safety such as time commitment availability, long distances away from training facilities, antiquated equipment, rural operations, declining number of volunteers, the wide age range of volunteer firefighters, etc. This study will examine occupational health and safety issues not just of active firefighting staff, but will also include Emergency Medical Service (EMS) responders; fire-police and other traffic control emergency response personnel; and non-response support staff performing administrative and other non-emergency activities for the volunteer fire department. This study will also look at regional issues related to health and safety for the volunteer fire service.

"As volunteers represent a major component of the American Fire Service, it is critical to examine what specific occupational health and safety issues impact them, and develop initiatives and programs to reduce volunteer firefighter on-duty deaths," said NVFC Chairman Philip Stittleburg. "This is an extremely important issue of concern to the volunteer fire service and the NVFC is very committed to eliminating on-duty firefighter deaths through this innovative partnership."

Further information about this partnership effort, as well as other USFA research studies in firefighter safety and health, may be found on the USFA Web site at: http://www.usfa.fema.gov/research/safety/

^ Back to Top

The NVFC Heart-Healthy Firefighter Program will be exhibiting at FDIC 2006 in late April. The booth number is 3913 and at the show NVFC will provide attendees with free cholesterol, glucose and blood pressure screenings. Additionally, the Program will offer healthy cooking demonstrations to teach firefighters and their families to cook healthy meals at home and at the firehouse. Information from the NVFC Heart-Healthy Firefighter Program Work Group members will be available for distribution. For more information on the trade shows that NVFC will be attending, visit the Heart-Healthy Firefighter website at www.healthy-firefighter.org.

^ Back to Top

Knowing which fats raise LDL cholesterol and which ones don't is the first step in lowering your risk of heart disease. Saturated fat, trans-fatty acids and dietary cholesterol raise blood cholesterol. Monounsaturated fats and polyunsaturated fats don't. Some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated-fat diet.

Saturated fats
Saturated fat is the main dietary cause of high blood cholesterol. The American Heart Association recommends that you limit your saturated fat intake to 7–10 percent of total calories (or less) each day. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, your doctor should recommend the Therapeutic Lifestyle Change (TLC) Diet. It recommends 25–35 percent of calories from fat, with less than 7 percent coming from saturated fat. Cholesterol is limited to less than 200 milligrams a day. Saturated fat is found mostly in foods from animals and some plants.

Foods from animals — These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants — These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Hydrogenated fats
During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. Use hydrogenated fats only if they contain no more than two grams of saturated fat per tablespoon. The saturated fat content of most margarines and spreads is printed on the package or Nutrition Facts label.

Polyunsaturated and monounsaturated fats — Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants.

Polyunsaturated fats — These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.

Monounsaturated fats — These include canola, olive and peanut oils, and avocados. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best. Use polyunsaturated or monounsaturated oils — and margarines and spreads made from them — in limited amounts. This is recommended in place of using fats with a high saturated fat content, such as butter, lard or hydrogenated shortenings.

Trans-fatty acids
Unsaturated fatty acids can be in one of two shapes — "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk. TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet.

To make foods that will stay fresh on the shelf or to get a solid fat product, such as margarine, food manufacturers hydrogenate polyunsaturated oils. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated.

How are trans-fatty acids harmful? In clinical studies, TFA or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

Because there are no standard methods, it's difficult to estimate the TFA content of food items. It's also difficult to estimate intake, especially long-term intake. The four most important sources of TFA in one large group of women studied included margarine; beef, pork or lamb as the main dish; cookies (biscuits); and white bread.

Recently the FDA passed a regulation requiring trans fat to be listed on the nutrition label by January 2006. Although changes in labeling are important, they aren't enough. Many fast foods contain high levels of TFA. There are no labeling regulations for fast food, and it can even be advertised as cholesterol-free and cooked in vegetable oil. Eating one doughnut at breakfast (3.2 g of TFA) and a large order of french fries at lunch (6.8 g of TFA) add 10 g of TFA to one's diet, so the lack of regulations for labeling restaurant foods can be harmful to your health.

Is butter better than margarine?
Recent studies on the potential cholesterol-raising effects of TFA have raised public concern about the use of margarine and whether other options, including butter, might be a better choice. Some stick margarines contribute more TFA than unhydrogenated oils or other fats.

Because butter is rich in both saturated fat and cholesterol, it's potentially a highly atherogenic food (a food that causes the arteries to be blocked). Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.

What can I do to regulate my intake of trans-fatty acids?
The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of saturated fat to 7–10 percent of total calories. Individuals should adjust total fat intake to meet their caloric needs. People who are overweight or obese should limit their total fat intake to no more than 30 percent of total calories.

On the basis of current data, the American Heart Association recommends that consumers follow these tips:

• Use naturally occurring, unhydrogenated oil such as canola or olive oil when possible.
• Look for processed foods made with unhydrogenated oil rather than hydrogenated or saturated fat.
• Use margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. Look for those labeled "trans-fat free."
• French fries, doughnuts, cookies and crackers are examples of foods that are high in TFA. Consume them infrequently.
• Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of TFA.
• Eat commercially fried foods and commercial baked goods infrequently. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of TFA.
• Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain TFA. That's just one more reason to eat fried fast food infrequently.

No Freezer Burn

Some frozen veggies may actually be a better bet than fresh. Produce headed for the freezer case usually goes directly from the field or orchard to the processing plant. It doesn't languish in railroad cars or tractor trailer trucks, waiting to be shipped cross-country to end up at your supermarket a week later. The nutrient levels in frozen fruits and vegetables are nearly as high as fresh-picked and are often better than in produce that has undergone temperature changes, exposure to light and other rigors of travel. Some favorites from the Miavita test kitchens include baby peas, edamame, collard greens, mango pieces and blackberries.

^ Back to Top

Courtesy of www.SmallStep.gov

1. Go for a half-hour walk instead of watching TV.
2. Use vegetable oils over solid fats.
3. More carrots, less cake.
4. Fetch the newspaper yourself.
5. Sit up straight at work.
6. Wash the car by hand.
7. Don't skip meals.
8. Eat more celery sticks.
9. Run when running errands.
10. Pace the sidelines at kids' athletic games.

^ Back to Top