A Healthy Cardiovascular System

8/20/2019 A Healthy Cardiovascular System

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A Healthy Cardiovascular A Healthy Cardiovascular

SystemSystem


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1. The cardiovascular systemcardiovascular

system consists of theheart and blood vessels. Through this system,blood circulates throughout the body to supplyoxygen and nutrients to all the body organsand tissues and to removes waste productsfrom them.

. To maintain a healthy cardiovascular system,there must not be any hindrance to the freeflow of blood.

!.!. Cardiovascular diseaseCardiovascular disease includes thedysfunctional conditions of the heart and bloodvessels that supply oxygen to vitals organssuch as the brain and the heart. "f oxygen doesnot arrive, the organs and tissues will die.


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#. Cardiovascular disease is the biggest $iller in

%alaysia. &xamples of cardiovascular diseases

are heart attac$s and stro$e.'. Cardiovascular disease is due to

atherosclerosisatherosclerosis which refers to the formation

and hardening of fatty pla(ues on the inner

surfaces of the arteries. )hen the artery iscompletely bloc$ed, the blood supply to that

particular part of the body is cut off.

*. "f the bloc$age occurs in the coronary arteries,

the person gets a hearts attac$hearts attac$, and if it occurs

in the cerebral arteries, the person gets a

stro$estro$e.


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Suitable ways to maintain aSuitable ways to maintain ahealthy cardiovascularhealthy cardiovascular

systemsystem


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+roper utrition+roper utrition1. -imit inta$e of high cholesterol foods.

High blood cholesterol levels is a ris$ factor for heart diseases.

Cholesterol exits in animalbased foods. /atty meats, organ

meats, lard, butter, cheese, egg yol$, prawns and s(uids should

be reduced.

. -imit total fat inta$e0eep fried and oily foods should be reduced even if it is plant

based, because the unsaturated fats can be converted into

saturated fats which are then converted to cholesterol in the body.

!. %inimise sodium inta$e

&xcessive sodium in the diet raises the blood pressure. %ost of

the salt in our diet comes from table salt. Soy sauce and %S.


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+roper utrition+roper utrition#. &at more solublefibre foods

Soluble fibre is found in grains such as oat, barley and legumes.

Soluble fibre helps lower the level of low density lipoproteincholesterol 2bad cholesterol3 in the blood

'. &at more fruits and vegetables

/ruits and vegetables are rich in antioxidants 2vit A, C and &3

which are helpful in promotion healthy blood circulation. /ruitsand vegetables are also important sources of insoluble fibre,potassium and magnesium.

*. "nclude omega! fatty acids in diet

4esearch has demonstrated that omega! fatty acids reduce theris$ of cardiovascular diseases. 5mega! fatty acids can be foundin fish such as mac$erel, tuna and salmon.


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Healthy -ifestyleHealthy -ifestyle1. 0o not smo$e

Smo$ing is a ma6or ris$ for cardiovascular disease. icotineconstricts blood vessels, whilst carbon monoxide decrease theblood oxygen content. According to the )orld Health 5rganisation,the ris$ of cardiovascular disease decreases by '78, a year after(uitting smo$ing.

. &ngage in moderate exercise

The effects of regular exercise on the cardiovascular systeminclude9

a. increasing the supply of blood to the heart, thereby loweringblood pressure and improving the functional of the heart.

b. lowering the cholesterol levels in the blood.

c. reducing the period needed for the heart rate to return tonormal after exercise.

d. increasing the networ$ of capillaries in a muscles, therebyincreasing the supply of oxygen and nutrients to the wor$ingmuscle.


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Healthy -ifestyleHealthy -ifestyle!. 4est and relax

Have sufficient sleep Another way to reduce the ris$ ofcardiovascular disease is to find time to relax by

spending more time with your family and en6oyed your

hobbies.

#. %aintain a healthy weight5besity has been associated with an increased ris$ of

cardiovascular disease. An increase in physical

exercise an a decrease in calorie inta$e help reduce

weight. &very 1 $g of body weight loss will result in afall of blood pressure by mm Hg.

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A Healthy Cardiovascular System