A Healthy Cardiovascular

System

1. The cardiovascular system consists of the

heart and blood vessels. Through this system,
blood circulates throughout the body to supply
oxygen and nutrients to all the body organs
and tissues and to removes waste products
from them.
2. To maintain a healthy cardiovascular system,
there must not be any hindrance to the free
flow of blood.
3. Cardiovascular disease includes the
dysfunctional conditions of the heart and blood
vessels that supply oxygen to vitals organs
such as the brain and the heart. If oxygen does
not arrive, the organs and tissues will die.

4. Cardiovascular disease is the biggest killer in

Malaysia. Examples of cardiovascular diseases
are heart attacks and stroke.
5. Cardiovascular disease is due to
atherosclerosis which refers to the formation
and hardening of fatty plaques on the inner
surfaces of the arteries. When the artery is
completely blocked, the blood supply to that
particular part of the body is cut off.
6. If the blockage occurs in the coronary arteries,
the person gets a hearts attack,
attack and if it occurs
in the cerebral arteries, the person gets a
stroke.
stroke

Suitable ways to maintain a

healthy cardiovascular
system

Proper Nutrition
1. Limit intake of high cholesterol foods.
High blood cholesterol levels is a risk factor for heart diseases.
Cholesterol exits in animal-based foods. Fatty meats, organ
meats, lard, butter, cheese, egg yolk, prawns and squids should
be reduced.

2. Limit total fat intake

Deep fried and oily foods should be reduced even if it is plantbased, because the unsaturated fats can be converted into
saturated fats which are then converted to cholesterol in the body.

3. Minimise sodium intake

Excessive sodium in the diet raises the blood pressure. Most of
the salt in our diet comes from table salt. Soy sauce and MSG.

Proper Nutrition
4.

Eat more soluble-fibre foods

Soluble fibre is found in grains such as oat, barley and legumes.
Soluble fibre helps lower the level of low density lipoprotein
cholesterol (bad cholesterol) in the blood

5.

Eat more fruits and vegetables

Fruits and vegetables are rich in antioxidants (vit A, C and E)
which are helpful in promotion healthy blood circulation. Fruits
and vegetables are also important sources of insoluble fibre,
potassium and magnesium.

6.

Include omega-3 fatty acids in diet

Research has demonstrated that omega-3 fatty acids reduce the
risk of cardiovascular diseases. Omega-3 fatty acids can be found
in fish such as mackerel, tuna and salmon.

Healthy Lifestyle
1.

2.

Do not smoke
Smoking is a major risk for cardiovascular disease. Nicotine
constricts blood vessels, whilst carbon monoxide decrease the
blood oxygen content. According to the World Health Organisation,
the risk of cardiovascular disease decreases by 50%, a year after
quitting smoking.
Engage in moderate exercise
The effects of regular exercise on the cardiovascular system
include:
a. increasing the supply of blood to the heart, thereby lowering
blood 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 to
normal after exercise.
d. increasing the network of capillaries in a muscles, thereby
increasing the supply of oxygen and nutrients to the working
muscle.

Healthy Lifestyle
3.

4.

Rest and relax

Have sufficient sleep Another way to reduce the risk of
cardiovascular disease is to find time to relax by
spending more time with your family and enjoyed your
hobbies.
Maintain a healthy weight
Obesity has been associated with an increased risk of
cardiovascular disease. An increase in physical
exercise an a decrease in calorie intake help reduce
weight. Every 1 kg of body weight loss will result in a
fall of blood pressure by 2 mm Hg.