Cardiovascular Disease Prevention Plan - Essay Example

It contains the following prevention steps:

• A healthy, balanced diet that includes heart-healthy food

My daily ration has to be rich in vegetables, fruits, beans, whole grains, low-fat dairy products, nuts, legumes, seeds and fish as these products have a good influence on the work of the cardiovascular system. It is necessary to avoid or reduce the amount of saturated, monounsaturated, polyunsaturated and trans fats as they may increase the risk of heart diseases. They provoke the development of the fatty deposits in the internal walls of the arteries, make them narrower, impair blood flow and can lead to atherosclerosis and heart attack. The norm of such fats has to be 10 % of my daily calories. The most common products that contain saturated fats are coconut and palm oils, fat dairy products and red meat. Deep-fried fast foods, margarine, crackers, bakery products, and packaged snack foods contain trans fats.

• Daily physical activity

Aerobic or cardiovascular fitness is the best one to improve the work of the heart. During aerobic exercises, it is possible to receive a target heart rate and maintain it at least for 20 minutes. Heart muscle can be trained during aerobic fitness as any other muscles. Aerobic fitness strengthens your heart and increases the amount of oxygen and energy supplement of tissue. Also, such type of fitness can decrease blood pressure and the quantity of low-density lipoproteins also called bad cholesterol that can lead to atherosclerosis and heart failure. It helps to control the glucose level in the blood and prevent diabetes. Jogging, swimming, cycling, walking refer to aerobic fitness.

• Maintain a healthy weight
• Get enough high-quality sleeping

The statistic shows that people who do not get enough sleep have the predisposition to high blood pressure, depression, heart attack, diabetes, and obesity. It is quite useful to have a sleep schedule and stick to it.

• Avoid tobacco and alcohol

These are the most dangerous chemicals for our heart as they damage arteries, increase blood pressure and heart rate; provoke the development of the blood clots that can cause heart attack and stroke; limit the amount of oxygen that the heart gets The statistic shows that 1 out of 5 deaths from heart disease associated with smoking. Also, it is quite important to avoid secondhand smoking for nonsmoker as it also can provoke heart diseases. Heavy drinking is dangerous for our hearts. (CDC,2013)

Therefore, I developed a cardiovascular disease prevention plan that will help me to maintain the normal functioning of my heart and will help to decrease the risk of heart diseases.