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How quickly can you boost cardiovascular health? - Coggle Diagram
How quickly can you boost cardiovascular health?
Causes , symptoms of poor cardiovascular health
Bad diet
Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions, such as atherosclerosis. Also, too much salt (sodium) in the diet can raise blood pressure.
Tobacco use
Smoking increases the formation of plaque in blood vessels.
Harmful use of alcohol
Alcohol consumption can raise the levels of fat in the blood.
High blood pressure
High blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart
High blood glucose
damages your blood vessels and the nerves that control your heart and blood vessels.
Over weight and obesity
Excess weight can lead to fatty material building up in your arteries
Raised blood lipids
waxy plaques can build up along your artery walls, causing arteries to narrow. Over time, arteries may become damaged with these plaques and susceptible to blood clots.
Physical inactivity
Being inactive can lead to fatty material building up in your arteries
Diabetes
high blood sugar can damage blood vessels and the nerves that control your heart.
Timeframe
Just started
15 minutes of cardiovascular exercise can improve it
Proper increased aerobatic capacity
30 minutes, 3 times a week for 8-12 weeks
Methods to improve
Better sleep
Lets your body rest and reduces tiredness in the morning
Less stress
Also great for your mental health
Better diet
Having a healthier diet will also lower your risk of diabetes and obesity
Not smoking
Smoking can increase the odds of cancer, not just CVD
Quitting other drugs
Things such as recreational drugs
Keeping a healthy weight
Lowers risk of diabetes and obesity
Lower cholesterol
Foods like oats and nuts lower cholesterol
Exercise: 30mins training 3 times a week.
Increases aerobic capacity
Increases the heart's capacity to pump blood to muscles.
Aerobic Exercise
Lower your daily sodium intake
Types of cardiovascular health
coronary heart disease.
stroke.
peripheral arterial disease.
aortic disease.
Coronary Artery Disease (CAD)
Heart Arrhythmias.
Heart Failure.
Heart Valve Disease.
Pericardial Disease.
Cardiomyopathy (Heart Muscle Disease)
Congenital Heart Disease.
Symptoms
Shortness of Breath (lying down and when doing an activity)
Can also be a symptom of severe smoking
Fatigue and Weakness
Heart attacks commonly indicate a CVD
Why does it need to be boosted
easier for you to carry out your daily tasks
Lower risk of death
Longer and healthier life
lessen your risk of diseases
Diabetes
stroke
Measure
Blood Pressure
A normal blood pressure level is less than 120/80 mmHg
High blood pressure raises the risk of having a heart attack, heart failure and stroke
Heart rate
Provides a snapshot of the heart's function
For adults a healthy heart rate varies between 60-100BPM
A low resting heart rate implies more efficient heart function
Cholesterol
A cholesterol rate under 200 mg/dl are healthy for adults
Too much Cholesterol build-up in the arteries form plaque blocking or narrowing arteries. Main cause of Atherosclerosis
Cholesterol rates calculates the risks of heart disease or stroke