Cardiovascular disease is the leading cause of death in Malaysia. It refers to conditions affecting the heart and blood vessels, including atherosclerosis, hypertension, heart attacks, and strokes. Key risk factors include high blood cholesterol from saturated fat and cholesterol intake, family history, age, obesity, smoking, and a sedentary lifestyle. Maintaining a healthy cardiovascular system involves eating a nutritious diet low in cholesterol and sodium while high in soluble fiber, fruits, vegetables, and omega-3 fatty acids. It also means not smoking, exercising regularly, getting sufficient rest, and keeping a healthy weight.

2. LEARNING
OUTCOMES
• To select & practice
suitable ways to maintain
a healthy cardiovascular
system

3. CARDIOVASCULAR DISEASE
• The dysfunctional conditions of the
heart & blood vessels that supply
oxygen to vital organs (brain,
heart). The organs & tissues will
die if oxygen does not arrive.
• CD is the biggest killer in Malaysia
• Atherosclerosis, hypertension,
thrombosis, embolism, angina,
arrhythmia, heart attack, stroke

4. R IS K F A C T O R S
• High levels of blood cholesterol often
associated with the diet rich in
saturated fats & cholesterol
• Family history (genetic)
• Age – older people are more at risk
• Obesity
• Cigarette smoking – increase the risk
of atherosclerosis & thrombosis
• Sedentary lifestyle – poor blood
circulation

7. Suitable Ways to Maintain a
Healthy Cardiovascular
System
• Proper nutrition
– Limit intake of high cholesterol foods
(fatty meat, organ meat, lard, butter,
cheese, egg yolk, prawns, squids)
– Limit total fat intake : reduce deep
fried & oily foods
– Minimise sodium intake : raise blood
pressure (table salt, soy sauce, MSG)
– Eat more soluble-fibre foods (oats,
barley, legumes)

8. – Eat more fruits & vegetables – rich
in antioxidants (vit. A, C & E)
– Include omega-3 fatty acids in
diet – reduce the risk of
cardiovascular diseases (mackerel, tuna
& salmon)
• Healthy lifestyle
– Do not smoke : nicotine constricts
blood vessels, carbon monoxide decrease
the oxygen intake.
– Engage in moderate exercise
– Rest & relax : have sufficient sleep
– Maintain a healthy weight

9. EXERCISE 1.6
1. Cardiovascular diseases are disorders of
the …………………. and the …………….
2. The narrowing of the lumen of the
arteries due to gradual deposits of
cholesterol and fats causes a condition
known as ……………………
3. List FIVE risk factors for cardiovascular
diseases.