A HEALTHY ADVISORY

INTRODUCTI
Circulation is the movement of
ON
blood through the vessels of the
body that is included by the
pumping action of the heart and
serves to distribute nutrients and
oxygen to all parts of the body
and remove waste products as
well. And the Circulatory System
which is also known as the bodys

Healthy circulatory system

Bad genes, the food that we eat, and our daily lifestyle are some of the factors that may cause problems in
our circulatory system. Here are some suggestions that may help us to have a healthy circulatory system.

Choose

the

right

food
Not all food is good to eat. Intake of
food with too much calories is not
helpful to our circulatory system.
Fatty foods may block the passage of
the blood causing the heart to pump

a. Fruits
Vegetables
b. Green tea
c. Almonds
d. Oily fish

with force greater than its normal

capacity. Listed below are the foods
needed for the circulatory system

Activities that promotes

health of the heart
Exercise is tiring yet, good to our body. Exercise
helps your heart by strengthening the heart
muscle, making the heart more efficient, improving
the flow of blood to the heart muscle, and
improving the hearts ability to handle stress.
Exercise should include aerobic activities, resistive
exercises, and other active-recreational leisure
sports. Aerobic exercise such as swimming,
cycling, jogging or walking helps build up
endurance. It should be done for atleast 30
minutes 4 to 6 times a week.

and

Common Diseases of the heart and

blood vessels

Atherosclerosis
Congestive Heart Failure
Hypercholesterolemia
Hypertension
Myocardial Infarction

Sample Meal Plans

Low-cholesterol

Lowfat Diet

Lowsalt Diet

Diet
Breakfast
Banana, Low-cholesterol grilled
potato-egg, white omelet,
unpolished rice, soy coffee with
lowfat milk

Breakfast
Papaya, grilled vegetarian
tocino, boiled camote with jam,
unpolished rice, warm skim or
lowfat milk

Breakfast
Banana, Lowsalt tempura
chunks, boiled saba,
champurado, salabat

Lunch
tokwa adobo, unpolished rice,
boiled nuts, sauted squash
and string beans

Lunch
Lowfat sweet and sour gluten,
boiled camote tops, unpolished
rice, baked
nuts

Lunch
Lowsalt vegetarian apritada,
lowsalt boiled malunggay,
unpolished rice, soya milk

Supper
Low-cholesterol vegemeat with

Supper
Lowfat sauted mongo beans,

Supper
Lowsalt chilli beans, unpolished

Tips and Illustrations toward a Healthy Life..

Eat better. Run more. Squat more. Sleep earlier.

Wake up earlier. Make a good breakfast.
Drink water. Eat fruits. Read books. Adventure.
Talk less. Listen more. Feel deeper.
Love better. Open your eyes. Experience life. Be happy .