Rehabilitating Your
Heart
Monica Gutierrez
If you have heart disease,
you’re not alone.
Over
1.5 million Americans have heart
attacks every year.
Americans spend more money on heart
disease than any other illness—$80 billion
per year.
More people die of cardiovascular disease
than from all other causes of death
combined.
What Is Heart Disease?
superior
vena cava
Atherosclerosis:
hardening and
right
clogging of the
atrium
arteries.
right
Heart attacks and
coronary
angina pectoris are artery
caused by
atherosclerosis of the
coronary arteries
aorta
normal
artery
pulmonary
trunk
left
atrium
interior
interventricular
artery
diseased
artery
What Causes Heart Disease?
Genetics and other things
we can’t control
Smoking
Obesity
Hypertension (high
blood pressure)
Inactivity (sedentary
lifestyle)
Excess stress and tension
How Can You Rehabilitate
Your Heart?
Diet
Exercise
Stress Management
Substance
Management
Medications
Dietary Guidelines
Eat a low-fat diet (10-30% of
calories from fat)
Avoid foods with cholesterol
Eat 3–5 servings of vegetable
group daily
Eat 2–4 servings of fruit
group daily
Eat 6–11 servings of grain
group daily
Eat more fish and less red
meat
Exercise Guidelines
Type: Use large muscle groups
(legs): walking, hiking, biking,
skating, jogging, dancing, kickboxing, etc.
Duration: 20 to 60 minutes
Frequency: At least 3 times per
week
Intensity: Get heart rate up to 60
to 80% of maximum. Max = 220 –
Age in years
Stress Management Guidelines
Promote informal social
activities with family
and friends
Manage your time
wisely
Take time to rejuvenate
Be kind but assertive
Apply relaxation
techniques
Meditate and/or pray
Substance Management
Guidelines
Avoid smoking
Reduce or omit
caffeine
Reduce alcohol
consumption
Prescription Medications
Cholesterol and
triglyceride lowering
drug, e.g., Lipitor
(Atorvastatin)
Blood thinning drug,
e.g., Plavix
(Clopidogrel)
Blood pressure
lowering drug, e.g.,
Lotrel
Recommended Over-theCounter Drugs
Baby aspirin (to help
thin the blood)
Vitamins C and E
(antioxidants to
prevent arterial wall
damage)
Multivitamins (to
improve overall
health)
Bibliography
Dr.
Dean Ornish’s Program for Reversing
Heart Disease, Random House, New York,
1990.
Big Book of Healthy Family Dinners, Better
Homes and Garden, De Moines, 1999.
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