The Secret of Heart Health in Summer
1, moderate exercise
Studies have found that walking is very beneficial to heart health. Walking fast every 3 minutes 1 min can increase or decrease the heart rate regularly, which is helpful to improve the vascular function. 3 ~ 5 times a week is appropriate.
2. Replace coffee with tea.
Compared with people who don't drink tea, people who drink three cups of tea a day are half as likely to have heart disease. It is understood that flavonoids, a strong antioxidant in tea, have the function of protecting the heart.
Step 3 rub your hands in the morning
After getting up in the morning, after a night's rest, all organs of the human body will start a new day's work. With the increase of human activity, the heart rate will accelerate, so pay attention to conditioning the heart and lungs in the morning. You can rub your hands and fingers. Stimulating the Laogong point in the palm can excite the heart and enhance the function of the respiratory system, thus playing a role in health care. When rubbing hands, combine the two palms, rub them back and forth, and rub them as much as possible. In addition, in the morning, rubbing hands and fingers can also play a refreshing role.
Step 4 drink milk
People who eat milk, yogurt or cheese as a must-have food every day will have a blood pressure drop of about 4% compared with others. You know, the higher the blood pressure, the stronger the ability to destroy blood vessels, and the higher the risk of heart disease. And low-fat dairy products are the best choice because they contain? Bad fat? Less.
Step 5 soak your feet in hot water
Because feet are the second heart of human body, soaking feet with hot water can provide energy. Zhang said to him? Heat causes blood circulation, and cold causes blood coagulation? . Soaking feet with hot water can make qi and blood run smoothly, increase the blood velocity and flow of feet, and enhance metabolism. The water temperature is 42℃ ~ 45℃, which is warm and comfortable.
6. Laugh every day 15 minutes
A study by the University of Maryland School of Medicine found that watching 15 minutes of comedy movies can relax peripheral blood vessels and maintain an increase in blood flow for 45 minutes.
7. Do squats regularly.
Strength training helps to raise cholesterol levels and reduce the risk of heart disease. Squat exercise can train the largest muscle group with the best effect.
8. Eat enough staple food
The latest research by American nutritionists shows that people who eat less staple food will have higher bad cholesterol and a greater risk of heart disease. Moreover, if you don't eat staple food for a week, your brain's memory and cognitive ability will be damaged.
9, often take a hot bath.
Because taking a bath with hot water dilates the capillaries of the body, it is beneficial for the body to expel heat and toxins, which can supplement the yang. The water temperature is generally controlled at around 30℃. In addition, you can also wipe your face and body with a hot towel, which is not only easy to remove dust and dirt, but also can sweat to cool down, make your skin breathable and make people feel cool and comfortable.
10, basking in the sun
A study by Hopkins University shows that exposure to the sun for 20 minutes five times a day can reduce the risk of death from heart disease by 26%.
1 1, take a deep breath.
Studies have shown that deep breathing 10 times per minute and doing 15 minutes every day for two months are helpful to lower blood pressure. This is because shallow breathing will slow down the rate of salt metabolism in the body, which will lead to an increase in blood pressure.
12. Persuade your spouse to give up smoking completely.
Otherwise, the risk of heart disease in non-smokers will increase by 92%. The reason is that secondhand smoke can also increase bad cholesterol, reduce good cholesterol, increase the risk of thrombosis, and more easily lead to heart disease.
Cook with olive oil.
Cooking cold salad, cooking vegetables or baking food with olive oil rich in monounsaturated fatty acids can be reduced? Bad cholesterol? Level, improve? Good cholesterol? Level, so it is good for heart health. It is best to choose virgin high-quality olive oil, which contains a variety of heart-healthy antioxidants.
14, half a cup of walnuts a day
What do experts say walnuts are rich in? Linolenic acid (an ω-3 fatty acid) has antioxidant effect. Studies have found that eating half a cup of walnuts a day (about half the size of a fist) can improve vascular function.
15, drink pomegranate juice
Pomegranate juice (common pomegranate) can avoid arteriosclerosis and even reverse the aging of the heart. A study in the United States found that pomegranate juice can reduce cholesterol agglutinates accumulated in blood vessels by 30%.
16, keep cheerful.
Traditional Chinese medicine believes that among the seven emotions of joy, anger, worry, thinking, sadness, fear and surprise, only joy is a benign stimulus, and maintaining an optimistic mood is beneficial to health. It is also necessary to be pure in heart and desire, cultivate one's mind, be philosophical in life and eliminate jealousy.
The reason why you need heart health in summer.
1, the temperature rise will lead to the expansion of subcutaneous blood vessels, the blood flow of skin will increase 3~5 times than before, and the blood flow back to the heart will also increase, further increasing the burden on the heart and leading to the overload movement of the heart.
2. Being in a high temperature state for a long time, people's sympathetic nerves will be more excited, the heart rate will be accelerated, the coronary artery will contract obviously, and the workload of the heart will be increased.
3, the weather is hot and sweaty, and the water in the human body evaporates through sweat, which will lead to high blood viscosity. When it reaches a certain amount, blood coagulation will occur, leading to cardiovascular and cerebrovascular blockage or ischemia, and in severe cases, stroke or myocardial infarction will occur.
4, the weather is sultry, people are easily irritated, which in turn leads to autonomic nervous disorder. After a long time, cardiovascular diseases such as sudden death and myocardial infarction will occur.
In summer, the days are long, the nights are short and the weather is hot. Sleep is often not guaranteed, and poor rest is one of the main reasons for the recurrence of cardiovascular diseases.
6. In summer, the air humidity is high and the oxygen content is low, which easily leads to hypoxia. Especially for patients with cardiovascular diseases such as hypertension and coronary heart disease, it should be noted that taking medicine on time cannot guarantee the safety of 100% due to the decrease of oxygen content and the increase of humidity. Some people will also have dizziness, shortness of breath, chest tightness and other symptoms, and even serious myocardial infarction. At this time, it is best to go to a regular hospital for a comprehensive examination.
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