Ten basic methods for a healthy life!
1, drink green tea
Green tea is rich in a variety of strong antioxidants, which can reduce cholesterol and hypertension. Boil 2 liters of water, add 3 bags of green tea, cover and soak for 10 minutes, then take out the tea bags and put the herbal tea in the refrigerator. These herbal teas can be drunk for one day or with ice cubes according to personal preference.
Step 2 eat some soybeans
In protein, soybeans and their products, such as tofu, provide leguminous plants that can lower cholesterol. In order to avoid excessive intake of additives, it is best to eat less processed and smoked soybean food.
Step 3 eat more fish
Saturated fat in meat increases the risk of arterial embolism. Fish such as salmon and anchovies are rich in omega-3 fatty acids, which helps to stabilize the heart rate. Eating fish rich in omega-3 fatty acids once a week can reduce the risk of death from heart disease by 52%.
Step 4 eat some nuts
Many studies have found that eating 5 ounces of nuts per week (about 14 1 g) can reduce the heart disease risk of13.
Step 5 eat more vegetables
Nutritionists suggest that the daily intake of vegetables should account for half of the total food. Experts especially recommend cruciferous vegetables, such as cabbage, broccoli and cabbage, which are rich in antioxidants and other heart-friendly substances.
6. Get enough sleep for 8 hours
Middle-aged people can reduce the risk of coronary artery calcification (one of the main causes of heart disease) by 33% by sleeping 1 hour every night. Lack of sleep will lead to the release of more stress hormones and increase the probability of arterial inflammation.
7. Walk for 20 minutes
Exercising for 2.5 hours a week (more than 20 minutes a day on average) can reduce the incidence of heart disease 1/3, and at the same time reduce the incidence of type 2 diabetes.
8. Meditate for 5 minutes
Meditation helps to relieve daily stress and promote health. Sit still, close your eyes lightly, eliminate distractions, and concentrate on breathing for 5- 10 minutes.
9. Enrich spiritual life
Many studies show that participating in social and voluntary activities and enriching daily spiritual life will help improve the quality of life and reduce the risk of heart disease.
10, avoid second-hand smoke
Studies have found that the harm of second-hand smoke to cardiovascular system is 80%-90% of that of active smoking. Whether it is exposed for a few minutes or a few hours, it will do harm to cardiovascular and cerebrovascular diseases.