Research on weight control shows that weight gain 10%, average cholesterol increase 18.5, and the risk of coronary heart disease increases by 38%. Weight gain of 20% increases the risk of coronary heart disease by 86%, and the prevalence of coronary heart disease in hypertensive patients with diabetes is 1 times higher than that in hypertensive patients without diabetes. Nicotine in smoking cessation tobacco can accelerate the heartbeat, increase blood pressure (excessive smoking can reduce blood pressure), increase cardiac oxygen consumption, vasospasm, abnormal blood flow and increase platelet adhesion. These adverse effects make the incidence of coronary heart disease in male smokers aged 30-49 three times higher than that in non-smokers, and smoking is also an important cause of angina pectoris and sudden death. An experiment conducted by American scientists who gave up drinking confirmed that ethanol has toxic effects on the heart. Excessive intake of ethanol can reduce myocardial contractility. For people with heart disease, alcoholism will not only increase the burden on the heart, but even lead to arrhythmia, affect fat metabolism and promote the formation of arteriosclerosis. Improving the living environment with serious pollution and high noise intensity may induce heart disease. Therefore, improve the living environment, expand the green area, reduce noise and prevent all kinds of pollution. Avoid crowding and going to crowded places. Viral myocarditis, dilated cardiomyopathy, coronary heart disease and rheumatic heart disease are all related to viral infection, and even heart failure is often aggravated by upper respiratory tract infection. Therefore, we should pay attention to avoid going to crowded places, especially in the cold season, so as to avoid infection. A reasonable diet requires a reasonable diet arrangement. Hyperlipidemia, unbalanced diet, diabetes and obesity are all related to dietary nutrition, so from the perspective of heart disease prevention and treatment, nutritional factors are very important. In principle, we should achieve "three lows": low calorie, low fat and low cholesterol. Take an active part in moderate exercise. Keeping regular and proper exercise is conducive to enhancing heart function and promoting normal metabolism, especially for promoting fat metabolism and preventing atherosclerosis. For patients with heart disease, according to heart function and physical strength, engaging in moderate physical activity is helpful to improve blood circulation, enhance resistance, improve the function of various organs in the whole body and prevent thrombosis. However, excessive activity should also be avoided. In order not to cause symptoms, the amount of activity should be gradually increased. Rule of life, develop healthy living habits. Live a regular life and be happy, avoiding emotional excitement and overwork. ? Heart-protecting food oatmeal You can choose to eat a bowl of oatmeal for breakfast in the morning. It is rich in omega-3 fatty acids, folic acid and potassium which are beneficial to the heart. At the same time, oats are also a kind of food with very high fiber content, which can well reduce the low-density lipoprotein cholesterol content in the blood and help to keep the arteries unobstructed. You can also choose coarse oats or oatmeal, but avoid those fast-food oatmeal products because they contain less fiber. If you can eat another banana, you can eat another 4 grams of fiber. Salmon contains a lot of omega -3 fatty acids, so salmon can effectively lower blood pressure and blood viscosity. Two meals a week can reduce the probability of death from a heart attack by one third. Salmon also contains a substance called astaxanthin, which is a powerful antioxidant. Avocado might as well put some avocado in salad and add some high-quality fat that is good for heart health to your diet. The high-quality fat here is the fat containing monounsaturated fatty acids, which can help reduce the content of low-density lipoprotein cholesterol ("bad" cholesterol) and increase the content of high-density protein cholesterol ("good" cholesterol). Eating avocados can make you eat a variety of carotenoids at the same time, especially β -carotene and lycopene, which plays a vital role in health. Olive oil Olive oil contains the highest unsaturated fatty acids in all edible oils, which can effectively reduce the content of "bad" cholesterol in the body, thus reducing the risk of heart disease. The study found that Crete, living in Greece, contains a lot of cholesterol, but few people die of heart disease because they eat olive oil rich in "good" fat for a long time. Try to choose super virgin oil, because the minimum processing procedures ensure that nutrition will not be excessively lost. Nuts such as walnuts, cashews and almonds all contain a lot of omega-3 fatty acids and units and polyunsaturated fats. While eating, you can also eat dietary fiber. Like olive oil, nuts contain a lot of "good" fat. Berries, whether blueberries, blackberries or strawberries, contain anti-inflammatory ingredients, which can reduce the risk of heart disease and cancer and are beneficial to cardiovascular health. Beans, lentils, chickpeas, black beans and kidney beans all contain a lot of fiber, and are also rich in omega -3 fatty acids, calcium and soluble fiber. Spinach Spinach contains lutein, folic acid, potassium and fiber, which can help keep the heart healthy. But as long as you eat more vegetables, it has a good cardiotonic effect on your heart. The study found that people who eat two and a half servings of vegetables a day have a 25% lower risk of heart disease than those who don't eat vegetables. Flaxseed Flaxseed is rich in omega -3 and omega -6 fatty acids. Eating a small amount of flaxseed is very beneficial to heart health. A bowl of oatmeal or whole wheat porridge with a little flaxseed is the best heart-healthy breakfast. Soybean can help reduce the cholesterol content in blood, and the content of saturated fatty acids is very low, so it is still an important source of high-quality protein for people to protect their hearts. Eating tofu and drinking soybean milk are both good choices, and drinking soybean milk for breakfast can also better supplement the nutrition that oatmeal can't provide. Almond function: prevent platelet coagulation and reduce the risk of heart disease. Nuts rich in oil such as peanuts and almonds are regarded as one of the foods that must be eaten every day in the United States, which is beneficial to the cardiovascular system. Nuts contain essential amino acids and unsaturated fatty acids beneficial to the heart. Even eating nuts once a week can reduce the risk of cardiovascular disease by a quarter. Almonds are especially recommended. Almond is not only rich in protein, but also contains vitamin E and arginine. Its function is to open blood vessels, prevent platelet coagulation and reduce the risk of heart disease. However, almonds are high in calories, so it is best to reduce the intake of other oils when eating. How to use it: grinding almonds into powder, mixing them with vegetables or sprinkling them on rice can not only increase the taste, but also fully absorb the nutrition of almonds. Ginseng has the function of invigorating qi, but it is best to take it after the diagnosis of traditional Chinese medicine. Ginseng is a commonly used tonic, which is not suitable for everyone. Traditional Chinese medicine believes that qi-invigorating drugs can protect myocardium, enhance cardiac function and help control hypertension. But unless the constitution is really weak, improper qi supplement will only be counterproductive and make the condition worse. Generally, ginseng can only be used when blood pressure is stable. After blood pressure is unstable or just bleeding, it is not advisable to take a lot of ginseng. How to use: It is best to take it by a doctor, and it is recommended to start with a small amount. The function of angelica: enriching blood, but it is best to take it after diagnosis by Chinese medicine. Angelica sinensis is rich in vitamin B and minerals and has the effect of enriching blood. It has the function of promoting blood circulation and removing blood stasis in Chinese medicine books, and it is also one of the drugs for treating cardiovascular diseases. However, angelica sinensis is hot and dry, so it is not suitable for people to eat. And people with poor gastrointestinal function are also prone to diarrhea. How to use: it is best to take it according to the doctor's personal advice. Coix seed function: lower cholesterol. High-fiber coix seed can not only whiten skin, but also lower cholesterol without losing oats. Coix seed, a water-soluble fiber, can accelerate the excretion of cholesterol by the liver. The results showed that after taking Coix seed for one month, the cholesterol in the blood decreased obviously, and Coix seed also contained other unknown lipid-lowering components. You can make your own simple glutinous rice; Mix a bowl of job's tears with a bowl of half water, and cook in an electric cooker. After cooking, it is divided into small packages and frozen. When cooking, you can thaw the frozen coix seed a little and put it in an electric cooker to cook with the rice. This method can not only control the ratio of white rice to coix seed, but also soften coix seed by cooking again. Usage: It is easy to increase calories when Coix seed is boiled into sweet soup. The best way is to cook barley into rice and make it a part of the staple food. Black sesame seed function: prevent arteriosclerosis. Black sesame with strong antioxidant capacity can not only delay aging, blacken hair, but also make blood vessels more elastic. Unsaturated fatty acids and lecithin in black sesame can maintain vascular elasticity and prevent atherosclerosis, and are high-quality fat sources. Black sesame, which is rich in iron and vitamins, is also a food that Chinese medicine believes can enrich blood and nourish five internal organs. Regular consumption can also achieve the effect of relieving constipation. How to use it: Sesame's nutrition is extremely hidden in the seeds, and it must be bitten to be effective. It is suggested that the raw sesame seeds should be slightly fried with dry fire first, so that the effective components can be released when heated. Or grind black sesame into powder and sprinkle it on rice and vegetables to make sesamin fully absorbed. The famous Hakka broken tea is made by grinding black sesame, peanuts and green tea into fine powder in a small bowl to make tea. Facts have proved that this is a clever way of keeping in good health that can fully absorb nutrition. Effect of soybean: lowering cholesterol. Soybean contains many essential amino acids, most of which are unsaturated fatty acids, which can promote the metabolism of fat and cholesterol in the body. In particular, it contains antioxidants, protein fiber and monosaccharide, which is a good source of protein and is very suitable for vegetarians as staple food. Moreover, soybean and rice have complementary functions, just forming a complete source of protein. It is suggested to reduce the intake of fried bean products, but soybean rice provides a good source of protein. Usage: soak soybeans in hot water for more than 4 hours, and then boil them in water. This can dissolve the polysaccharide that is easy to produce gas in soybean and not cause flatulence.