1, edible kiwifruit

Kiwi can protect you from heart disease. Research by the University of Oslo in Norway shows that kiwifruit can reduce the incidence of platelet aggregation by 18% and the level of triglyceride in blood by 15%.

Step 2 control your weight

Weight control is very important for controlling cardiovascular diseases. If you are overweight, you need to lose weight. Under the advice of nutritionists and doctors, eat less and exercise more, lose weight through healthy methods and make your heart healthier.

Step 3 cook with olive oil

Cooking cold salad, vegetables or baked food with olive oil rich in monounsaturated fatty acids can reduce the level of "bad cholesterol" and increase the level of "good cholesterol", which is beneficial to heart health. It is best to choose virgin high-quality olive oil, which contains a variety of heart-healthy antioxidants.

4. Eat an apple every day

Apple fiber, pectin, antioxidant, etc. It can reduce bad cholesterol in the body and increase good cholesterol content, so eating one or two apples a day is not easy to get heart disease. Apples also contain boron, a mineral that helps to maintain bone density and protect the heart from heart disease.

5, dozing off more to protect the heart

Reducing sleep time in exchange for work and entertainment time is the choice of many office workers. A study in Norway shows that if you don't feel refreshed when you get up in the morning, your risk of heart disease will increase by 27%. In addition, the risk factors of diseases such as hypertension and diabetes have also increased. So, don't wait until you are exhausted to think of taking a nap. You should seize the opportunity to take a nap anytime and anywhere.

6. Eat less salt

The American Heart Association recently suggested that everyone should limit their daily salt intake to 65,438+0,500 mg, or about two-thirds of tablespoons. In the past, they suggested eating 2300 mg less salt every day. Salt can cause high blood pressure and heart disease. Eat less salt, but also pay attention to the hidden salt in canned soup, frozen food, bacon, snacks and other packaged foods.

7. Avoid polluted air

A study by the University of Washington found that inhaling ultra-fine pollution particles can lead to thickening of the carotid artery wall and induce heart disease. A study published in the journal Atmospheric Environment found that pollution particles in the air peak in the early morning of winter, so it is best to run or ride a bike outdoors in the afternoon. When the air pollution is serious, it is best to exercise indoors.

8. Have some pure juice for breakfast.

Orange juice is rich in folic acid, which can reduce the level of homocysteine, an amino acid related to the risk of heart attack; Grape juice contains antioxidant flavonoids and resveratrol, which can inhibit platelet aggregation and prevent arterial thrombosis. Choosing 100% pure juice can prevent excessive sugar intake.

9. Laugh often

Studies have found that watching humorous movies will make people's blood vessels dilate, while watching stress movies will make blood vessels contract, and the difference in blood vessel diameter will reach 30%-50%. Laughter can release stress, protect vascular endothelium and make blood circulation smoother. Therefore, if you want to keep your heart alive at all times, you must keep a cheerful mood and smile often.

10, couples stay two or three times a week.

A study published in the Journal of the American Heart Association found that men who have sex less than/kloc-0 times a month have a 45% higher risk of heart disease than men who live two or three times a week. Like exercise, couples' life can protect the cardiovascular system.

1 1, keep bones healthy.

According to the research published in the Journal of Internal Medicine, 60% of patients diagnosed with rheumatoid arthritis may have a heart attack, so if they have bone and joint problems, they need to seek medical attention in time.

12, quit smoking and limit alcohol

Alcohol can directly damage the myocardium, enlarge the atrium, interfere with the normal rhythm of the heart and cause atrial fibrillation. In addition, smoking can also have a bad effect on the heart. Therefore, men should, like most women, give up smoking and limit alcohol.

13, eat less sweets

People with normal blood pressure, who eat more than a certain amount of sugar every day, will have the risk of rising blood pressure. The sugar intake of the elderly is best controlled at 20-30 grams per day. The sugar content of two or three cookies can easily exceed 20 grams. Generally, the sugar content of a 500 ml bottle of sweet drinks is 40-50g. In addition, brewed drinks such as soy milk powder, bagged cereal, black sesame paste and lotus root starch have a sugar content of nearly 60%, so be careful to eat them.

14, running 2 miles a day.

Run 2 miles a day and stick to it every week. If the heartbeat increases from the usual 165 beats/min to 185 beats/min after running, it may be a sign of arterial obstruction or heart failure, and you should consult your doctor. University of Tennessee research found that walking 4000~5000 more steps a day can reduce blood pressure by 1 1 mmhg.

15, have some flaxseed

Flaxseed contains a lot of omega-3 fatty acids beneficial to heart health. Many studies have shown that adding flaxseed to the diet can reduce the risk of heart disease by 46% and help prevent platelet aggregation, thus reducing the occurrence of arterial embolism. It is recommended to add two spoonfuls of flaxseed to yogurt, oatmeal or cold salad every day.

16, take six deep breaths in half a minute.

Studies have found that deep breathing for a few minutes can lower blood pressure by 4 mm Hg.

17, stretching before going to bed

Flexibility is essential for heart health. A Japanese study found that people over 40 often do stretching exercises, which can reduce the risk of arteriosclerosis by 30%. Doing stretching exercise for 10- 15 minutes every day can strengthen the elasticity of muscle tissue around blood vessels and make blood vessels more flexible.

18, do aerobic exercise two or three times a week.

A Swiss study published in the American Journal of Psychosomatic Medicine found that excessive exercise hurts the heart. Doing aerobic exercise 2~3 times a week can reduce the risk of heart disease in men who exercise too much by 57%.

19, decompression

John Kennedy, the author of "Prevention of Heart Disease and 15 Minute Heart Therapy" and the chief physician of Marianne Del Bay Hospital in California, said: "The most easily overlooked thing in preventing heart disease and heart attack is stress." Try meditation, yoga or other relaxation methods to relieve stress and better protect your heart.

20. Walk for half an hour every day.

For every extra hour of exercise in a person's life, his life expectancy will increase by two hours. Regular exercise every day contributes to the pumping function of the heart and anti-aging.

2 1, keep out the cold and keep warm

A study by the University of London School of Medicine found that when the temperature drops below 12 degrees Celsius, the risk of heart attack will increase by 2% for every drop of 1 degree Celsius.

22, 20 minutes a week in the sun.

Scientists in Scotland have found that 20 minutes of sun exposure can promote the production of nitric oxide in the body, thus lowering blood pressure. Sunbathing twice a week, each time 10 minutes.