1, nourish the heart and watch the season.
Pay attention to the season when nourishing the heart. It is easy to sweat in summer. Chinese medicine believes that sweat is the fluid of the heart, and excessive sweating will damage the heart yang. Therefore, we should have more rest in summer and do some less strenuous exercise, such as playing Tai Ji Chuan, brisk walking and jogging. Exercise time is generally controlled at about 40 minutes, and you can sweat slightly.
2. Don't do strenuous exercise in the morning.
You should do "quiet exercise" in the morning. The world's healthiest schedule shows that it is not suitable for strenuous exercise in the morning, so you can walk to work. The clinical study of the Medical College of the University of Massachusetts in the United States shows that the cold rate of people who walk to work every day is 25% lower than that of people who take buses.
Don't change walking to running. Researchers in brunell, England, found that people who run in the morning are more likely to catch a cold; On the other hand, Japanese experts found that running in the morning will increase the risk of thrombosis by 6%.
3, no hurry, no dryness, no overeating
Belgian researchers believe that cocaine ranks first among the causes of heart disease, followed by overeating, ecstasy and rage. If you take cocaine, the incidence of heart disease will increase by 2300%; If you overeat, the incidence of heart disease will increase by 700%; Ecstasy and rage increase the risk of heart disease by five times.
Like caffeine, there is overeating. American researchers have found that the probability of heart attack within two hours of overeating is four times that of ordinary people, and it is 10 times within one hour. Keep your mouth shut, keep good intentions and cooperate with your work and rest, and you can keep your heart strong.
4. Choose a good time to nourish your heart
According to the World's Healthiest Work Schedule, you can take a hot bath before 1 1 at night and then go to sleep. This timetable coincides with the theory of Chinese medicine. After getting up, wake up from sleep and drink a glass of water. This is the suggestion of the Sleep Research Center of Loughborough University. Drinking water is to make up for the lack of water for 8 hours of sleep. Researchers at the University of California found that women who drink five glasses of water a day (250 ml each) are more likely to drink two glasses of water a day.
Low risk of heart disease 4 1%. Meridian sleep from 1 1 to 1 at noon, and from 1 1 at night to 1 in the morning are all important periods for nourishing the heart.
Step 5 keep in a good mood
Studies have shown that laughter can relax vascular endothelium and increase blood flow; And once you laugh, this effect will last at least 45 minutes. If people are often depressed and depressed, over time, the heart function is not as good as that of their peers; Every day, the nerves are tense and the heart burden will be great; In addition, quarreling will also have a bad effect on the heart.
6. Nourish the heart and eat seven points full.
An experiment in the United States shows that mice reduce their food intake by 30% every day, and the result is actually extended by 30%. Life. What's even more incredible is that thin people's hearts may be younger than fat people 10 to 15 years old. Other relevant data show that the insulin level of people who limit calorie intake is significantly higher than that of ordinary people, and the signs of DNA damage are also reduced. Scientists believe that controlling food can reduce the damage of hyperglycemia to tissues, reduce the occurrence of inflammation and reduce free radicals.
The food in the diet should be diversified, the hunger should be moderate, seven or eight points full, coarse grains should be eaten with flour and rice, and three meals should be arranged reasonably. Eat more fish, nuts, cereals, fruits and vegetables, and eat less animal fat. Besides eating bitter food, you can also eat sour food, such as kiwi fruit, oranges and spicy food.
Foods such as garlic, onion, ginger and pepper can promote blood vessel oxidation. In addition, we should pay attention to less salt, preferably no more than 6 grams per day, limit sweets and eat less oil, preferably no more than 25 grams per day.
7, nourish the heart and eat more.
(1) Clear heart fire
Decompression of the heart can start with eating. Chinese medicine believes that the best ingredient for the heart is bitter. Huangdi Neijing records: "Bitter to the heart, bitter to the bone, bone disease is not bitter." Chinese medicine believes that many diseases are caused by fire, and bitterness is the best fire extinguisher. This statement has also been verified by western medicine. Food is bitter because of its bitterness. The most basic function of bitterness is diuresis and lowering blood sugar, and diuresis is to reduce the burden on the heart.
8. Appropriate vitamin supplementation
Pay attention to eating foods rich in vitamin B6. If vitamin B6 is deficient, it will inhibit amino acid metabolism and increase serum cholesterol, which will lead to the formation and deterioration of heart diseases.
Eat more vegetables, fruits, beans, sesame oil and peanut oil rich in vitamin E and C. Vitamin E can improve the symptoms of heart disease caused by hypertension and prevent the formation of oxidized low density lipoprotein (LDL) that damages coronary arteries. Vitamin C can remove lipids from intima and tissues of arterial blood vessels, avoid lipid precipitation and sclerosis, and is beneficial to the repair of arterial injury.
Carotene has potential anti-aging and antioxidant effects in blood, which can prevent the formation of oxidized low-density lipoprotein and cholesterol, protect arterial blood vessels and reduce the occurrence of cardiovascular and cerebrovascular diseases, so you can eat more foods containing carotene.
9, the most nourishing bitter food
Except for picroside, basically all bitter foods are rich in vitamins, which can diminish inflammation, sterilize, relieve summer heat, induce diuresis, lower blood pressure and strengthen stomach. Among them, bitter almond and almond are also listed as the healthiest food by the World Health Organization.
Bitter drinks: Kuding tea, coffee, green tea, cassia seed tea, mint leaf tea, beer;
Bitter vegetables: cucumber, towel gourd, gourd, bitter gourd, lettuce, celery, lettuce and coriander;
Bitter fruit: apricot, grapefruit, water chestnut, black jujube;
Bitter medicine: lotus plumule, Schisandra chinensis, chrysanthemum.
10 The saddest food, etc.
Fried food: It is the first junk food listed by the World Health Organization in 20 1 1. It is the culprit of cardiovascular disease and destroyed protein in the process of making fried food.
Animal internal organs: pork belly, goose liver, duck intestines. Animal viscera generally contains high content of low-density phytosterol, which is more likely to cause heart disease.
Barbecue food: In addition to sulfide, in the baking process, the fat in the food will be converted into fatty acids, which will reduce the role of good cholesterol in the human body.
Nuts are good for the heart
1, eating almonds is good for the heart.
Eating a handful of almonds every day can help people get a lot of vitamin B2 (riboflavin), vitamin E, magnesium and zinc, among which vitamin B and magnesium help to produce serotonin, and vitamin E has anti-aging effect, which can destroy free radicals leading to stress and heart disease, so it has a good effect on heart and mood regulation.
Eating walnuts is good for the heart.
Compared with other nuts, walnuts have many advantages. Rich in vitamin E and polyphenols, it can help human body enhance immunity, prevent atherosclerosis and protect eyesight. What's more worth mentioning is that walnuts are rich in omega-3 fatty acids and fiber, which is very beneficial to the cardiovascular system; Eating a proper amount of walnuts every day can help the human body reduce the content of bad cholesterol, reduce inflammation and protect the heart.
Eating peanuts is good for the heart.
Peanut is a typical nut with low fat and high protein, which contains a lot of linoleic acid. This component can decompose cholesterol in the body into bile acids and excrete them, thus avoiding the deposition of cholesterol in the body. Together with other nutrients, it can effectively reduce cholesterol content, prevent coronary heart disease and make the heart healthier.
Eating pistachios is good for the heart.
Pistachio nuts are rich in nutrition. In addition to carotene, B vitamins and vitamin E, their nuts also contain a lot of lutein, which helps to protect eyesight. Pistachio nuts are called "friends of the heart" and are rich in phytosterols, which can help people prevent dyslipidemia and atherosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
Eating pine nuts is good for the heart.
Eating a handful of nuts every day, including pine nuts, helps to reduce the risk of heart disease. Pine nuts are rich in healthy fat, dietary fiber, phytosterol, arginine and various antioxidant nutrients that are beneficial to heart health. Eating pine nuts 2 ~ 3 times a week can significantly reduce the risk of sudden cardiac death.
6. Eating cashews is good for the heart.
Cashew nuts have good nutritional value, rich in vitamin B, magnesium, zinc, iron and a large number of monounsaturated fatty acids and linolenic acid. Supplementing these two kinds of beneficial oils is effective in preventing arteriosclerosis, cardiovascular diseases, heart disease and stroke, and also helps to relax the bowels and is suitable for people with insufficient vitamin intake.