Heart disease is the second biggest killer in China. According to scientific research, a healthy diet is an important means to prevent heart disease. Here are some good foods that are good for heart health.
Nuts: Nuts such as almonds and peanuts are rich in amino acids and unsaturated fatty acids beneficial to the heart, which can reduce the risk of heart disease.
Second, Coix seed: Coix seed is a water-soluble fiber, which can accelerate the liver to eliminate cholesterol and protect heart health.
Third, black sesame: Black sesame contains unsaturated fatty acids and lecithin, which can maintain blood vessel elasticity and prevent arteriosclerosis.
4. Soybean: Soybean contains a variety of essential amino acids, most of which are unsaturated fatty acids, which can promote the metabolism of fat and cholesterol in the body.
5. Corn: Corn oil contains unsaturated fatty acids and up to 60% flax oleic acid, which is a good cholesterol absorber; Corn in Chinese medicine has diuretic effect, which helps to stabilize blood pressure.
6. Potatoes: This food contains more vitamin C, sodium, potassium and iron. Especially potassium, which contains 502 mg per 100 g, is a rare high-potassium vegetable. Patients with heart disease, especially those with cardiac insufficiency, are often accompanied by hypokalemia. Eating potatoes regularly can not only supplement potassium, but also sugar, protein, minerals and vitamins.
Spinach: This product is rich in folic acid, which can effectively prevent cardiovascular diseases. In addition, iron and trace elements in spinach can also play a role in enriching blood.
Eight, celery: celery contains apigenin, which can protect cardiovascular function. Eat celery with leaves, because leaves are the essence of nutrition. Vitamin C in leaves is higher than that in stems, and it is rich in plant nutrients with high nutritional value. Celery is also a food rich in cellulose. The latest research results show that eating more foods rich in cellulose can reduce the risk of heart attack.
Nine, fungus: edible fungi can stimulate gastrointestinal peristalsis and accelerate cholesterol excretion. In addition, auricularia auricula contains anti-platelet coagulation substances, which have a good health care effect on arteriosclerosis, coronary heart disease and obstructive stroke.
Ten, kelp: kelp is a soluble fiber, which is more easily decomposed and absorbed by the large intestine than ordinary plant fiber, so it can accelerate the excretion of harmful substances such as cholesterol, prevent thrombosis and blood viscosity increase, and prevent arteriosclerosis.
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Remember 8 points to prevent heart disease: First, lose weight. The proportion of obese people suffering from heart disease is much higher than that of normal weight people, especially those with "apple-shaped" figure (obese waist and buttocks) are more dangerous. As long as the elderly lose 3-5 kilograms, their heart condition will be greatly improved. At the same time, experts warn the fatter the elderly, don't expect to become supermodels at once, and gradually achieve the goal of losing weight through balanced diet and exercise.
Second, eat less egg yolk. An ordinary egg yolk contains about 200 mg of cholesterol. If the elderly have high cholesterol, they can only eat two egg yolks at most a week.
Third, do more exercise. Moderate exercise for 20 minutes every day can reduce the risk of heart disease by 30%, and brisk walking has the best effect.
Fourth, quit smoking. The proportion of smokers suffering from heart disease is twice that of non-smokers. Studies have found that after 2-3 years of quitting smoking, the risk of heart disease will drop to the same level as that of non-smokers.
Fifth, pay attention to diet. Insist on eating low-fat foods in daily life, such as lean meat and low-fat dairy products.
Sixth, drink alcohol in moderation. 1 Drinking 3-9 glasses of wine a week is good for the heart. But be careful not to drink too much, because drinking too much can lead to heart disease.
Seventh, beware of diabetes. People with diabetes are four times more likely to suffer from heart disease than others. Therefore, the elderly should have regular physical examinations and "early detection and early treatment" for diabetes.
Eighth, control emotions. Bad temper, unable to control yourself in case of unexpected events, is also easy to induce heart disease.
Soybeans can reduce the risk of heart disease. /5/ 1/ 18/4/447865
Garlic can prevent heart disease.
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Supplementing B vitamins can reduce the incidence and mortality of heart disease.
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Reminder 1: Eat more vegetarian food.
Many people think that we humans are carnivores because we eat meat almost every day. However, the study of human evolution and human history proves that human body structure and physiological function are more like herbivores. Everyone must feel strange, so let's take a look at the comparison between herbivores and carnivores.
Main differences of body structure between carnivores and herbivores (table)
Carnivorous herbivore
Claw-free hands or hooves.
Sharp and blunt teeth
Short length of intestine
Drinking mode licking
Breathe (without sweat glands) and sweat (with sweat glands) by lowering body temperature.
The way to get vitamins is to make them yourself and get them from food.
One comparison is obvious-humans are more like herbivores than carnivores. Although human beings have gradually become omnivores in the process of long-term adaptation to nature, the basic characteristics of herbivores have not changed significantly and have remained so far. However, in the past 200 years, the development of economy has made great changes in human diet, especially people began to stay away from vegetarian food and cereal and eat too much meat. Compared with the evolutionary history of human beings, this change is so rapid that human genes and physiological functions characterized by "herbivores" cannot adapt to the environment dominated by meat food. This disorder eventually leads to many new diseases, including modern heart disease.
Epidemiological research has proved that "economic development → unhealthy lifestyle epidemic → cardiovascular disease epidemic" is a trilogy with obvious causal relationship. The most typical example is Nauru. Nauru was once a poor island. Rare minerals were discovered in the late 1960s, and this country became the richest country in the world overnight. Unexpectedly, a few years later, diabetes, obesity and cardiovascular diseases appeared in Nauru. 70% of people over 50 suffer from diabetes, which is the highest in the world, and the government and people have paid a heavy price for it.
Economic development provides material possibilities for unhealthy lifestyles. Therefore, we must make it clear that although the prevalence of cardiovascular diseases cannot be said to be the inevitable result of economic development, it is the punishment that human beings violate the laws of nature. For example, Western-style fast food, which is regarded as junk by western countries, is rich in calories and saturated fatty acids, but now it is popular in China and has won the love of many children. In the long run, it will seriously affect health. We should imitate our ancestors more, eat more plant foods (including cereal starch, vegetables and fruits), and eat less animal foods (except fish), especially foods containing saturated fat and cholesterol, and stay away from "unhealthy" foods such as McDonald's and KFC.
Standard table of healthy diet
(Healthy eating should meet the following requirements)
1. The daily intake of cholesterol should not exceed 300mg.
2. Fat intake should not exceed 30% of total calories.
3. Eat less or not eat refined sugar foods such as sucrose and glucose.
4. Eat more foods rich in vitamin C, such as fruits, fresh vegetables and vegetable oils.
5. Eat less and foods with high fatty acid and cholesterol content, such as fat, egg yolk, animal oil and animal offal.
6. Diet should be high in potassium and low in sodium, and bean products and tea should be encouraged.
7. Eat regularly, not too hungry or too full.
8. Appropriate intake of cellulose food (including grain starch), keep the stool unobstructed.
Reminder 2: Suitable for sports.
Another important cause of heart disease is lack of exercise. People who live in the same environment often sit still, and the probability of suffering from coronary heart disease is twice as high as that of people who are often active.
What are the benefits of exercise for the heart? Exercise can promote the enlargement, extension and increase of small blood vessels in the heart, improve oxygen supply to the myocardium and improve lipid metabolism in the blood. Exercise also helps to improve myocardial metabolism, improve the working ability of myocardium and the metabolic function of the heart. In addition, it can also improve the fibrinolytic activity of blood and prevent hypercoagulability, which is very helpful to prevent and delay the development of atherosclerosis.
Taking an active part in physical exercise is one of the effective means to prevent and treat heart disease. In order to protect the heart, we suggest the following exercise methods:
Physical exercise table
1. Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure and prevent coronary heart disease. It can improve the condition of people who will cause angina pectoris when participating in sports. Each walk can last 20 minutes to 1 hour, 1 ~ 2 times a day, or walk 800 ~ 2000m a day. People in good health can improve their walking speed appropriately.
2. Jogging: Jogging or running in situ can also improve heart function. As for the distance of jogging and the time of running in situ, it should be decided according to everyone's specific situation, and there is no need to force it.
3. Tai Ji Chuan: It has a good preventive and therapeutic effect on hypertension and heart disease. Generally speaking, patients with good physical strength can practice old-fashioned Tai Ji Chuan, while patients with poor physical strength can practice simplified Tai Ji Chuan. If you can't play a full set, you can play a half set. If your body is weak and your memory is poor, you can only practice individual movements and practice them in sections without coherence.
Matters needing attention in physical exercise:
1. If anyone's heart rate is still above 100 times per minute after exercise10 minutes, he should not increase the amount of exercise, and should appropriately reduce the amount of exercise according to the situation.
2. The amount of exercise is from small to large, and the time is from short to long, step by step.
3. The interval between eating and exercising should be at least 1 hour.
4. The optimum temperature for exercise is 4℃-30℃.
5. If you have dizziness, headache, palpitation, nausea, vomiting and other uncomfortable symptoms during exercise, you should stop immediately and seek medical advice if necessary.
In addition, one thing to remind everyone is that it is inappropriate to exercise in the morning. According to the measurement of foreign scholars, 6:00-9:00 am is the most dangerous time for coronary heart disease and cerebral hemorrhage, and the incidence rate is more than three times higher than that of 1 1 am. In addition, human sympathetic nerve activity is high in the morning, which leads to the increase of bioelectrical instability and easily leads to arrhythmia, ventricular fibrillation and sudden death. In addition, people's arterial pressure is high in the morning, which increases the possibility of atherosclerotic plaque rupture and leads to the attack of acute coronary syndrome. Therefore, when doing physical exercise, we should avoid the "peak period" of cardiovascular events and arrange the time in the afternoon and evening.
Reminder 3: Peace of mind
Emotion and health are inseparable. No matter what age people are, bad emotions are very unfavorable. Once a person's mood is tense and excited, it will excite sympathetic nerves and increase catecholamine. In this way, the heartbeat will accelerate, blood pressure will rise, and myocardial oxygen consumption will increase significantly, aggravating the condition of patients with coronary heart disease and heart failure. More seriously, these changes sometimes lead to fatal arrhythmia and cardiac arrest.
Great rejoicing and great anger are taboos. Traditional Chinese medicine believes that when you are happy and sad, there will be a series of symptoms of heart deficiency, such as palpitation, fatigue, chest tightness, shortness of breath, pulse stagnation and so on. In severe cases, there will be cold sweat, tepid limbs, heartburn, palpitation, chest tightness, chest pain and other symptoms. This change is similar to coronary heart disease arrhythmia, cardiogenic shock and so on. On the contrary, anger is contrary to qi, and the operation of qi is blocked. Qi handsome is blood, pneumatic is blood, qi stagnation is blood stasis, and qi stagnation is blood stasis, which leads to obstruction and pain. A series of reactions caused by anger are similar to angina pectoris of coronary heart disease or acute myocardial infarction. It can be seen that maintaining a healthy mental state is very important for each of us.
The ancients advocated "harmony and wealth, yin and yang, and rigidity and softness." This can be said to be the motto of maintaining the heart. We should keep in touch with people, understand the society and environment, and realize that we are a member of society. Older friends can also cultivate their temperament by planting flowers, raising fish, playing chess, painting and calligraphy according to their hobbies.
Reminder 4: insist on taking medicine
I also want to remind you that you can't wait until you have a heart attack before you go to the hospital. You should take medicine often. Only taking medicine regularly is the best way to control the disease. Many patients with coronary heart disease have a box of musk pills around them, but more than half of them don't eat them, some are reluctant to eat them, and some think they haven't taken their medicine until angina attacks. This is actually a misunderstanding of medication. Shexiang Baoxin Pill is a drug that can exert the greatest effect when taken frequently. Only taking it regularly can improve cardiovascular function, reverse cardiac hypertrophy, protect cardiac function and reduce the incidence of angina pectoris.
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