How to prevent cardiovascular diseases 1? Pay attention to quitting smoking and drinking less.
Nicotine in cigarettes can damage vascular endothelium, promote arteriosclerosis and increase the incidence of cardiovascular diseases. Can a small amount of drinking reduce blood volume? Not good? Cholesterol level, increase? Okay？ Cholesterol levels reduce the chance of arteriosclerosis, but long-term smoking and drinking will increase blood lipids and increase the burden on the heart, which is harmful to the heart.
2. Prevent diseases? Mouth? enter
Adhere to a low-salt and low-fat diet and try not to eat high-cholesterol foods such as animal offal, egg yolk and shells. Coarse cereals, rice bran, dried bean curd, kelp, vegetables, fruits, etc. It should be increased appropriately, because dietary fiber can reduce serum cholesterol concentration. For patients with hyperlipidemia, you can also eat some foods with lipid-lowering function, such as onions, garlic, mushrooms, fungus, celery and so on. Secondly, we should eat more soy products, because soy is rich in many kinds of phospholipids necessary for human body, which can prevent cardiovascular diseases by improving fat metabolism. In addition, fish oil has obvious effect on regulating blood lipid, and peanuts and their products also have good effects on reducing blood lipid and preventing cardiovascular diseases. Be sure to control your daily salt intake.
3. Scientific sports are healthier.
Proper physical exercise can normalize vasodilation and contraction, and improve autonomic nervous and endocrine functions. So keep exercising 1 hour every day, not less than 5 days a week, and persevere. Exercise is based on feeling tired and relaxed. Avoid a lot of exercise after meals, and don't eat within 1 hour after a lot of exercise. Get up slowly in the morning.
4. Relax and laugh.
The occurrence of cardiovascular diseases is also closely related to psychological factors. Mental stress can easily induce hypertension, increase free fatty acids and lead to arteriosclerosis. Therefore, we should avoid stimulation and tension, and achieve emotional stability, peace of mind and tolerance.
5. Take medicine every day.
For special people who have been diagnosed with hypertension, hyperlipidemia and diabetes, besides developing the above living habits, they also need to actively control related diseases. Patients with hypertension should take antihypertensive drugs to keep their blood pressure stable, and patients with hyperlipidemia should control high cholesterol diet and limit calories, and take lipid-lowering drugs. Diabetic patients should control their diet and take hypoglycemic drugs or insulin treatment. In addition, you can also take aspirin to reduce blood viscosity. Among them, enteric-coated aspirin has little gastrointestinal side effects and is more suitable for long-term administration.
6, regular physical examination early detection
The early symptoms of chronic diseases are often not obvious. Adhere to the annual physical examination, which is conducive to early detection. Especially for people over 35 years old who have a family history of cardiovascular disease, it should be prevented as early as possible. In addition, it should be emphasized that postmenopausal women, due to the decrease of estrogen secretion, such as cholesterol, triglycerides, lipoprotein and other indicators will be significantly higher than those before menopause, so postmenopausal women can not slack off in preventing cardiovascular diseases.
Food for preventing cardiovascular diseases in men. Listen. The word cardiovascular disease can't help but make people shudder, but as long as preventive measures are taken, it won't seem so terrible. So, what are the foods to prevent cardiovascular diseases in men?
1, soybean
Lower cholesterol. Soybean contains a variety of essential amino acids, which can promote the metabolism of fat and cholesterol in the body and is very suitable for vegetarians as a staple food.
How to eat: soak soybeans in hot water for 4 hours, then put them in water to boil. It can dissolve the gas-producing polysaccharide in soybean, and it is not easy to flatulence.
2, almonds
Prevent platelet coagulation. Studies have found that even eating nuts once a week can reduce the risk of heart disease in14, especially almonds.
How to eat: grind almonds into powder and mix them into salads and vegetables, which not only increases the taste, but also fully absorbs the nutrition.
Almond is very nutritious, especially suitable for heart disease patients. Male friends, try Bian Xiao's recommendation!
3. Coix seed
Lower cholesterol. The cholesterol-lowering effect of coix seed is no less than that of oats. It belongs to water-soluble fiber and can accelerate the excretion of cholesterol by the liver.
How to eat: Coix seed soup is easy to increase calories, and it is best to cook Coix seed into rice.
4. Spinach
Prevention of cardiovascular diseases. Spinach is rich in folic acid, which can prevent heart disease more effectively than other nutritional supplements.
How to eat: The best way to preserve folic acid is to stir-fry it in a big fire, which can best retain its nutritional value.
5. Auricularia auricula
Anticoagulant. The results showed that Auricularia auricula contains 9 kinds of anticoagulant substances, which are similar to onion and garlic.
How to eat: soak dried auricularia in water, wash and shred, scald with hot water, sprinkle with shredded ginger, sugar, white vinegar and soy sauce.
6. Macroalgae
Prevent blood vessel obstruction. Kelp is a water-soluble fiber, which can accelerate cholesterol excretion and prevent arteriosclerosis.
How to eat: kelp itself contains sodium, and less seasoning is added when eating.
7.celery
Lower blood pressure. Celery contains apigenin, which has cardiovascular protection. Moreover, vitamin C in leaves is higher than that in stems.
How to eat: Choose tender leaves, scald them with hot water, and make cold dishes or salads.
8. Corn and corn stigma
Lower blood pressure. Corn must have diuretic effect to help stabilize blood pressure.
How to eat: Wash the corn and add water to make porridge. Corn must be boiled with water to make tea.
9. Black sesame
Prevent vascular sclerosis. Unsaturated fatty acids in black sesame can maintain vascular elasticity and prevent atherosclerosis.
How to eat: chew. The nutrients of sesame are hidden in the seeds and must be chewed to be effective.
Good living habits prevent cardiovascular diseases 1. Know your own cardiovascular risk factors, implement self-care and be responsible for your own health.
2. Maintain a good attitude, actively adapt to social development and changes, and have a sunny heart and an open mind.
3. Actively participate in daily labor and fitness activities and maintain good blood circulation to slow down muscle atrophy, prevent obesity and enhance heart function. Take the heart rate as an example. If it is 70 times/minute, it can be reduced to 60 times/minute after exercise. On the surface, it may be no different from before, but it has reduced 10 beats. However, within a year, it reduced 5.5 million heartbeats. Fitness exercise is good for heart health, and the most beneficial exercise is walking. Local physical exercises (such as dumbbells and tension springs) should be done according to one's ability.
4. Get rid of bad habits and unhealthy habits, keep the rules and ways of healthy life, and cultivate cultural interests.
5. Stick to a low-fat diet and change high-fat eating habits.
6, diet diversification, maintain acid-base balance in the body, prevent cardiovascular disease. Normal blood is weakly alkaline, with a pH of 7.35-7.45, which can keep blood vessels soft. If there are too many acidic foods and too few alkaline foods in the diet, it will destroy the acid-base balance in the body. The pH and taste of food are completely different.
7. Drinking milk every day can supplement calcium. The calcium contained in milk is most suitable for absorption and utilization.
8. People have different sensitivities to salt. Some people are sensitive to salt, eat salty food and have high blood pressure. Some people are not sensitive to salt, even if they eat salty food, their blood pressure will not rise. Generally speaking, a light diet is good for the heart and blood vessels.
9. Annual physical examination and seeking health guidance are also conducive to early detection of patients and prevention of cardiovascular diseases.
10. Vaccinate appropriately. For the infirm and the elderly, pneumonia vaccine and influenza vaccines should also be inoculated to protect the heart and blood vessels and reduce the harm of cardiovascular diseases.
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