In daily life, some bad habits and lifestyles often bury dangerous seeds for cardiovascular diseases such as coronary heart disease.
High blood pressure, dyslipidemia, diabetes, obesity, smoking, lack of exercise and unhealthy eating habits are the main and can change risk factors for coronary heart disease.
Guangdong Provincial Hospital heart Function room Director Weijiekai pointed out that coronary heart disease can be controlled, healthy life Five steps away, say goodbye to coronary heart disease.
The first step: quit smoking from today
A large number of studies have shown that smoking increases the fatality rate of cardiovascular disease by 50%, and the higher the amount of smoking, the higher the risk of cardiovascular disease morbidity and mortality.
Smoking affects lipid metabolism, increases LDL, or ' bad ' cholesterol levels, making blood sticky and thus causing atherosclerosis. The harmful substances produced after burning tobacco can damage the intima, make the wall of blood vessel become smooth, increase the aggregation and adhesion of platelets, and form thrombus.
Smoking can also cause cardiac vasospasm, decrease blood flow and aggravate myocardial ischemia. Data show that smokers are at a lower risk of morbidity and mortality than those who continue to be smokers.
Therefore, Weijiekai called for the sooner you quit, the more you benefit.
Step two: Healthy eating every meal A healthy and balanced diet includes reducing sodium intake, increasing vegetables, fruit and restricting alcohol consumption. It is recommended to buy foods with low salt content and reduce cooking salts.
It is recommended that the salt be controlled within 6 grams per day.
In addition, we should increase the proportion of non-refined rice flour, reduce the total fat content in the diet, increase the intake of vegetables and fruits.
Recommended daily intake: 300 grams of milk, vegetables 300~500 grams, fruit 200~350 grams, eggs 120~200 grams, valley yam 250~400 grams. A reasonable diet can increase the intake of cellulose, vitamins, potassium and so on.
The study found that the walnut-rich alpha-linolenic acid has antioxidant properties. A study by Yale University found that half a cup (about half a fist size) of walnuts per day can improve cardiovascular function.
More than 1000 mg of potassium per day can reduce systolic blood pressure. A banana contains about 420 mg of potassium, and a medium-sized sweet potato containing 540 mg of potassium.
Eat more oranges, carrots, pumpkins and other orange foods can be supplemented with carotene, beneficial to cardiovascular health.
Eat 1 cups of dietary fiber-rich lentils, black beans or chickpeas every day for 3 months to help buck, lower blood lipids and improve cardiovascular health.
Step three: blood pressure control lipid regulation
hypertension, high blood lipids, high blood sugar, commonly known as ' three high ', are the number one risk factors of coronary heart disease.
Those who have these diseases should take positive measures to control blood pressure, blood sugar, blood lipid, regular to the hospital check, follow the doctor's orders to adjust the medication, do not be afraid of trouble and leave the risk of coronary heart disease.
Fourth step: Lose Fat
Obesity is associated with other risk factors inducing coronary heart disease, weight loss 5%~10% can reduce blood pressure, cholesterol, improve glucose tolerance.
Slow and sustained weight loss is the ideal method of slimming, a brisk walk of 15-20 minutes, you can achieve a reduction of 0.5 kilograms per week.
Fifth step: Life is moving.
Life is the exercise, moderate aerobic exercise is conducive to control blood pressure, improve cardiopulmonary function, comfortable mood.
