Cardiovascular disease is a serious threat to human health. It is a common disease among middle-aged and elderly people over the age of 50. The prevalence, disability, and mortality are extremely high and easy to relapse. Although medicine has advanced and perfect treatment methods, some cardiovascular accident survivors still cannot take care of themselves. In addition to genetics, bad living habits are also the main cause of cardiovascular disease, so it can be prevented by means of lifestyle adjustments.
How to prevent cardiovascular disease in daily life?
1. Control sodium intake
Studies have shown that the more sodium intake in the diet, the higher the risk of hypertension and cardiovascular disease. Reduce sodium intake. Help lower blood pressure. Hypertension is a high-risk independent factor that induces cardiovascular disease. As long as blood pressure is stable and up to standard, cardiovascular disease can be prevented.
Adults should not eat more than 6 grams of salt per day. When cooking food, put less seasonings such as salt, chicken essence, monosodium glutamate, and various sauces. You may wish to use natural ingredients such as lemon juice, onion, ginger, garlic, and shiitake mushrooms instead of some seasoning. Eat more potassium-containing foods such as fresh fruits and vegetables, which can counteract the sodium ions of and help lower blood pressure.
2. Stay away from saturated fatty acids
Stay away from high-cholesterol foods such as animal organs, crab yolk and egg yolks. Daily cholesterol intake should not exceed 300 mg; Not more than 10%, such as various fatty meats and butter, etc., should properly intake unsaturated fatty acids, such as nuts and vegetable oils, to reduce the risk of heart disease; stay away from high-sugar foods,Control energy intake from fat sources;
Eat less fine grains and foods made from fine grains, especially fine grains that contain fat, sugar and salt. Alcohol is a stimulant substance. The more you drink, the higher the risk of hypertension, hemorrhagic stroke, and atrial fibrillation . Therefore, you should control the amount of alcohol you drink and try not to drink.
3. Drink coffee appropriately
In recent years, there has been a lot of controversy over the influence of coffee on cardiovascular disease. However, studies have found that compared with people who do not drink coffee, coffee drinkers have a lower risk of cardiovascular death. Drinking 1 to 2 cups of coffee a day is good for cardiovascular health.
4. Exercise
Sitting for a long time does not increase the risk of cardiovascular development. It is also a high-risk factor for fatty liver, type 2 diabetes and certain cancers. Persisting in aerobic exercise can lower resting blood pressure, improve cardiopulmonary function, and regulate nervous and restless moods. However, you should choose suitable sports according to your own situation and hobbies. 30 minutes of exercise every day, 3 to 5 times a week, can effectively improve cardiovascular health; however, people over 65 should focus on training balance ability to prevent falls.
5. Refusal to smoke
The longer you smoke, the more you smoke, the higher the risk of stroke and high blood pressure. The nicotine , tar and carbon monoxide in cigarettes can damage the integrity of the vascular endothelium,Promote the deposition of lipids in the blood vessel wall, which will cause atherosclerosis, so you should stay away from cigarettes and secondhand smoke.
Warm reminder
In addition to the above points, you must also actively control your weight and keep your body mass index between 18.5 and 23.9. Learn to reduce stress, maintain a positive and optimistic attitude, sleep at least 7-8 hours a day, and refuse to stay up late. In addition, stabilize various indicators such as blood pressure, blood sugar, blood lipids, weight, and waist circumference, and go to the hospital for related checks on a regular basis.
family doctor's online special article, it is not allowed to reprint
without authorization.
