Hungry and have a full meal; sleep for one night and stay for three days... I believe this is the lifestyle of many young people. The long-term irregular lifestyle actually lays the hidden dangers for physical health. An irregular daily life will significantly increase the risk of cardiovascular disease.
01 Irregular life, heart injury,
Irregular daily life will significantly increase the risk of cardiovascular disease, especially for women, irregular sleep, such as late sleep and late wake-up, that is, sleeping after 11 pm, or getting up after 8 pm, the risk of chronic heart failure is significantly increased.
02 These living habits increase the risk of cardiovascular disease
In addition to irregular life affecting heart health, the top ten risk factors for cardiovascular disease also include unhealthy diet, lack of exercise, dyslipidemia , prediabetes / diabetes , hypertension , obesity, special groups, etc.
Trans fatty acid is most associated with increased cardiovascular risk. trans fat is found in ultra-processed foods such as cakes, pie , biscuits, margarine, microwave popcorn, donuts, etc. Ultra-processed foods will not only promote weight gain, but also increase postprandial hyperglycemia, hyperinsulinemia, hypertriglyceridemia, , and inflammation risks.
In addition, lack of exercise is one of the main risk factors for cardiovascular disease and can directly or indirectly increase the risk of premature death.
03 Eating more fruits and vegetables can protect the heart
So, how can we prevent cardiovascular disease? The research mentioned at the beginning of the article shows that if people with irregular daily life eat more vegetables and fruits, it will weaken the increased risk of cardiovascular disease.
A healthy lifestyle is an important cornerstone in the prevention and management of cardiovascular metabolic diseases. "Guidelines for the Prevention of Cardiovascular Metabolic Diseases in China" put forward specific suggestions for diet and beverages, physical activities, smoking, alcohol consumption, etc.:
Food varieties are diverse, mainly cereals, pay attention to energy balance, eat more fruits, vegetables, milk and soybeans, appropriate amounts of fish, poultry, eggs, and lean meat, reduce salt and oil, limit sugar and wine, and drink tea regularly. Food diversity is the basic principle of a balanced dietary model. It is recommended to consume as much different types of food as possible every day. If possible, 12 or more foods are consumed. Control the total energy intake and do not consume each meal. Pay attention to eating on time.
recommends healthy adults to perform at least 150 minutes of moderate intensity or at least 75 minutes of high-intensity aerobic physical activity per week, or a combination of two intensity activities as a proportion of the two intensity activities. Keep the sleep time between 6 and 8 hours a day. In addition, you must quit smoking and drinking.
Source: Health Times
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