In my country, two of every 5 deaths due to illness are killed by cardiovascular disease.
It can be seen that cardiovascular disease has seriously threatened the health of Chinese people. So, what causes the occurrence of cardiovascular disease?
About half of the deaths in cardiovascular disease in my country can be attributed to 12 preventable and controllable risk factors, among which hypertension ranks first in the impact of cardiovascular disease. It is extremely important for life and health to prevent and control risk factors.
01 Stay away from hypertension
When blood pressure is below 130/80, the cardiovascular risk has increased significantly. Therefore, staying away from hypertension in is of great significance to preventing cardiovascular disease. People with heavy taste and eating more red meat are prone to hypertension, while people with more foods containing potassium and magnesium, plant protein , cellulose, fruits and vegetables, nuts and whole grains have a lower risk of hypertension.
In addition, exercise is also a good recipe for preventing hypertension. If physical conditions allow, you can insist on moderate intensity and 150 minutes of high-intensity aerobic activity per week, or a comparable combination of two intensity activities.
02 Unhealthy diet has a great impact on cardiovascular
Not only does salt, sugar and fat intake have a great impact on cardiovascular disease, but also has a great impact on cardiovascular death. There are also eating less whole grains, eating less fruits, eating less nuts and seeds, eating less vegetables and fish. other behaviors, such as eating while watching TV, overeating, eating voraciously, and not eating breakfast are not good for health.
For China, eating more salt is a problem. The average salt intake in China is 12 grams per person per day, far higher than the 5 grams recommended by the World Health Organization .
"Diet Guidelines for Chinese Residents (2022)" extracts eight principles of balanced diet:
Food is diverse and reasonable;
Eat and balance, healthy weight;
Eat more fruits, milk, whole grains, and soybeans;
Eat fish, poultry, eggs, and lean meat in moderation;
less salt and oil, control sugar and limit wine;
eat regularly and drink enough water;
know how to cook and choose, and you can read the tags;
share the meals with public chopsticks to eliminate waste.
It mentions that 's daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and beans. consumes an average of more than 12 kinds of foods per day, and more than 25 kinds per week, which is reasonably matched. Adults should not consume more than 5 grams of salt per day and 25 to 30 grams of cooking oil.
03 Reducing household air pollution
Home air pollution is mainly for heating and cooking, and is also the top ten risk factors for death and chronic diseases of residents around the world. It can also cause respiratory diseases and cardiovascular diseases.
When cooking at home, the oil burning point often reaches more than 200 degrees Celsius. The harmful substances released will be strongly irritating to the mucosa of the nose, eyes, and throat, and will also induce allergies, asthma, , increasing the chance of lung cancer. Therefore, a strong suction range hood should be installed in the kitchen to keep the kitchen ventilated well.
Source: Health Times
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