Gangmaster takes you to the prophet
Today is the "Gangmaster" to accompany you
Day 1083
Hi, everyone
54 circle friends and 3.91 million fans of the official account~
Recently, circle friend Lily asked us for help
heard that a recent new research guide
can help judge the risk of cardiovascular disease in the next ten years
Want to know if it is scientific? How to compare and test it?
Zhang Haicheng
Peking University People's Hospital
Chief physician of the Department of Cardiovascular Internal Medicine
The information on the figure above includes gender, age, smoking or not, systolic blood pressure level, non-high-density lipoprotein cholesterol level (total cholesterol minus high-density lipoprotein cholesterol ) .
compared the chart, and it is recommended that you conduct self-test according to the following 4 steps:
2. Then find your corresponding data matrix according to age;
3. Then determine your "risk coordinate point" based on the systolic pressure value on the vertical axis (high pressure in blood pressure) and non-high-density lipoprotein cholesterol value on the horizontal axis;
4. Finally, based on the explanation in the upper right corner of the chart, understand the risk of cardiovascular disease in the next 10 years.
gives an example⬇️
Female : 60 years old, non-smoking, blood pressure 120mmHg, total cholesterol 5.0mmol/L, high-density lipoprotein 1.5mmol/L, non-high-density lipoprotein cholesterol level is 5mmol/L-1.5mmol/L=3.5mmol/L.
According to the chart, her cardiovascular disease risk is very low in the next 10 years, with less than 5% and only about 4%, which is low risk .
Male : 60 years old, smoking, blood pressure 160mmHg, total cholesterol 6mmol/L, high-density lipoprotein 1mmol/L, non-high-density lipoprotein cholesterol level is 6mmol/L-1mmol/L=5mmol/L.
According to the chart, its cardiovascular disease risk in the next 10 years is 15%, which belongs to the high-risk risk of .
"prevention plan" for 3 types of people
Scope of application: For low-risk groups over 40 years old
If you are a high-risk group yourself, you are not suitable for using this table. For example, if you suffer from coronary heart disease , diabetes and other diseases, or if you have a family history of premature cardiovascular disease in your family (there are males who have coronary heart disease before the age of 55 or females who have coronary heart disease before the age of 65), then you are a high-risk group.
1, low-risk population
recommended that this type of population follow the " primary prevention ", that is, before cardiovascular events occur, the risk of onset is reduced by controlling the main risk factors of cardiovascular diseases such as smoking, hypertension, dyslipidemia, and diabetes.
Diet : Control your diet, have a light diet, control the total amount, do not eat too much, balance the nutrition, eat fish, meat, eggs and milk in moderation, and ensure the intake of protein , vitamins, and trace elements.
Exercise : Exercise moderately, keep exercise at least five days a week, and exercise for at least half an hour a day.
Living habits: Pay attention to rest, pay attention to reducing stress, and do not have too much pressure. Too much pressure is also a risk factor for cardiovascular disease.
2, medium and high risk groups
If self-test finds that cardiovascular disease is at medium and high risk, you should go to the hospital for evaluation in time, further stratification of the risks, and formulate appropriate treatment plans according to the doctor's instructions.
3. People with cardiovascular disease
should strengthen " secondary prevention " on the basis of following the lifestyle guidance of "first-level prevention" to find and control risk factors and insist on taking medication as prescribed by doctors.
Try to control blood pressure, blood lipids and blood sugar within the appropriate range. For example, it is best not to exceed 1.8 mmol/L for high-risk people.
html under 270 years old, the systolic blood pressure control target is 120mmHg~130mmHg; html over 270 years old should not exceed 140mmHg;for all medications, diastolic blood pressure is best controlled at no more than 80mmHg;
html over 275 years old or patients with severe head and neck vascular disease should not be controlled too low, and it is enough to ensure the perfusion of blood flow in the brain.For patients with diabetes, it is recommended to set the treatment target to glycated hemoglobin less than 7%. Elderly patients with diabetes can also relax their blood sugar control to avoid the risks of hypoglycemia.
2 dietary prescriptions for preventing cardiovascular diseases
Unhealthy eating habits and rules are often one of the causes of some cardiovascular diseases.
Prescription 1: Class 3 foods should be restricted
1, restrict two white
salt : High-salt diet will promote inflammation, which will lead to damage to the function of the inner lining of blood vessels and increase the risk of arteriosclerosis.
In addition, a long-term high-salt diet will also increase the risk of diseases such as hypertension, gastric cancer, , kidney disease, and osteoporosis.
recommended intake: It is recommended that each person consumes no more than 5 grams of salt per day.
Expert tip:
avoid ingesting some high-salt foods. If you are not careful, you will intake extra salt, such as spicy strips, melon seed bread, plum blossoms, etc.
sugar : Too much sugar intake will lead to abnormal sugar metabolism, which can easily cause blood lipid disorders, thereby increasing the risk of atherosclerotic plaques and cardiovascular and cerebrovascular diseases .
Expert tip:
can choose to replace some staple foods with whole grains, such as potatoes, beans, corn, etc. Eat less foods containing added sugar, such as cakes, sugar, etc.
2, restrict tobacco, alcohol,
The harmful substances in cigarettes can enter the blood circulation system , damage the inner wall of blood vessels, greatly increasing the risk of atherosclerosis and thrombosis.
alcohol has a direct toxic effect on cardiomyocytes, which may cause myocardial hypertrophy and arrhythmia .
In addition, long-term drinking will damage liver cells, causing the liver's ability to metabolize lipids significantly, which will lead to vascular damage, fatty liver, etc.
Expert tip:
Smoking and alcohol are very harmful to the body, and there is no recommended intake. The best way for the heart is to quit smoking and alcohol.
3, limit high-fat foods
, long-term high-fat diet , the body cannot fully metabolize in time, which will increase the content of lipid substances such as triglycerides , cholesterol and other lipid substances in the blood, thereby increasing the risk of cardiovascular and cerebrovascular diseases. How to reduce saturated fat intake?
2. Eat less fried food and pastries;
3. Eat less red meat such as pork and beef, and eat more white meat such as chicken and fish;
4, whole milk can be replaced with skim milk.
Expert tips:
should be careful to avoid ingesting high-fat foods that are easily overlooked, such as: chicken feet, bean skin, meat floss, etc.
Prescription 2: Eat more
1. Eat more dietary fiber
Dietary fiber can reduce the absorption of cholesterol and accelerate the excretion of cholesterol, which can play a role in preventing cardiovascular diseases;
In addition, dietary fiber can reduce the absorption of sodium and fat and achieve a certain antihypertensive effect;
● Common foods rich in dietary fiber include: jujube , pomegranate , lotus root, cauliflower , etc.
2. Eat more folic acid
folic acid can effectively remove too much homocysteine in the blood, reduce its stimulation to the blood vessel wall, and greatly reduce the chance of inflammation and plaque formation in the tube wall.
● Common foods rich in folic acid include: broccoli , lettuce, green vegetables, yeast , asparagus, pork liver, etc.
3. Drink more water
Drink more water can improve metabolism, promote the excretion of metabolic waste, and reduce blood vessel pressure.
recommends drinking at least 1500 ml to 1700 ml of water every day, about 7 to 8 cups of water.
Prevent cardiovascular disease
Unhealthy eating habits and rules are often one of the causes of some cardiovascular diseases
3 foods should be restricted: restrict salt and sugar; restrict tobacco and alcohol; restrict high-fat food
3 foods: eat more dietary fiber; eat more folic acid; drink more water
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Source/CCTV Life Circle
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