At present, cardiovascular disease is the primary cause of death and disease burden in our country. As the burden of cardiovascular diseases such as population growth, aging, and urbanization continues to grow; at the same time, the prevalence of hypertension, dyslipidemia, diabe

At present, Cardiovascular disease is the primary cause of death and disease burden in our country . As the burden of cardiovascular diseases such as population growth, aging, and urbanization continues to grow; at the same time, the prevalence of hypertension , dyslipidemia , diabetes , etc. has increased, overweight and obesity has increased, and unreasonable diet, smoking, lack of physical activity and other adverse lifestyles have become more severe, resulting in the prevention and management of cardiovascular-related diseases [1].

Our heart is "bearing the weight" for us every day . In addition to the factors that have been discovered mentioned above, more and more life and behavioral factors are found to be related to our cardiovascular health. What are the right and what are the wrong? What exactly should we do?

In order to figure out this matter, we sorted out the current relevant research on "sadness" and "protecting the heart" from multiple aspects of Eating, drinking, sleeping, and summarizing the following list of "protecting" hearts.

PART 1 "Sad" factor, be careful about these dietary behaviors!

Daily behavior: smoking, overweight, physical activity and lack of sleep, four mountains pressing on the "heart",

Research shows that whether smoking or passive smoking is not conducive to our health. Smoking increases the risk of cardiovascular disease and death such as coronary heart disease and stroke , which is a dose-response relationship [2]; passive smoking can also increase the risk of cardiovascular disease [3]. Adults with obesity (BMI ≥30 kg/m 2) or overweight (BMI = 25 to 29.9 kg/m 2) are at a higher risk of atherosclerosis, heart failure and atrial fibrillation than those with normal weight [4][5].

In addition, Due to the significant decrease in physical activity and the reduction in sleep duration, exercise and sleep deficiency have also become one of the main risk factors for cardiovascular disease death and disease burden in my country [6]. The report "China Sleep Research Report (2022)" points out that the average sleep time for Chinese people is only 7.06 hours a day, which is nearly 1.5 hours shorter than ten years ago.

Diet: high sugar, high oil, high salt, three hurdles that cannot be overcome

Many "delicious" foods have a characteristic, high sugar, high oil, high salt, such as smoked marinated, cakes and snacks, French fries foie gras , etc. But these foods are often sad.

The results of the fourth nutrition survey in my country show that the fat intake of Chinese residents has gradually increased, and the intake of carbohydrates has decreased; the number of people who consume foods containing added sugar has increased. Although sodium salt intake has a slow downward trend, it is still far higher than the standard of 5g of sodium salt per day recommended by the World Health Organization . At the same time, there are also deficiency of micronutrients such as calcium, iron, vitamin A, and vitamin D [7].

and large amount of sodium intake is positively correlated with blood pressure level [8]. Excess fat such as saturated fatty acid (mostly derived from animal food) is positively correlated with atherosclerosis [9]. Trans fat has also been shown to increase the risk of atherosclerosis [10]. In many large-scale cohort studies, , ingesting sugar intake exceeds 10% of daily calories was related to increased mortality rate [11]. At the same time, the intake of sugary beverages will also increase the incidence of diabetes and the risk of atherosclerosis [12]...

In short, unreasonable diet is one of the important risk factors that cause death and disease burden in cardiovascular metabolic diseases in my country. In 2017, about 2.63 million cardiovascular deaths in my country were attributed to dietary factor , an increase of 38% compared with 2007 [13].

These inadvertent habits can also quietly hurt your heart

Sitting for a long time : A meta-analysis of of 700,000 study subjects included in 9 cohort studies results suggest that when sits for more than 10 hours a day, every time the meditation behavior increases by 1 hour, the risk of cardiovascular disease increases by 8% [14].

Aggression : Studies show that anger suppression and destructive expression of anger (accusing others) are closely related to the high incidence of coronary heart disease. The relationship between negative emotions and cardiovascular disease is bidirectional causal relationship [15].

PART 2 "Heart-protecting" messengers, these behavioral substances help us better love

Daily behaviors: quit smoking, exercise more and sit for a short time, ensure adequate sleep, reduce the burden on the heart

quit smoking can reduce the incidence of cardiovascular diseases by 3.6% in adults, The longer the quit smoking time, the more benefits [16][17]. Even if you start quitting after the age of 50, it still reduces the risk of death of tobacco-related diseases by 38% of smokers' tobacco-related diseases [18]. ensures sleep duration of 6 to 8 hours per day has a good cardiovascular health protection effect. A sleep-related cohort study also found that compared with not taking naps, naps 1 to 2 times a week can reduce the risk of cardiovascular disease [19].

Healthy adults can perform at least 50 min moderate intensity or at least 75 min high intensity aerobic physical activity , or a comparable amount of two intensity activities. Appropriate increase in exercise and reduced sitting for a long time can bring health benefits even if it increases physical activity a small amount [7].

Diet: Maintain a light and balanced diet, and the food is also very "careful" to you

Reduce sodium intake, On average, each person consumes sodium salt per day , while reducing the intake of processed meat and saturated fatty acids, control dietary cholesterol intake, and reduce the intake of sugary beverages.

In addition to this, maintaining a balanced dietary structure can also help prevent the onset of cardiovascular disease. A cohort of 93,000 people in my country found that maintaining any two or more of 5 dietary habits (vegetables and fruits ≥ 500 g/d, fish ≥ 200 g/week, soy products ≥ 125 g/d, red meat 75 g/d, tea ≥ 50 g/month) can prevent cardiovascular disease in 5.1% of adults [20]. For specific diets, please refer to here:

Overall: If Chinese adults can maintain non-smoking or quit smoking, control their weight (BMI25.0 kg/m2), moderate physical activity (≥ 150 min/week moderate intensity or ≥ 75 min/week Four healthy lifestyles, including high-intensity physical activity during the week, or both), , reasonable diet , will reduce the incidence of cardiovascular diseases by 17% [16].

These inconspicuous substances can also help to "be careful" the heart to move forward better

Nattokinase : is a serine protease produced by Bacillus subtilis during the fermentation of Natto . It can promote the dissolution of thrombotic blood clots through multiple ways such as direct hydrolysis of fibrin or increasing the activity of plasmin [21]. In addition to promoting the dissolution of thrombosis and blood clots, nattokinase can also play a regulatory role in blood pressure, platelets, and , as well as neuroprotective effects to maintain cardiovascular health [22] [23].

Coenzyme Q10: Coenzyme Q10 (CoQ10) is a lipid-soluble antioxidant synthesized by cells. As a necessary cofactor for ATP production, it plays an important role in energy metabolism and antioxidant protection . Studies have shown that supplementation of CoQ10 can reduce mortality caused by oxidative stress and cardiovascular causes, improve the clinical situation of patients with coronary artery bypass surgery, reduces vascular stiffness and hypertension , and improves endothelial dysfunction by reducing the source of ROS in the vascular system and increasing NO levels [24].

water-soluble tomato concentrate : Water-soluble tomato concentrate is a substance extracted from tomatoes. Its active ingredients are mainly adenosine , chlorogenic acid and flavonoid substances . Various clinical studies have continuously proved that supplementing water-soluble tomato concentrate can maintain normal platelet aggregation and help with blood flow health. European Food Safety Authority adopted its health claim in 2009 that it can “help maintain normal platelet aggregation” [25].

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|This article was originally edited by the content team of Tongcheng Beijian Nutrition and Health Research Institute

This article aims to introduce the progress of nutrition and health research, and is not a treatment plan recommendation. If you need treatment plan guidance, please go to a regular hospital for treatment. If you like this content, please forward it. For more health information, please follow "Xiaotang Nutrition Research Institute".