How to make the heart healthier? How to protect your heart health

Weight control Studies have shown that weight gain of 10 is associated with an average increase in cholesterol of 18 5 and an increase in the risk of coronary heart disease by 38; Weight gain of 20 is associated with an increased risk of coronary heart disease by 86 and a 1-fold increase in the prevalence of coronary heart disease in hypertensive patients with diabetes than in hypertensive patients without diabetes.

Smoking cessation The nicotine in tobacco causes a faster heartbeat, higher blood pressure (which can also decrease blood pressure due to excessive smoking), increased cardiac oxygen consumption, vasospasm, abnormal blood flow, and increased adhesion of platelets. These adverse effects make the incidence of coronary heart disease three times higher in smoking men aged 30-49 than in non-smokers, and smoking is also an important cause of angina attacks and sudden death.

Abstinence from alcohol An experiment by American scientists confirmed that ethanol has a toxic effect on the heart. Excessive ethanol intake can reduce the contractility of the heart muscle. For people with heart disease, alcohol abuse not only increases the burden on the heart, but even causes arrhythmias, and affects fat metabolism and promotes the formation of arteriosclerosis.

Improve the living environment.

Places with high levels of pollution and noise intensity may induce heart disease. Therefore, improve the living environment, expand the green area, reduce noise, and prevent all kinds of pollution.

Avoid crowds Avoid going to crowded places. Viral myocarditis, dilated cardiomyopathy, coronary heart disease, and rheumatic heart disease are all associated with viral infections, and even heart failure often causes acute exacerbations due to upper respiratory tract infections. Therefore, it is important to avoid going to crowded places, especially during the cold season, to avoid infection.

Reasonable diet There should be a reasonable dietary arrangement. Hyperlipidemia, unbalanced diet, diabetes and obesity are all related to dietary nutrition, so it is important to look at nutritional factors from the perspective of heart disease prevention and treatment. In principle, the "three lows" should be achieved, namely: low calorie, low fat, and low cholesterol.

Moderate Exercise Actively participate in moderate amounts of physical activity. Maintaining regular and appropriate exercise is conducive to enhancing heart function and promoting the normal metabolism of the body, especially to promote fat metabolism and prevent the occurrence of atherosclerosis. For patients with heart disease, according to the heart function and physical condition, engaging in an appropriate amount of physical activity can help improve blood circulation, enhance resistance, improve the function of various organs in the body, and prevent thrombosis.

However, it is also necessary to avoid excessively strenuous activities, and the amount of activity should be gradually increased so as not to cause symptoms.

Regular life Develop healthy lifestyle habits. Live a regular life, be in a good mood, avoid emotional agitation and overwork.

This, usually, you don't do strenuous exercise, of course, jogging, walking, will become a good choice for you. Of course, don't eat too much greasy and fatty food, drink plenty of water, don't drink too much, and don't smoke. And most importantly:

Don't stay up late, make sure you get a good night's sleep. Hope it helps.

How to protect your heart health

We all know that the heart is the most important organ in our human body. If there is a problem with the heart, then it is likely that there will also be a variety of diseases, which can even be life-threatening. Then we should learn to protect our hearts.

What I bring to you today is the knowledge of how to protect the health of the heart.

How to protect your heart health

1. Have a good mood.

We must try to brighten our mood as much as possible. Because if the mood is not good all the time, it is easy to affect the heart when it is more depressed. At the same time, if you are in a bad mood, it is easy to get along with others and get troubled.

2. Exercise more.

You can exercise more and exercise various functions of the body to protect the health of your heart. For example, cycling is a very heart-healthy exercise. However, if the environment is more polluted and the air is not good, cycling will damage the health of the heart.

3. Maintain good eating habits.

We must maintain a good diet and eat plenty of fresh fruits and vegetables. Try not to overeat, otherwise it is easy to damage the intestines, lead to indigestion, and even have problems with blood supply to blood vessels, thus respecting the elderly and inducing various heart diseases.

4. Eat more walnuts.

In fact, walnuts are a very good food for the heart. Because walnuts contain linolenic acid, a substance that can effectively protect our heart health as an antioxidant.

The heart is strong, people live a long life, 1 foot movement, exercise the heart, the chest is not stuffy, and the breath is not short.

Usually massage the pericardial meridian acupuncture points, which are the acupuncture points of the heart.

Participate in sports regularly, do not smoke or drink, and eat scientifically.

How to protect your heart healthSome unintentional actions may harm yourself!

1.When the pressure is high, adjust it immediately.

When a person is in a state of stress, the body releases a stress-relieving substance, so general stress will not cause much harm to the body. If the pressure is too high or this is the case for a long time, the heart will be "pressed" out of the disease. At this time, the body will send out alarms, such as restlessness, easy tearing, feeling unable to do things, more indecision than usual, loss of appetite, difficulty concentrating, insomnia, etc.

At this point, it's time to take immediate action to decompress.

2.Learn relaxation techniques.

Escape for a while, learn to meditate, organize your living environment, do one thing at a time, take a few deep breaths, sing in the bath, develop your hobbies, and use the relaxation** .......There will always be some methods that will work for you.

3.Depression is digested.

According to statistics, 1 in 4 patients experience depressed mood after a heart attack. If a person with heart disease suffers from depression, they should seek psychological help as soon as possible.

4.If you have a heart problem, you can't lose exercise.

Heart problems are not insulated from exercise, the heart will benefit from exercise, generally take moderate aerobic exercise, step by step, severe cases can seek expert advice for exercise.

5.Drink plenty of alcohol.

Although moderate alcohol can prevent cardiovascular disease, if alcohol is excessive, it can directly damage the heart muscle, cause the atria to enlarge, interfere with the normal rhythm of the heart, and cause atrial fibrillation. It's important to know the amount of alcohol you have, and you should never be greedy.

6.Eat heart-friendly foods.

Peanuts, almonds, black sesame seeds, soybeans, fungus, onions, blueberries, green leafy vegetables, grains, corn, etc. are all good foods for the heart.

7.Cardiac examinations are not omitted.

If you're over 20 years old and don't have coronary heart disease or diabetes, it's important to keep an eye on your total cholesterol levels and HDL cholesterol levels. After the age of 40, it is necessary to pay attention to the examination of the heart for atherosclerosis, so as to detect the disease early**.

Or take some health foods containing coenzyme Q10, such as coenzyme Q10 of LivingHealthy Lingkanger, which also has a certain protective effect on heart health.

1. Eat a healthy diet.

In fact, it is a cliché about diet, which is nothing more than a low-salt, low-fat, low-sugar diet, and at the same time pay attention to supplementing foods rich in folic acid. In fact, one thing to remind everyone is to pay attention to drinking less sugary drinks. This is important, but a lot of people don't know it.

2. Moderate exercise.

Why do you say moderate exercise? Because many studies have shown that excessive exercise does not bring more benefits to the body, and may also bring sports injuries. The American Heart Association recommends that moderate-intensity exercise is generally enough for 150 minutes a week, and high-intensity exercise is generally enough for 75 minutes a week.

3. Quit smoking and limit alcohol.

If you want to keep your heart healthy, you must not smoke, you can drink a little, but it is best not to drink it. Therefore, Dr. Zhang suggested that if you want to maintain heart health, you must quit smoking and limit alcohol, and it is best to quit smoking and drinking.

Of course, if you want to achieve heart health, the above three points are only the most important three points, in fact, there are other things to pay attention to, such as not staying up late and other details of life.

Eat a low-fat and low-salt diet, quit smoking and alcohol. At the same time, it is also necessary to carry out some outdoor activities appropriately and take some drugs to improve the blood supply of the myocardium. You should control your salt intake every day and eat more foods that are high in protein.

Don't stay up late at night, if you stay up late for a long time, it is particularly bad for the heart to exercise properly, but don't go to too strenuous exercise, especially for people who have not exercised for a long time, if you exercise violently. That's especially bad for the heart.