Primary prevention simply means that we control the "three highs" in our daily healthy life. Specifically, the following nine points can effectively prevent cardiovascular and cerebrovascular diseases and prolong life:
1. Diet is very important: unhealthy diet accounts for 36.9% of all-cause deaths caused by cardiovascular and cerebrovascular diseases. But healthy eating is not simply not eating or eating. A healthy diet refers to a diversified, comprehensive and balanced diet with low salt, less flour and rice, low oil and sugar, more coarse grains, more fruits and vegetables, and a proper amount of fish, dairy products and nuts.
2. Exercise is essential: exercise can not only prevent the three highs, exercise cardiopulmonary function and exercise skeletal muscle; It can also improve immunity and help prevent cardiovascular and cerebrovascular diseases. I suggest you keep exercising, about 5 times a week, with no less than 30 minutes each time. The intensity of exercise is moderate, so choose the exercise that you like and can stick to.
3. Don't be too fat: There are more and more cardiovascular and cerebrovascular diseases, which is related to the fact that more and more people are obese. Keeping your mouth shut and keeping your legs open is the most effective way to control your weight.
4. Stay away from alcohol and tobacco: Smoking will not only increase the risk of tumors in the lungs and other parts, but also aggravate atherosclerosis and increase the risk of vascular plaques, which will lead to cardiovascular and cerebrovascular diseases. Many people have always stressed that "drinking alcohol lowers blood pressure, promotes blood circulation to remove blood stasis and softens blood vessels", which is actually a rumor. Drinking will not only lower blood pressure, but also increase blood pressure, blood lipid and atherosclerosis. In other words, drinking will make blood vessels hard, not soft.
5. Don't stay up late: Staying up late will not only lead to dark circles, loose skin and increased wrinkles, but also aggravate atherosclerosis, and even induce plaque rupture, directly forming thrombus, leading to myocardial infarction or stroke.
6. Good mentality: Mental health affects people's health all the time. Long-term depression, depression, pessimism, jealousy, sadness, irritability, rage, etc. Are all unhealthy mental states. This long-term unhealthy psychological state will change from quantitative change to qualitative change over time and become a physiological disease. So for your health, you should be an optimistic, positive, sunny, grateful and helpful person. Such a positive energy mentality will be good for physical health and cardiovascular and cerebrovascular health.
8. Manage blood sugar well: If diabetes is not found or controlled well, it will cause inflammation of arterial endothelium, increase plaque in blood vessels, lead to vascular stenosis, and cause cardiovascular and cerebrovascular diseases. Therefore, it is necessary to regularly check blood sugar to see if there is diabetes; If you have diabetes, you must control it to reduce atherosclerosis caused by abnormal blood sugar.
9. Managing blood lipids: After the three kinds of blood lipids, such as total cholesterol, low-density lipoprotein cholesterol and triglyceride, increase the lipid substances in blood vessels, leading to cardiovascular and cerebrovascular diseases. Therefore, it is necessary to manage blood lipids, especially low density lipoprotein cholesterol.