1, heart maintenance methods
1. Take six deep breaths in half a minute.
Studies have found that deep breathing for a few minutes can lower blood pressure by 4 mm Hg.
2. Do squats regularly.
Strength training helps to raise cholesterol levels and reduce the risk of heart disease. Squat exercise can train the largest muscle group with the best effect.
Vaccinate against influenza
Studies have found that influenza vaccination can reduce the risk of heart disease by half.
Get 20 minutes of sunshine every week.
Scientists have found that 20 minutes of sun exposure can promote the production of nitric oxide in the body, thus lowering blood pressure. Sunbathing twice a week, each time 10 minutes.
Hit sandbags
The study found that men who vent by hitting sandbags can reduce their risk of heart disease by half.
6. Meditate for 20 minutes every day.
Studies have found that meditation for 20 minutes a day can reduce anxiety and depression by at least 25%. Reducing stress is helpful to reduce the risk of death from coronary heart disease.
7. Do aerobic exercise two or three times a week.
Studies have found that excessive exercise hurts the heart. Doing aerobic exercise 2~3 times a week can reduce the risk of heart disease in men who exercise too much by 57%.
8. Supplement 1000mg potassium every day.
Studies have found that daily intake of 1000 mg of potassium can reduce systolic blood pressure. A banana contains about 420 mg of potassium, and a medium-sized sweet potato contains 540 mg of potassium.
9. Always hold the handle.
The results showed that the training of hand grip around could reduce blood pressure 10%. Hold it 4 times a week and train for 2 minutes each time.
10. Eat 1 cup of beans every day.
The new study found that eating 1 cup of beans rich in dietary fiber, such as lentils, black beans or chickpeas, for three consecutive months can reduce systolic blood pressure by 4 mm Hg.
1 1. Stay in the same room two or three times a week.
The study found that men who have sex with each other less than/kloc-0 times a month have a 45% higher risk of heart disease than men who have sex with each other two or three times a week. Like exercise, sharing a room can protect the cardiovascular system.
12. Half a cup of walnuts a day.
Experts say that the α linolenic acid (an ω-3 fatty acid) rich in walnuts has antioxidant effect. Studies have found that eating half a cup of walnuts a day (about half the size of a fist) can improve vascular function.
13. Eat more orange food.
The study found that male participants with the lowest level of beta carotene in blood had a threefold increase in the risk of obstructive heart failure. Eating more oranges, carrots, pumpkins and other orange foods will help to supplement carotene.
2. What food do you eat to protect your heart?
1. sardines
Although sardines are not well-known, they are defenders of heart health because they contain a lot of omega-3 fatty acids and are rich in calcium and nicotinic acid. These ingredients can not only strengthen the heart, but also prevent the occurrence of heart disease. Sardines can be eaten in many ways. You can eat it fried, fried or canned, and you can do it according to your own preferences.
2. Oats
Oats contain a lot of cellulose and low sugar content, which can continuously replenish energy to the body and make people feel full for a long time, so it has become a popular food to lose weight. In addition, it can soften blood vessels, so it is also an excellent choice for preventing and treating heart disease. Note that when eating oats, it is best to eat some raisins, apples and honey at the same time, which can not only add some flavor, but also supplement some nutrition and enhance the function of the heart.
3. mackerel
We all know that frog fish is good for health, but it doesn't matter if you don't like this kind of fish. You can use mackerel instead of frog fish. Mackerel is also a rich source of omega-3 fatty acids, and it also contains a lot of selenium, which is a powerful antioxidant and can protect the body from heart disease and cancer.
4. Walnut
If you can't eat frog fish and mackerel, it's easy to get omega-3 fatty acids. As long as you eat a few walnuts, you can also get the fitness benefits of this fatty acid. Some people may think that walnuts contain a lot of oil, which will be very harmful to the body. In fact, this is a misunderstanding, because most of the oil contained in walnuts is unsaturated fat, so eating some properly is beneficial to your health. There are many ways to eat walnuts, including eating 1-2 walnuts alone every day, putting them in porridge or adding them to other foods.
5. Tofu
As we all know, tofu made from soybeans can reduce the level of low-density lipoprotein (bad) cholesterol, thus reducing the risk of cardiovascular disease. If there are 25 grams of soy protein in the diet, you can provide 50-60 mg of soy isoflavones, which can significantly reduce the level of low-density lipoprotein, thus maintaining the health of the heart.
6.plum/bayberry
Myrica rubra is an excellent source of fiber and iron. Studies show that eating some Myrica rubra regularly can reduce the level of low-density lipoprotein cholesterol in the blood, so Myrica rubra is also a good friend of the heart. In addition, Myrica rubra also has the function of preventing and treating cancer, and has obvious prevention and treatment effect on colon cancer. If you don't like bayberry, you can eat some plums, because plums and bayberry have similar effects and are rich in β-carotene, which is more effective in preventing arteriosclerosis.
7. Kidney beans/chickpeas
Like many beans, kidney bean is a protein source with low fat and high fiber, rich in vitamins, low in sugar and cholesterol, and it is a very suitable food for heart health care. Chickpea is a low-fat, high-protein bean and a nutritional supplement. Because of its sweetness, it can be eaten with any kind of food. Chickpea is rich in cellulose, iron and vitamin E, which plays an important role in maintaining the health and vitality of the heart.
8.barley
Whole wheat barley is rich in soluble fiber and insoluble fiber, which is very beneficial to prevent dry stool. As a good source of protein, barley can also provide us with a lot of minerals and trace elements, which is of great significance to prevent arteriosclerosis and heart disease.
9. Apple
Apple is a kind of fruit that we eat most often, and it has good health care function. Recent research in the United States shows that people who often eat apples or drink apple juice have a significantly lower risk of heart disease. This is because apples contain a lot of antioxidants, which can prevent arteriosclerosis of the heart and reduce the content of LDL (bad) cholesterol in the blood, thus reducing the risk of heart disease.
banana
Banana contains a lot of potassium and magnesium ions, among which potassium ions can regulate the balance of water and electrolyte in the body, repair damaged tissues through protein, limit the excitement of neuromuscular impulses, protect blood vessels, and reduce blood pressure and the incidence of stroke. Magnesium ion can protect the cardiovascular system, help to lower blood pressure and reduce the risk of heart disease, and can prevent and treat various arrhythmias. Therefore, all patients with cardiovascular and cerebrovascular diseases should eat bananas regularly.