0 1 reasonable diet
Maintaining cardiovascular health requires a balanced diet, that is, the diet should be composed of a variety of foods. Long-term unbalanced diet is an important cause of cardiovascular diseases. The increase of sodium, calories and alcohol, the decrease of fatty acid content and the decrease of polyunsaturated/saturated fat ratio (P/S) are all pathogenic factors. In addition, nutrients such as cellulose, potassium and calcium are related to blood pressure and lipid metabolism in the body, and are more closely related to hypertension, hyperlipidemia and coronary heart disease. According to the present situation in China, we should pay attention to improving lifestyle and preventing cardiovascular diseases: ① limiting salt and increasing potassium; ② Reduce fat intake.
In short, a balanced diet is an important link in the prevention and treatment of cardiovascular diseases such as hyperlipidemia, obesity, hypertension and coronary heart disease. It is necessary to advocate not eating a high-fat diet among the masses, and eat as little food as possible with cholesterol content exceeding 100mg. Try not to eat more than 400 mg.
In terms of dietary arrangements, it is necessary to diversify, with cereals as the staple food and as many varieties as possible. The World Health Organization Expert Committee on Prevention of Coronary Heart Disease takes nutritional intervention as the main preventive measure. The principles of preventive diet are: avoid overweight, if overweight, reduce energy intake and increase energy consumption; Increase the intake of complex carbohydrates and natural sugars to make them account for 48% of the total energy intake; Control the intake of refined sugar, etc. To make it only account for10% of the total energy intake; Control the total fat intake to 30% of the total calories; Control the intake of saturated fatty acids to 10% of total calorie intake, and balance polyunsaturated fatty acids and monounsaturated fatty acids, each accounting for10% of total energy intake; Control the intake of cholesterol at 300 mg/day; Control the intake of sodium salt at 5g/d.
100g table of cholesterol content in food (mg)
Quit smoking and limit alcohol.
give up smoking
Preventing smoking and quitting smoking are important public health measures. In addition to promoting cancer, smoking is also an important risk factor for cardiovascular disease. There is a dose-response relationship between smoking and the occurrence and death of coronary heart disease and stroke, that is, the more smoking and the longer time, the greater the risk of occurrence and death of coronary heart disease and stroke.
It is estimated that about 30% of cardiovascular deaths are caused by smoking. In the presence of other cardiovascular risk factors, such as hyperlipidemia, high plasma fibrinogen, hyperhomocysteinemia, hyperglycemia or ventricular hypertrophy, the harm of smoking to cardiovascular diseases has doubled, so advocating not smoking or quitting smoking is an important measure to prevent cardiovascular diseases.
Alcohol restriction
Excessive drinking has become an important public health problem in many countries and regions. Of course, wine is different from cigarettes. It is generally believed that smoking is harmful, and a small or moderate amount of drinking is beneficial to health, but excessive drinking is definitely harmful to health. For the circulatory system, drinking too much and drinking too much, even if drinking less than twice a day, will increase blood pressure, which is a risk factor for hypertension.
Excessive drinking not only harms the body in other ways, but also antagonizes the effect of treating hypertension. Excessive drinking will increase the risk of stroke. According to statistics, long-term drinking will double the risk of death from stroke. Therefore, in the communication between community residents, we should advocate the good fashion of abstinence and reduce the amount of drinking, especially hard liquor. Patients with cardiovascular diseases should not drink too much.
Moderate exercise
Exercise is good for health. Regular aerobic exercise can not only lose weight, enhance physical function and immunity, but also prevent and treat hypertension and reduce the incidence and mortality of cardiovascular diseases. On the contrary, sedentary workers who often lack physical activity not only increase the risk of hypertension by 20% ~ 50%, but also suffer from coronary heart disease and stroke. According to the local economic and environmental conditions, explore ways for residents to increase physical activity and stick to it for a long time.
Exercise and sports should be fun and convenient, preferably social, and the plan should take into account personal needs. Residents choose appropriate exercise methods according to their physical condition, living conditions, work nature and personality characteristics. The determination of exercise intensity can be conditional through exercise ECG experiment. The empirical method is to make exercise intensity according to heart rate.
The maximum heart rate (beats/minute) of normal people is 220 ~ years old, and the exercise intensity can only be controlled to make the heart rate reach 70% ~ 80% of the maximum heart rate, even if the heart rate is kept at 195‐ (the age of athletes).
For those with a history of angina pectoris or myocardial infarction, the heart rate during exercise should be significantly lower than the above standard, generally less than 150 beats is better. Patients with cardiovascular diseases should choose lower limb sports, such as walking, gymnastics, playing Tai Ji Chuan, running, cycling, mountain climbing and so on. It is required to exercise at least 3 ~ 5 times a week for 30 ~ 60 minutes each time, and consume 17 ~ 2 1kJ calories per minute. Each activity lasts for 48 minutes, and the total calories consumed are 937kJ.
04 weight control
Cardiovascular epidemiological studies have confirmed that overweight and obesity are related to the incidence and mortality of cardiovascular diseases. After adjusting for other risk factors such as age and smoking, overweight and obesity are still important risk factors.
According to the distribution of body fat, obesity can be divided into apple type (fat concentrated in the abdomen) and pear type (fat concentrated in the buttocks). The former has a higher risk of cardiovascular diseases such as impaired glucose tolerance, hyperinsulinemia or insulin resistance, hyperlipidemia and hypertension than the latter. The risk of cardiovascular disease due to overweight or obesity is different at different ages. Overweight and obesity under 40 have a greater impact on hypertension and coronary heart disease than obesity in the elderly.
In order to prevent excessive weight gain and maintain ideal weight, we should eat reasonably and exercise properly. Controlling excessive calorie intake is the key to weight control.
Developing good eating habits is the premise of maintaining ideal weight for a long time. Attention should be paid to eating habits: the proportion of three meals should be appropriate, the proportion of calories for breakfast, lunch and dinner should be 25%, 50% and 25% respectively, and the proportion of three staple foods should be 50% sugar, 20% protein and 30% fat; Meal time should be constant and snacks should be controlled; Coarse and fine grain should be reasonably matched.
The combination of diet control and regular exercise is the most effective way to control weight and prevent obesity. If you choose exercise to control your weight, you can choose low-intensity and long-term exercise first, such as brisk walking, long-distance running, jogging, swimming, playing table tennis, playing tennis, playing Tai Ji Chuan, martial arts, riding a bike and climbing mountains, or using indoor fitness equipment such as pedals.
All patients with cardiovascular diseases who are over ideal weight should have a personalized weight loss plan, including limiting calorie intake and increasing calorie consumption through regular physical activities. To control weight and prevent obesity, we should pay special attention to that simply controlling the supply of total calories is not a good way to lose weight for a long time. For example, too little carbohydrate intake will cause ketosis or other cardiovascular complications, which is not easy to persist and easy to rebound. Therefore, we should emphasize the combination of reasonable diet and moderate exercise.
When guiding overweight or obese people to lose weight scientifically, medical staff should patiently publicize that obesity is difficult to treat and needs patience and persistence; It is more realistic and feasible to lose weight slowly. Generally, it is advisable to lose weight at 0.5 ~ 1kg/ week, and avoid quick success. Limit high-fat and high-sugar diet, abstain from drinking or control alcohol intake; Choose appropriate exercise, increase physical activity and momentum, and stick to it for a long time.
05 psychological balance
Long-term excessive social and psychological stress is one of the reasons for the prevalence of cardiovascular diseases in the population. Occupational stress is a risk factor for cardiovascular diseases.
Anxiety, worry, panic, hostility and irritability caused by tension and stress can lead to neuroendocrine dysfunction, increased blood viscosity, arteriolar spasm and elevated blood pressure. When accumulated to a certain extent, it will produce more serious health problems, which are not only extremely harmful to the elderly, but also an important reason for the premature death of many young and middle-aged talents, which cannot be ignored.
Sudden psychological stress and emotional upheaval can cause sudden increase of blood pressure or cardiac electrophysiological disorder, causing serious arrhythmia and even sudden death; Patients with ischemic heart disease and cerebral arteriosclerosis are prone to induce acute myocardial infarction and stroke.
Studies have shown that emotional changes will also encourage people to drink, smoke and overeat, and increase the risk factors of cardiovascular diseases.
Therefore, in the prevention and treatment of cardiovascular diseases, attention should be paid to improving social and psychological environmental factors and reducing and avoiding the harm of adverse social and psychological factors to residents. It is emphasized that psychological balance is one of the important cornerstones to protect heart health. Patients with cardiovascular diseases should learn to adjust their emotions. They should not be worried, nervous and anxious because of illness, nor should they be indifferent. They should take care of themselves.
Correctly treat all kinds of problems from society, family, study and work, open-minded, optimistic and humorous, happy-go-lucky, and emotionally stable. The specific methods of educating the masses to learn to relax and balance their psychology are as follows:
Self - relaxation
Sit still, close your eyes, and then give yourself an order, "relax your head, relax your neck, relax your limbs, fingers and toes", and use the power of consciousness to keep your whole body in a relaxed and quiet state.
You can also use the free association of images to relax yourself. For example, close your eyes and create a quiet environment in your mind. Imagine, at the seaside, waves burst, fish keep swimming out of the water, seagulls fly in the sky, you walk barefoot on the cool beach, and the sea breeze gently blows your cheeks ... You can also use other methods such as self-hypnosis and self-discipline training.
Treat yourself and others correctly
Don't be too hard on yourself, don't pursue perfection, and don't blame yourself for small flaws; Don't expect too much from others (including family). Everyone has his own advantages and disadvantages. Don't force others to cater to his own requirements.
Be good at venting one's anger
Learn to control anger. When you encounter setbacks, you should temporarily put aside your worries and do something you like, such as exercising and watching movies. You can also talk to someone and tell your close friends and teachers about your inner troubles, so you will feel more comfortable.
Help others do more things.
Being helpful can not only make you forget your troubles, but also determine your own value and gain friendship. Make more friends and less enemies at ordinary times.
Learn to arrange your life.
Do one thing at a time, don't deal with many things at the same time.
Appropriate entertainment
It doesn't matter what kind of entertainment you choose, as long as it suits you and you are happy.
People's Health Publishing House published Introduction to Health Care.
Editor Shen