1, how to stay away from heart disease
1, beware of excessive pressure.
When a person feels pressure, the body will release decompression substances, so the general pressure will not cause great harm to the body. However, when the pressure is too great or it bothers the body and mind for a long time, the heart will be "pressed" to go wrong. Such as fidgeting, easy to cry, unable to cope with daily chores, more hesitant than usual, loss of appetite, difficulty in concentrating, disturbed sleep and so on. Don't take these symptoms seriously, but take timely action to decompress your body.
2. Learn the best relaxation skills.
Lie flat, easily put your arms at your sides and take a few deep breaths. Then tighten the muscles of your toes, count to three, and then relax. According to this method, relax every muscle group of the body and keep breathing deeply all the time. After the exercise, take a deep breath and relax, then get up slowly.
3. Eat more complex carbohydrates
Carbohydrate is an important part of diet. Complex carbohydrates are rich in starch and fiber, which can slowly release energy after reaching the body. Whole grains, cereals, brown rice, oatmeal, buckwheat and potatoes are all complex carbohydrates.
Don't ignore your abdominal discomfort.
When myocardial fatigue, injury and arrhythmia occur, the heart can't get enough blood. At this time, some people will not show typical symptoms of chest tightness and chest pain, but only abdominal pain, indigestion, abdominal distension and other symptoms, especially young people, which should be paid attention to.
5. Depression must be digested.
There are various reasons for depression, but if the heart is not good, you should be more careful. Statistics show that 1/4 patients will feel depressed after a heart attack. This is not good for their recovery. Therefore, heart patients with depression should seek psychological help as soon as possible.
6. Exercise is more important than losing weight.
People who exercise regularly have a lower incidence of cardiovascular diseases. If "couch potato" runs 3,200-4,800 meters three times a week, even if it can't lose weight, the risk of illness will be greatly reduced.
7. Exercise if you have a heart problem.
Patients with heart problems are definitely not "insulators" of exercise, and the heart will benefit from exercise. All you have to do is seek expert advice, choose the right exercise, step by step.
8. Consider taking statins.
Statins are an important progress in the field of heart research in recent years. It can affect the metabolism of cholesterol and reduce harmful low-density lipoprotein cholesterol by 20%-60%. In addition, statins have few side effects, which can greatly reduce the mortality of cardiovascular diseases.
9. It's best not to drink.
Although moderate drinking can prevent cardiovascular diseases, it is difficult for ordinary people to master the amount of drinking. Alcohol can directly damage the myocardium, enlarge the atrium, interfere with the normal rhythm of the heart and cause atrial fibrillation.
10, cardiac examination can not be ignored.
If you are over 20 years old and have no coronary heart disease or diabetes, you need to pay attention to two important indicators: the total cholesterol level in the blood and the high-density lipoprotein cholesterol content. Generally speaking, the total cholesterol level below 5 mmol/L is ideal, and 5-6 is in a critical state, which has certain risks. If it exceeds 6, then measures should be taken to reduce blood fat.
2, heart disease diet precautions
The daily diet of heart patients should be three less and three more;
Three little ones:
1, eat less to limit the quantity and variety of food. Most patients with heart disease are overweight, so we should consciously control daily calorie intake and lose weight. It is recommended not to eat too much at a time, so as not to increase the burden on the stomach and cause heart disease. In addition, you should also eat less spicy and irritating foods and foods that are too cold and overheated to reduce gastrointestinal irritation.
2, less fat: try to eat less high-fat, high-cholesterol foods, such as oil, fat, animal offal and so on. Too much fat can cause obesity and hyperlipidemia, and long-term hyperlipidemia is the main factor causing arteriosclerosis. Therefore, we should control the intake of fat. Cholesterol content directly affects human health. If it is too high, coronary heart disease, fatty liver, hyperlipidemia and other diseases will occur, which should be properly controlled. In terms of diet, we should avoid animal foods, eat less foods with high fat content such as fat, cream and butter, and eat less foods with high cholesterol such as liver, brain, roe and squid. You should eat more beans, because soybeans contain lecithin and inorganic salts, which is very beneficial to the prevention and treatment of coronary heart disease.
3, less salt and more food will lead to sodium and water retention, increase blood volume, increase the burden on the heart, which is not good for preventing heart disease, so it is best not to exceed 6 grams of salt every day.
Recommended heart disease nutrition: Yishoutang natural vitamin E coenzyme Q 10 soft capsule.
Sanduo:
1. Dietary fiber is a substance that can't be digested and absorbed by human body, but it can promote cholic acid to be excreted from feces, reduce the production of cholesterol in the body, and is beneficial to the prevention and treatment of coronary heart disease. Cellulose mainly exists in vegetables, represented by bamboo shoots, dried plums, celery and leeks, and soybean and oats are more abundant in food crops. In China, people think that it is necessary to eat 15~30 grams of cellulose every day to meet the needs. According to foreign reports, if you consume 26 grams of cellulose every day, you can reduce the risk of heart disease and myocardial infarction in women.
2, multivitamins and rich vitamins contribute to heart health. For example, vitamin C can improve the blood circulation of coronary artery, protect the integrity of vascular endothelial cells, and promote cholesterol to produce cholic acid, thus reducing harmful cholesterol in blood. Vitamin E has a strong antioxidant effect, which can prevent the peroxidation of unsaturated fatty acids, protect myocardium and prevent thrombosis. Vitamin PP (nicotinic acid and nicotinic acid) can dilate peripheral blood vessels, prevent thrombosis and lower blood cholesterol. Green leafy vegetables are rich in vitamin c; Meat, grains, peanuts and yeast are rich in vitamin PP; Oil, beans and vegetables are rich in vitamin e.
3. Multi-trace elements Although there are few trace elements, they play a great role, and heart disease patients cannot do without them. Selenium can protect the heart and prevent virus infection, and it is the patron saint of the heart. Chromium can strengthen islet cells, prevent diabetes and inhibit cholesterol absorption, thus slowing down or preventing the occurrence and development of coronary heart disease. In addition, mineral elements such as calcium, magnesium, potassium and iodine are also beneficial to protect the heart.