2. Eat more fish: omega-3 fatty acids in fish can really reduce the risk of CVD, so the dietary guidelines of the American Heart Association in 2000 suggested eating fish (especially oily fish) at least twice a week. Omega-3 fatty acids are found in mackerel, lake rainbow trout, herring, sardines, albacore tuna and salmon. The eggs laid by chickens fed with special feed contain omega-3 fatty acids, which is also the source of omega-3 fatty acids. Other sources include soybeans, flaxseed, rapeseed oil, olive oil, many nuts and seeds.
3. Eat more vegetables and fruits: In the prevention of CVD, the most important things may be: vitamin A (or its precursor β-carotene), vitamin C, vitamin E, various phytochemicals (including flavonoids and sulfur-containing compounds such as allicin), potassium and dietary fiber. Foods rich in beta-carotene include carrots, pumpkins, yams, peaches, apricots, spinach and broccoli. Good sources of vitamin C include pepper, green leafy vegetables, broccoli, tomatoes, potatoes, strawberries, oranges, grapefruit and other orange fruits. The best sources of vitamin E are avocados, vegetable oils, malt and nuts.
4. Reduce salt intake: Sodium intake is directly related to blood pressure, which is the main risk factor for CVD and stroke. Therefore, it is suggested that the daily salt intake should be limited to 5g, not only adding salt, but also soy sauce and pickles.
5. B vitamins beneficial to heart health: Homocysteine is a natural product of protein decomposition in the body, and the increase of its blood level is related to the increased risk of cardiovascular disease. It is found that folic acid, vitamin B6 and b12 * * can reduce the level of homocysteine in blood, so it is meaningful to increase these vitamins in daily diet.
In order to increase the intake of these B vitamins, we can eat a lot of vegetables, fruits and beans, and a moderate amount of poultry, fish and beef. Tea (including green tea and black tea) is also an effective source of flavonoids.
6. Physical activity: Experts suggest that in order to be beneficial to heart health, at least 30 minutes of moderate-intensity physical activity should be carried out every day for most of the week.
7. Quit smoking: Smoking is the main risk factor for CVD and stroke. According to the WHO report, after quitting smoking 1 year, the risk of coronary heart disease is reduced by 50%.
Whether the heart is healthy or not is directly related to human health, so it is particularly important to protect the heart. How much do you know about how to protect your heart? Chinese medicine reminds you to protect your heart with four methods!
1, eat less sweets and stabilize blood pressure.
People with normal blood pressure, who eat more than a certain amount of sugar every day, will have the risk of rising blood pressure. The sugar intake of the elderly is best controlled at 20-30 grams per day. The sugar content of two or three cookies can easily exceed 20 grams. Generally, the sugar content of a 500 ml bottle of sweet drinks is 40-50g.
In addition, brewed drinks such as soy milk powder, bagged cereal, black sesame paste and lotus root starch have a sugar content of nearly 60%, so be careful to eat them.
2, reasonable exercise, strong heart
Exercise can help the body expel excess cholesterol and prevent it from depositing on the inner wall of blood vessels. It can also promote blood circulation, increase blood vessel elasticity and lower blood pressure.
It is recommended to exercise for at least 30 minutes at a time and at least 5 times a week. The maximum exercise heart rate per exercise is 170 minus age, which will increase the burden on the heart.
3. Take medicine on time and give priority to prevention.
Cardiovascular and cerebrovascular patients, prevention is very important, and you can't wait until you get sick before going to the hospital. You can eat Chinese medicine for prevention and treatment.
Borneolum Syntheticum has the function of aromatic resuscitation, which can relieve patients' discomfort symptoms. Vitamin e and vitamin B6 play a very important role in maintaining the function of arterial wall. Carthamus tinctorius and Borneolum Syntheticum not only help to improve blood circulation, but also obviously improve the hypoxia tolerance of human body, especially increase the oxygen content of myocardium. They are excellent drugs for preventing and treating cardiovascular and cerebrovascular diseases.
4, potassium and sodium, protect blood vessels.
Potassium can regulate heart rhythm, nerve conduction and muscle contraction, and most adults need to supplement 4.7 grams every day. Tomatoes, potatoes, bananas, plums and raisins are rich in potassium. Potatoes and ketchup have the highest potassium content.
Potassium ions can promote the discharge of sodium ions, dilate blood vessels, lower blood pressure, prevent cholesterol from depositing in arteries and protect blood vessels.
To sum up, the above methods are absolutely effective in protecting the heart. If you want a strong heart, you need effective ways to protect it. There are four ways to protect the heart.