15 health hard index body index
Systolic blood pressure
Abnormal blood pressure will not only affect blood vessel health, but also affect the heart and brain. The Guide to Education for Patients with Hypertension in China pointed out that hypertension is the most important risk factor for stroke, and 70% of patients in China have hypertension.
Blood lipid (low density lipoprotein)
Low density lipoprotein is often called "bad cholesterol". It is one of the risk factors of atherosclerosis and plaque formation.
Blood sugar, fasting
Poor control of diabetes will lead to many complications such as retinopathy, diabetic foot, diabetic kidney, cardiovascular and cerebrovascular diseases.
Serum uric acid, male
Hyperuricemia can cause gout attack and joint damage, and also lead to chronic damage of vascular endothelium and kidney, aggravate insulin resistance and increase the risk of diseases such as diabetes and metabolic syndrome.
Body mass index body mass index
Obesity may cause a variety of metabolic complications, including diabetes, hypertension, stroke and so on, and even induce cancer.
Salt, no more than 5 grams per day.
Excessive salt intake is closely related to hypertension and cardiovascular diseases, which will also aggravate gastric mucosal damage and accelerate osteoporosis.
Use oil, 25-30g per day.
High-oil diet is a risk factor for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.
Sugar, no more than 50 grams per day, preferably controlled below 25 grams.
Excessive sugar intake is associated with the risk of obesity and chronic diseases.
Trans fatty acids, no more than 2g per day.
Excessive intake of trans fatty acids will increase the risk of cardiovascular disease.
Livestock and poultry meat, 300-500g per day.
Excessive intake of animal meat will increase the risk of type 2 diabetes, colorectal cancer and obesity.
give up smoking
First of all, quit smoking! Smoking is a bad lifestyle that is most harmful to health and must be quit.
give up drinking
The Lancet, the world's top medical journal, published on 20 18: drinking directly led to 2.8 million deaths worldwide, and the safest drinking amount was 0. That is, not drinking alcohol can be good for health.
settle down
Sedentary for less than 60 minutes, get up and exercise every hour. Sitting for a long time increases the risk of all-cause death and is an independent risk factor.
Go to bed no later than 23 o'clock.
Long-term lack of sleep will reduce immunity, not only induce hypertension, heart disease and diabetes, but also increase the risk of cancer and sudden death.
Negative emotion
202 1 Published in European Heart Journal: Anger is an important inducement of myocardial infarction and coronary heart disease. Anger, anger, depression, etc. Under acute mental stress, inflammatory white blood cells in the blood will migrate to the aorta through stress hormones, leading to the rupture of atherosclerotic plaques.