Put down the salt. A large number of studies have proved that excessive salt intake may not only increase arterial blood pressure, but also directly damage kidney and cardiovascular tissue, leading to the continuous deterioration of cardiovascular and cerebrovascular diseases and kidney diseases. However, the survey shows that the per capita intake of salt in China's diet is as high as12 ~15g per day, which greatly exceeds the standard of 6 grams per capita per day recommended by the Dietary Guidelines for China Residents.
2. lower cholesterol. Lower cholesterol. Studies have shown that when comparing various risk factors leading to cardiovascular diseases, it is found that the change of cholesterol intake is the biggest, which is most closely related to the rise of cardiovascular diseases. It is suggested to reduce the cholesterol content in the diet and reduce the intake of saturated fat.
3. Reduce alcohol consumption. Reduce alcohol consumption. Long-term heavy drinking will cause damage to the neurogastrointestinal tract and cardiovascular system, and increase the incidence of tumors and various injuries. Alcoholic cardiomyopathy, in particular, has no symptoms in the early stage and heart failure in the late stage. Follow the principle of 0 124.
0: Don't drink what you shouldn't drink. Don't drink like drivers and pregnant women;
1: the alcohol consumption per hour does not exceed a standard, and a standard refers to 15g alcohol;
2. There are at most two standards at a time, that is, drinking no more than 30g at a time.
4: Don't drink more than 4 times a week.
4. Lower your heart rate. Lower your heart rate. In fact, each of us has a "bank" in our body. In this "bank", we store the heartbeat times of our life. The slower the heart rate, the longer the heart can work. How can we make the operation of "heart rate bank" more lasting? Mainly to reduce resting heart rate, such as reducing energy intake, strengthening daily exercise, maintaining normal weight, daily routine and so on.
Note: Although the heart rate increases during exercise, long-term exercise enhances the cardiopulmonary function, and people who exercise regularly have a slower heart rate when they are quiet, which can completely make up for the excessive consumption during exercise. At the same time, due to the strong cardiopulmonary function, fewer blood draws (that is, lower resting heart rate) can also meet the human body's demand for blood oxygen, and the heart rate is still slow as a whole.
5. Improve detection awareness, improve detection awareness. In fact, the cardiopulmonary exercise test is very simple, that is, wearing a mask or taking a bite, connecting ECG monitors and other equipment, doing treadmill exercise under the supervision of doctors, detecting blood pressure and oxygen intake, not only can discover myocardial ischemia, objectively evaluate the severity and treatment effect of multi-system diseases, guide exercise rehabilitation, but also predict the exercise risk of seemingly normal people.
6. Add five kinds of rainbow fruits and vegetables every day. Add five kinds of rainbow fruits and vegetables every day. Fruits and vegetables are really the best anti-cancer foods. Eating enough fruits and vegetables every day can reduce the incidence of cancer by 2~3 times. Eat at least five servings of fresh fruits and vegetables every day; School-age children consume 5 servings of fruits and vegetables every day; Girls and adult women consume 7 servings of fruits and vegetables every day; Teenagers and men consume 9 servings of fruits and vegetables every day.