Five key points to keep blood vessels healthy
A famous French doctor once said, "People live like arteries." Comparing blood vessels to candles of life, we can see that life span is closely related to blood vessel health.
First of all, control sugar and limit oil in diet.
Nowadays, the pace of life is accelerating. Restaurants, takeaways, and even many people cook their own dishes for their taste, and they use "high salt, high oil and high sugar" and thick oil red sauce to "cook", which leads to blood vessel blockage. Therefore, a light diet, such as drinking a bowl of miscellaneous grains porridge for dinner, is conducive to preventing coronary heart disease and controlling cholesterol.
Second, enhance vascular function.
Jogging, brisk walking, swimming, aerobic exercise, gymnastics to help stretch muscles and soften joints, and even slight muscle strength exercise can improve blood circulation, inhibit sympathetic nerve activity, slow down people's usual heart rhythm and reduce the burden on the heart.
According to WHO data, elderly people over 65 years old walk for more than or equal to 4 hours per week. Compared with those who walk less than 1 hour per week, the incidence of cardiovascular diseases decreases by 69% and the mortality rate decreases by 73%.
Third, ensure sleep.
There are many cases of sudden death caused by long-term fatigue, tension and lack of rest. It is generally recommended that adults fall asleep before 23 o'clock every day and sleep for 7-8 hours without being disturbed by anything.
Fourth, relax.
Sudden mental stress may lead to vascular endothelial dysfunction and weaken the dilatability of blood vessels. Finally, the function of blood vessels can not be adjusted with the change of blood demand, which increases the occurrence of cardiac emergencies.
Fifth, check blood vessels and monitor blood pressure every year.
Asymptomatic or uncontrolled hypertension is the trigger of many vascular diseases. The probability of cerebral infarction in patients with hypertension is 4-7 times that of normal people, and hypertension not only involves microvessels, but also leads to macroangiopathy. It is necessary to monitor and take medicine on time to keep it within the normal range.
These foods ensure the health of blood vessels.
fish
The American Heart Association recommends eating fish at least twice a week, especially fatty fish such as salmon, mackerel and albacore tuna. These fish are rich in omega-3 fatty acids, which can reduce the risk of coronary heart disease.
bean
Beans, especially soybeans, contain a lot of flaxseed acid, which can reduce cholesterol and blood viscosity and increase the content of high density lipoprotein. The US Food and Drug Administration allows bean product manufacturers to declare on the product packaging that eating 25 grams of soy protein every day can reduce the risk of heart disease.
garlic
Garlic is a kind of health food, which can take away cholesterol harmful to the heart; Garlic can reduce the low-density lipoprotein that causes heart disease; It can also reduce the viscosity of platelets, prevent blood coagulation and prevent thrombosis. Eating at least 1 to 3 cloves of garlic every day, preferably raw or garlic-flavored garlic, has a preventive effect on coronary heart disease.
oat
Rich in linoleic acid and B vitamins, it can prevent the formation of atherosclerotic plaques. In addition, oats contain a lot of water-soluble cellulose, which can reduce the cholesterol content in the blood. Therefore, eating oats regularly can balance diet and nutrition and prevent hypertension and cardiovascular and cerebrovascular diseases. Oats can be boiled with water or milk, or nuts or fresh fruits can be added, which is nutritious and delicious. In addition, eating whole wheat bread has the same effect.
semen sesami nigrum
Rich in vitamin e, it plays a great role in maintaining the elasticity of blood vessel wall. In addition, it is rich in α -linolenic acid, which can lower blood pressure and prevent thrombosis. Because the nutrients of black sesame are hidden in the seeds. So it must be broken to be effective. It is suggested to fry it first and let it burst, or grind black sesame seeds into powder to eat.