1, avoid going out in rainy and foggy weather.
Outdoor exercise in foggy days with the most serious air pollution will block the supply of oxygen in the blood, thus making it easier for blood to coagulate and increasing the possibility of cardiovascular diseases.
Suggestion: Go out as little as possible in rainy and foggy weather. In this season, if you feel chest tightness or arm numbness, you must not neglect and hurry back to the dry room.
2. Breathe the fragrance of lavender moderately
The fragrance of lavender can not only calm people's mood, but also coordinate the cardiovascular system and make people have a healthier heart. If you want to enjoy the health brought by incense, you can also choose lavender-flavored washing powder to wrap yourself in the fragrance of lavender all day.
Step 3 take a walk every day
Exercise is the best way to protect the heart. It is recommended that you exercise for at least 30 minutes every day. You don't have to pursue physical exercise in order to lose weight. Just choose aerobic exercise to make your heart beat faster. Even taking the dog downstairs to breathe fresh air can help the heart improve its oxygen carrying capacity.
4, carefully observe whether parents have heart disease.
Heart disease is one of the most heritable diseases. Don't take it seriously if someone in your immediate family has suffered from heart disease. Any relative with heart disease will increase your chances of getting sick, and the closer the blood relationship, the more dangerous it is. The heritability of heart disease in immediate family members is over 50%. Therefore, you should not only know whether your parents have a history of heart disease, but also carefully observe the health status of grandparents.
5, master the heart first aid measures
You should learn how to give CPR to people around you. First hammer the opponent's precordial area. Hold the hollow fist loosely in the right hand, and the thenar muscle side faces the patient's chest wall. At the height of 20 cm ~30 cm from the chest wall, punch the precordial area vertically downward, and punch 1~2 times, each time 1~2 seconds. The strength is moderate, but the punch should not be repeated. In addition, the airway opening method can also be used. That is, on one side of the patient's body, one hand presses the patient's forehead backwards, puts the fingers of the other hand on the mandible outside the chin, and lifts the chin. Be careful not to press the submandibular soft tissue, so as not to press the airway.
Massage Jiquan point
Jiquan point, the first point of the heart meridian of hand shaoyin, is located at the apex of armpit and where axillary artery beats. The best massage method of Jiquan point is plucking hair, but the harder you pluck hair, the better. Pull gently and coherently, and do not use violence. The amount of hair removal should be suitable for people at a time, and the hair removal should be moderate according to your current physical condition. Generally plucking 10 times or so. Picking polar springs often has the function of circulating qi and blood, so it can broaden the chest and regulate qi and protect the heart and lungs.
The specific method is as follows: the left upper arm is slightly abduction, exposing the extreme spring point under the armpit, and then touching the extreme spring point with the right index finger and middle finger together to find a rope shape near the acupoint. At this time, the index finger and middle finger are fixed, so that the fingertips are slightly buckled, bounced back and plucked one after another, and there will be numbness when plucking the strings, and each time it is dialed for about 65,438+00 times.
Learn the best relaxation techniques.
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.
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.
You'd better not 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.
6, heart 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.
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.
Standing against the wall
Stand away from the wall 15 ~ 20 cm, relax naturally, hit your back against the wall, hit it again after your body bounces back, for about one second, and breathe naturally according to the rhythm of the impact. When I hit it, my mouth gave out a "ha" at the same time. (because the sound of "ha" corresponds to our heart), so it can effectively prevent heart disease.
7. What foods are good for the heart?
1, almond
Prevent platelet coagulation. Studies have found that even eating nuts once a week can reduce the risk of heart disease in14, especially almonds.
How to eat: grind almonds into powder and mix them into salads and vegetables, which not only increases the taste, but also fully absorbs the nutrition.
2. Coix seed
Lower cholesterol. The cholesterol-lowering effect of coix seed is no less than that of oats. It belongs to water-soluble fiber and can accelerate the excretion of cholesterol by the liver.
How to eat: Coix seed soup is easy to increase calories, and it is best to cook Coix seed into rice.
3. Black sesame
Prevent vascular sclerosis. Unsaturated fatty acids in black sesame can maintain vascular elasticity and prevent atherosclerosis.
How to eat: chew. The nutrients of sesame are hidden in the seeds and must be chewed to be effective.
4. Soybeans
Lower cholesterol. Soybean contains a variety of essential amino acids, which can promote the metabolism of fat and cholesterol in the body and is very suitable for vegetarians as a staple food.
How to eat: soak soybeans in hot water for 4 hours, then put them in water to boil. It can dissolve the gas-producing polysaccharide in soybean, and it is not easy to flatulence.
5. Spinach
Prevention of cardiovascular diseases. Spinach is rich in folic acid, which can prevent heart disease more effectively than other nutritional supplements.
How to eat: The best way to preserve folic acid is to stir-fry it in a big fire, which can best retain its nutritional value.
6. Auricularia auricula
Anticoagulant. The results showed that Auricularia auricula contains 9 kinds of anticoagulant substances, which are similar to onion and garlic.
How to eat: soak dried auricularia in water, wash and shred, scald with hot water, sprinkle with shredded ginger, sugar, white vinegar and soy sauce.
7. Macroalgae
Prevent blood vessel obstruction. Kelp is a water-soluble fiber, which can accelerate cholesterol excretion and prevent arteriosclerosis.
How to eat: kelp itself contains sodium, and less seasoning is added when eating.
8.celery
Lower blood pressure. Celery contains apigenin, which has cardiovascular protection. Moreover, vitamin C in leaves is higher than that in stems.
How to eat: Choose tender leaves, scald them with hot water, and make cold dishes or salads.
9, corn and corn silk
Lower blood pressure. Corn must have diuretic effect to help stabilize blood pressure.
How to eat: Wash the corn and add water to make porridge. Corn must be boiled with water to make tea.