Recently, various media have reported many tragic incidents caused by sudden heart attacks. From the perspective of big data, the mortality rate of cardiovascular and cerebrovascular diseases has exceeded that of cancer in recent years, as high as 40%.
The study found that the main reason for the increase of morbidity and mortality is the change of people's working and living conditions.
The tiredness of modern people is not only physical tiredness, but also "heart tiredness". People of all ages are under increased pressure, and some people often feel chest tightness and panic. So, how can we have a strong heart? Here are ten tips for caring for your heart.
1. Choose vegetable oil for cooking
Animal oils are rich in saturated fatty acids, while vegetable oils are rich in unsaturated fatty acids. Vegetable oils can help reduce bad cholesterol levels in the blood, regulate blood lipids, clear blood clots, reduce the risk of heart disease and stroke, and are relatively healthier.
When cooking, you can choose vegetable oil such as olive oil and peanut oil, and it is advisable to use 20~30g per day (generally about 3 tablespoons for meals).
2. Eat more white meat and less red meat
White meat (such as chicken, duck, fish and shrimp, etc.) is low in fat and relatively abundant in unsaturated fatty acids. It is a very healthy food, especially deep-sea fish (such as salmon, herring, etc.), which are rich in omega-3 fatty acids.
It can slow down the progression of coronary atherosclerosis and effectively reduce the risk of cardiovascular disease and death. It is recommended to eat fish twice a week, but the total daily meat intake should not exceed 200g.
3. 4 servings of nuts per week
Nuts such as walnuts, hazelnuts, and pistachios are rich in vitamins and healthy fatty acids. Studies have found that eating nuts 3 or more times a week, about 30g each time (the amount of a handful), can reduce the risk of heart disease.
4. 1 cup of coffee a day
1-3 cups of coffee or 3-6 cups of tea a day can not only make people sober, but also reduce the risk of stroke and heart disease. However, it is not advisable to drink too much coffee. Excessive drinking coffee is also harmful to health. For people who already suffer from cardiovascular disease, it is better not to drink it.
5. Start quitting smoking
Smoking cessation benefits, regardless of age, can reduce overall mortality from coronary heart disease by around 36%.
6. Sleep 6-8 hours a day
Insufficient sleep (<5h) or too long (>9h) will increase the incidence of cardiovascular disease, so it is necessary to ensure 6 to 8 hours of high-quality sleep every day, and at the same time work and rest regularly.
7. Keep an optimistic mind
People who are optimistic and hopeful in life are more resilient to stress, have relatively lower blood pressure and cholesterol levels, and have a lower risk of heart disease or stroke. The study found that each level of happiness was associated with a 22% lower risk of heart disease.
8. Weigh yourself every day
Overweight (BMI*≥24), visceral fat obesity (VA**≥100cm2) or high body fat rate (≥25% in men and ≥35% in women) are all important risk factors for cardiovascular disease. It can prevent high blood pressure, improve lipid metabolism and platelet function, and is the easiest way to prevent heart disease.
9. Learn to get off the bench
Sitting for long periods of time not only increases fat, but also increases the risk of heart disease, and this harm is difficult to eliminate through exercise. Therefore, during normal work, you should try to stand up and move every 30 minutes to 1 hour.
10. Exercise 3-5 times a week
Low and moderate-intensity exercise 3 to 5 times a week can help increase heart function, improve blood vessel elasticity, enhance the body's tolerance to cardiovascular disease, and protect the heart.
