Not long ago, the National Center for Cardiovascular Disease released the China Cardiovascular Disease Report 2016, which is the most up-to-date statistics on cardiovascular disease in the country. Reminder: it’s time to pay attention to the prevention of cardiovascular disease! The first cause of death! 2 out of 5 cases died of cardiovascular disease According to the data, in 2015, rural and urban cardiovascular disease accounted for 45.01% and 42.61% of the cause of death respectively, ranking first among all the factors of death. Two out of every five deaths were due to cardiovascular disease. Composition ratio of major disease causes of death for rural and urban residents in China in 2015 (%) Cardiovascular disease prevalence accounts for more than one-fifth of the population The Report points out that the prevalence of cardiovascular disease in China is in a rising stage, and the number of people with the disease is projected to be about 290 million. Then according to the total population of 1.374 billion people in 2015, the number of people with cardiovascular disease now accounts for more than one-fifth of the population. Stroke is the most, followed by coronary heart disease According to the data of China Cardiovascular Disease Report 2016, among them, the stroke population is about 13 million, the coronary heart disease population is about 11 million, the heart failure population is about 4.5 million, the pulmonogenic heart disease population is about 5 million, the rheumatic heart disease population is about 2.5 million, and the congenital heart disease population is about 2 million. In addition, the hypertensive population is about 270 million. 8 Risk Factors for Stroke 1 Hypertension; 2 Dyslipidemia; 3 Diabetes; 4 Smoking; 5 Atrial Fibrillation; 6 Overweight or Obesity; 7 Lack of Exercise; 8 Family History of Stroke. A person is at high risk for stroke if he or she has any 3 of these 8 risk factors. Of these factors, 80% of cases are caused by high blood pressure. 8 Risk Factors for Coronary Heart Disease (CHD) 1 Men in their 40s/post-menopausal women; 2 Smoking; 3 Chronic stress; 4 People with three high blood pressure; 5 Obesity; 6 Physical inactivity; 7 People with a genetic background; and 8 People taking birth control pills for a long period of time after the age of 35. Among the above factors, high blood pressure, overweight, diabetes and smoking are the biggest risk factors for coronary heart disease. Of course, atherosclerosis is a process that progresses with age, just as we grow old, and is difficult to reverse. But with good prevention, the process can be slowed down! 4 strokes to protect the cardiovascular 1, exercise: walk at least 4 hours a week WHO data show that weekly walking greater than or equal to 4 hours of elderly people over the age of 65 than weekly walking less than 1 hour of elderly people over the age of 65, cardiovascular morbidity is reduced by 69%, the rate of death is reduced by 73%. Walking is the simplest exercise, it is recommended that an average of five or six thousand steps per day, exercise time half an hour to forty minutes is best. Walking can intentionally adjust the breathing, it is recommended to walk three steps to inhale once, and then walk three steps to exhale once. At the same time, exercise is very effective in lowering blood pressure, exercise for an hour, sweating up to 1.2 liters, and every 1 liter of sweat, there are 3 grams of sodium ions. Eat salty by drinking water sodium, not as effective as exercise sweating sodium. 2, fruit: 2 two fruits a day The University of Oxford and the Chinese Academy of Medical Sciences of the United Kingdom of 500,000 Chinese adults up to 7 years of follow-up found that: eat two fresh fruit every day (equivalent to an apple or orange) can be a heart attack, stroke and other cardiovascular diseases such as mortality rate reduced by 1/3. This may be thanks to the fruit is rich in potassium, antioxidants and active compounds, and sodium, fat and calorie content is lower, can effectively reduce the risk of cardiovascular disease deaths. reduce the risk of cardiovascular disease death. A normal person should keep the amount of fruits at 200-400 grams per day (e.g. 1-2 apples). Fruits that are beneficial to cardiovascular diseases can be broadly classified into three categories: those high in anthocyanins, those high in flavonoids and those high in soluble dietary fiber. (1) high anthocyanins: representatives of the rose-scented grapes, giant grapes, red grapes, black grapes, blueberries, mulberries. (2) High flavonoids: Representatives are citrus. (3) high water-soluble dietary fiber: representative of the apple, and rich in potassium ions. 3, mixed grains: drink a bowl of mixed grain porridge every day The epidermis of red, purple, black mixed grains is a good source of anthocyanins, barley and oats are also rich in beta glucan. These substances are conducive to the prevention of coronary heart disease, help control blood cholesterol and protect blood vessels. Mixed grains porridge is best to soak first, purple rice, brown rice, etc. about 4 hours, mung beans, red beans and other miscellaneous beans soak more than 12 hours. 4, sleep: 23:00 before going to sleep, sleep enough 7 hours Long-term because of fatigue, stress, rest is not enough to cause sudden death is not a lot of cases. Sleep is very important, the average person is recommended to adults to maintain 7-8 hours of sleep per day, do not be disturbed by anything. After all, all the organs of the human body are very busy. In this high intensity and fast paced life nowadays, it becomes very important for people to rest after a busy day. Please try to sleep before 23:00 every day!