I. Reasonable dietary structure
1.Increase fiber diet
Dietary fiber has the effect of reducing the concentration of serum cholesterol. Foods rich in dietary fiber are mainly coarse grains, rice bran, wheat bran, dried beans, kelp, vegetables, fruits, etc. Daily intake of 35 grams of fiber-45 grams is appropriate. Common foods with lipid-lowering function are onions, garlic, mushrooms, fungus, celery, etc.
2, eat more soy products
Soybeans are rich in a variety of phospholipids necessary for the human body. Eat tofu, bean sprouts, dried bean curd, soybean oil and other soybean products, beneficial to human health, can prevent cardiovascular disease.
3.Lower salt intake
To control salt intake, foreign countries recommend that the daily salt intake of healthy adults should not exceed 2.3 grams, which is about 1 teaspoon; the daily salt intake of people over 50 years old, hypertension, diabetes or chronic kidney disease patients should not exceed 1.5 grams. Low-salt foods include herbs with seasonings and low-salt condiments. To eat less instant noodles, salted vegetables, canned food, etc.
4.Appropriately reduce the intake of fat and cholesterol
Fat intake should be strictly limited to no more than 30 grams per day or less than 15% of the total calories. Cholesterol intake should be controlled to less than 200 mg-300 mg per day as appropriate. Try to avoid high cholesterol foods such as animal brains, spinal cord, offal, egg yolk, shellfish (such as mussels), and mollusks (such as squid, cuttlefish, and fish roe).
Second, tonic to moderate
Our folk have the habit of winter tonic, winter people exercise is less, coupled with a large number of tonic hot food and tonic wine, it is easy to cause high blood lipids, inducing cardiovascular disease, therefore, winter tonic must be carried out according to the individual physique.
Three, reasonable exercise
1, should not be morning exercise
Suddenly and drastically exercise in the morning, the sudden increase in neuroexcitability is very easy to induce cardiovascular diseases, and wait for the sun to rise before exercising, at this time, the temperature rises, can avoid the sudden cold stimulation of the body and the onset.
2.To exercise properly
Reduced exercise can also cause slow blood flow and elevated blood lipids. Activity heart rate to not more than 170 and the age of the difference, or to the body sweat slightly, do not feel fatigue, exercise since the body relaxed shall prevail, adhere to the activities not less than 5 days a week, persistent.
Fourth, a balanced mind
Emotional excitement is a big taboo for cardiovascular disease, coronary heart disease, hyperlipidemia patients in particular should be relaxed, do not let the emotional ups and downs too much. Avoid mental tension, emotional excitement, insomnia, overwork, irregular life, anxiety and depression, which can cause disorders of lipid metabolism. Middle-aged and elderly people should not play mahjong or chess for a long time, keep a calm mind and try to be less angry.
Five, regular physical examination
Do regular physical examination, monitor blood pressure, blood lipid and blood sugar concentration.