The causes of cardiovascular disease are no more than internal and external causes. The former is mainly genetic accounting for 20%; the latter accounts for 80%: obesity, unreasonable diet, lack of exercise, poor psychological quality, etc. Here we will mainly discuss the exogenous causes.
Reasonable diet: Reasonable diet is known as the first cornerstone of health, according to Chinese nutritionists proposed and summarized as “1, 2, 3, 4, 5”, “red, yellow, green, white, black”.
①One refers to drinking 1 bag of milk (250 ml) every day, milk is rich in high quality protein, and can lightly reduce cholesterol, also can be supplemented with calcium through milk, preferably before bedtime.
② Two refers to 250g of carbohydrates per day. It is equivalent to 300-400g of staple food. This amount varies from person to person, at least 150 g. By controlling staple foods, we can achieve control of blood sugar, blood lipids and weight.
③3 means 3 servings of high protein food. This is the material basis of health. 1 serving is equivalent to 500g of lean meat, 1 egg, 100g of tofu, 100g of fish and shrimp, 150g of chicken and duck, and 50g of soybeans. 3 servings in 1 day.
The four words are “coarse and fine, not sweet and not salty, three, four, five meals, seven or eight percent full”. Diet should be coarse and fine, 1 week to eat three or four times coarse food.
⑤ Five refers to 500g of fresh vegetables and fruits per day. Equivalent to 400g of vegetables and 100g of fruits.
⑥red refers to 1 tomato or 50-100ml of red wine daily, which can raise HDL and reduce atherosclerosis in the elderly, tomatoes can also prevent prostate enlargement in elderly men.
(7) Yellow refers to red and yellow vegetables. Including carrots, watermelon, sweet potatoes, old corn, red peppers, etc., can prevent atherosclerosis. ⑧ green refers to green tea. Green tea has a strong anti-free radical, can reduce atherosclerosis.
⑨ White refers to oat flour or oat porridge, which is richer in protein and lysine than rice and wheat. Oatmeal cooked can reduce blood lipids.
⑩Black refers to black fungus, which can reduce blood viscosity and has the effect of anticoagulation and anti-platelet aggregation.
Moderate exercise: ① Walking: is the best exercise in the world and the most effective exercise to soften hardened arteries. Studies have proven that as long as walking for more than 1 year, the masses disappear on their own. Walking can control blood pressure, blood cholesterol and weight. It is best to walk >3km/30 minutes at a time, at least 5 times a week. To exercise in moderation, that is, each time to exercise to my age plus heartbeat equal to 170 times/minute, for example, a 70-year-old man, exercise to heartbeat 100 times/minute can be.
② Playing tai chi: it can improve the function of the nervous system.
③ moderate exercise recommendations: 30 minutes of exercise in the morning after waking up; walking and playing tai chi, but not more than 3km, moderate exercise; noon nap for 30 minutes; 6:00 ~ 7:00 pm slow walk for half an hour, can reduce the incidence of myocardial infarction, hypertension.
Quit smoking and limit alcohol: experts believe that smoking 1 times more, 4 times more harmful. If you can not quit smoking, not more than 5 cigarettes, the harm is very limited, more than 5, the harm is significantly increased. A small amount of alcohol can be, a large amount is not desirable.
Maintain psychological balance: the role of psychological balance is more than the sum of all the role of security. To maintain a good state of mind, not to be happy with things, not to be sad, to help people happy, contented people are always happy, self-gratification, can prevent various cardiovascular diseases.
Self-care guidance: ① correct view of the disease, active treatment, prevention-oriented.
②Cultivate a tolerant attitude, control your emotions, be strict with yourself and treat others with generosity.
③ Carry first-aid medicine and disease cards with you when you go out, so that you can help yourself or others. ④Cultivate good living habits and pay attention to the combination of work and rest.