With the great progress of China’s economic strength, people’s living conditions have really improved, it involves all aspects of clothing, food, housing and transportation, which changes in dietary structure is the first to bear the brunt of the reform and opening up, due to the lack of materials, eat a meal of meat and fish is not easy, most of the over 60 years of age over the past should be well aware of the young left a deep-rooted notion of meat, meat and meat, chicken, duck, fish and meat constantly! Only called to eat good, only nutritious, but do not know that this concept is a very fatal error, into the elderly they have been coronary heart disease, hypertension, hyperlipidemia, diabetes, high-risk groups, and then eat a “good” will affect their health, shorten their life, in fact, the elderly should have the correct dietary concepts and habits, and the elderly should be able to eat a lot of meat, fish and meat. Let’s get reacquainted! Eat whole grains every day, starting with breakfast Foods rich in soluble fiber (e.g., oats, beans, nuts, certain fruits and flaxseed) have cholesterol-lowering benefits. More recently, the American Heart Association has identified additional benefits of insoluble fiber. In addition to fiber, whole grain foods provide many other beneficial nutrients such as vitamins (folate and thiamine), minerals (magnesium and iron), linoleic acid and natural plant compounds or phytochemicals. Start each day with a set whole grain breakfast Each day is a great way to live. Phytochemicals are chemicals in plants that give fruits and vegetables their bright colors, flavors and aromas. Thousands of phytochemicals are found in nature. Some common phytochemicals include carotenoids (found in red, and orange colored fruits and vegetables), flavonoids (found in apples and onions, green and black tea, and chocolate), allicin, and mercaptans (found in garlic and onions). Choosing the Right Fatty Foods Limiting dietary saturated fat intake is the most effective way to prevent CVD. Saturated fat raises the “bad” LDL cholesterol. To reduce dietary saturated fat intake, replace fatty meats with lean meats, choose skim milk products, limit butter and ghee intake, replace saturated oils (e.g., coconut oil) with cooking oils made from olives, canola, peanuts, corn, soybeans, and sunflower seeds, and reduce the amount of fried foods, baked goods, and dishes cooked in palm oil to less than 2 times per week. Margarine made with cholesterol-lowering plant sterols/plant sterols is now available in some countries in the Asian region. Strictly limit cholesterol intake to 300mg per day. sticking to low-fat dairy products and lean meats can limit cholesterol intake from these foods. Internal organs (e.g. liver and kidneys) are high in cholesterol, so it is recommended to limit the consumption of these foods. Although egg yolks are rich in cholesterol, egg whites are virtually free of saturated fats, so it is possible to eat one egg per day if other cholesterol-rich foods are not consumed. In addition to a dietary strategy for fats, the right choice of protein vitamins is also important. Let’s get more specific and find out some heart-healthy suggestions: 1. Beans are good for the cardiovascular system A wide variety of protein foods has been associated with a significant decrease in the risk of cardiovascular disease (CVD). Choose a variety of protein foods is ideal, such as lean meat, soybeans, nuts, poultry and fish. Studies have found that 25g of soy protein per day can lower total and LDL cholesterol levels. Diets containing other legumes are also beneficial because they are a rich source of soluble fiber. 2, eat more fish The omega-3 fatty acids in fish can indeed reduce the risk of CVD, so the 2000 American Heart Association Dietary Guidelines recommend that fish (especially oily fish) should be consumed at least twice a week. omega-3 fatty acids are found in mackerel, lake rainbow trout, herring, sardines, albacore tuna and salmon. Eggs from chickens fed special feed contain omega-3 fatty acids, and such eggs are also a source of omega-3 fatty acids. Other sources include soybeans, flaxseeds, canola oil, olive oil and many nuts and seeds. 3, eat more vegetables and fruits In terms of preventing CVD, the most important may be: vitamin A (or its precursor beta-carotene), vitamin C, vitamin E, a variety of phytochemicals (including flavonoids as well as sulfur-containing compounds – such as allicin), potassium, and dietary fiber. Foods rich in beta-carotene include carrots, squash, yams, peaches, apricots, spinach, and broccoli. Good sources of vitamin C include peppers, green leafy vegetables, broccoli, tomatoes, potatoes, strawberries, oranges, grapefruit and other tangerine fruits, and the best sources of vitamin E are avocados, vegetable oils, malt and nuts. 4, reduce salt intake Sodium intake is directly related to blood pressure, hypertension is a major risk factor for CVD and stroke, so it is recommended that daily salt intake should be limited to less than 5g, which is not only plus salt, but also soy sauce, salted vegetables and so on. 5, heart-healthy B vitamins Homocysteine is a natural product of protein breakdown in the body, and its elevated blood levels are associated with an increased risk of heart and vascular disease. Studies have found that folic acid, vitamins B6 and B12 used together can reduce blood homocysteine levels, so it makes sense to add these vitamins to your daily diet. To increase your intake of these B vitamins, consume a wide variety of vegetables, fruits and beans in large quantities, and moderate amounts of poultry, fish and beef. Tea (including green and black tea) is also an effective source of flavonoids. 6, physical activity Experts recommend that, in order to benefit heart health, in most days of the week, a day at least 30 minutes of moderate-intensity physical activity. Actively participate in a moderate amount of physical activity. Maintaining regular and appropriate exercise is conducive to enhancing heart function and promoting normal body metabolism, especially in promoting fat metabolism and preventing the occurrence of atherosclerosis has an important role. For heart disease patients, according to the heart function and physical condition, engage in the appropriate amount of physical activity can help to improve blood circulation, enhance resistance, improve the function of the organs, prevent thrombosis. However, it is necessary to avoid overly strenuous activities, and the amount of activities should be gradually increased, in order not to cause symptoms as the principle. 7, smoking cessation Smoking is the main risk factor of CVD and stroke, according to WHO report, the risk of coronary heart disease decreased by 50% after 1 year of smoking cessation. 8, weight control Research shows that: weight gain 10%, cholesterol increased by an average of 18.5, the risk of coronary heart disease increased by 38%; weight gain 20%, the risk of coronary heart disease increased by 86%, diabetic patients with hypertension than the absence of diabetes in patients with hypertension, coronary heart disease prevalence increased by a factor of one. 9, quit drinking American scientists of an experiment confirmed that ethanol has a toxic effect on the heart. Excessive ethanol intake can reduce the contractility of the heart muscle. For people with heart disease, alcohol abuse will not only increase the burden on the heart, and even lead to arrhythmia, and affect fat metabolism, promote the formation of atherosclerosis. 10, improve the living environment, serious pollution and noise intensity of the place, may induce heart disease. Therefore, improve the living environment, expand the green area, reduce noise and prevent all kinds of pollution. 11, avoid crowding Avoid going to crowded places. Whether it is viral myocarditis, dilated cardiomyopathy, or coronary heart disease, wind heart disease, are related to viral infections, even if the heart failure is often due to upper respiratory tract infections caused by acute exacerbation. Therefore, we should pay attention to avoid going to crowded places, especially in the flu season, so as not to be infected. 12.Regular life Adopt healthy habits and live a regular life. 13, good at adjusting the state of mind: happy mood, avoid emotional excitement and overwork. Epidemiological studies have proved that “economic development → unhealthy lifestyle epidemic → cardiovascular disease epidemic” is a trilogy with obvious causal relationship. The most typical example is Nauru. Nauru used to be a small, poor island, but the discovery of rare minerals in the late 1960s turned the country into the richest in the world overnight. Unexpectedly, a few years later, Nauru saw a pandemic of diabetes, obesity and cardiovascular disease, with 70 per cent of people over 50 years of age suffering from diabetes, making it the richest in the world, for which the Government and the people have paid a heavy price. Economic development has provided material possibilities for unhealthy lifestyles. Therefore, we must make it clear that the cardiovascular disease epidemic, although it cannot be said to be the inevitable result of economic development, is a kind of punishment for mankind’s violation of the laws of nature. Such as the Western countries as garbage Western fast food, rich in high calories, high saturated fatty acids, is now widely popular in our country, won the favor of many children, in the long run, will seriously affect the health. We should follow the example of our ancestors, eat more plant foods (including cereal starch, vegetables and fruits), eat less animal foods (except fish), especially to eat less saturated fat and cholesterol-containing foods, away from McDonald’s, KFC and other “unhealthy” food.