Dietary contraindications
A healthy diet should meet the following requirements.
1.The daily intake of cholesterol should not exceed 300 mg.
2. The intake of fat should not exceed 30% of the total calories.
3.Eat less or no refined sugar foods such as sucrose and glucose.
4.Eat more foods rich in vitamin C, such as fruits, fresh vegetables and vegetable oils.
5, eat less food containing saturated fatty acids and high cholesterol, such as fatty meat, egg yolk, animal oil, animal offal, etc.
6, diet should be high in potassium and low in sodium, encourage the consumption of soy products, drinking tea.
7.Eating regularly, not too hungry or too full.
8, appropriate intake of fiber foods (including cereal starch) to keep the bowels open.
Suitable exercise
Another important cause of heart attack is the lack of exercise. People who live in the same environment, often sitting still, suffer from coronary heart disease is two times higher than those who are often active.
What are the benefits of exercise for the heart? Exercise can cause the small blood vessels of the heart to expand, lengthen and increase, improving the oxygen supply to the heart muscle and improving lipid metabolism in the blood. Exercise also helps to improve myocardial metabolism, improve the working capacity of the heart muscle and the metabolic function of the heart. In addition, it can also improve the fibrinolytic activity of blood and prevent excessive blood clotting, which is helpful in preventing and delaying the development of atherosclerosis.
Active participation in physical activity is one of the effective means to prevent and treat heart disease. To protect the heart, we recommend some of the following forms of exercise.
Physical exercise table.
1, walking: walking can make myocardial contraction, peripheral vascular expansion, with enhanced cardiac function, lower blood pressure, the effect of preventing coronary heart disease. For people who will cause angina when participating in sports, can improve the condition. Each walk can be insisted on 20 minutes to 1 hour, 1 to 2 times a day, or walk 800 to 2000 meters a day. Those whose physical condition allows can appropriately increase the walking speed.
2, jogging: jogging or running in place can also improve heart function. As for the jogging distance and in situ running time should be based on the specific circumstances of each person, do not have to be forced.
3, taijiquan: for hypertension, heart disease, etc. have a better prevention and treatment effect. Generally speaking, patients with good physical strength can practice old-style taijiquan, and those with poor physical strength can practice simplified taijiquan. If you can’t play a full set, you can play half a set, and those who are weak and have poor memory can only practice individual movements and practice in sections, not in a row.
Physical exercise precautions.
1, anyone, if at the end of the exercise 10 minutes, the number of heartbeats per minute is still more than 100, should not increase the amount of exercise, should be appropriate to reduce the amount of exercise according to the situation.
2, the amount of exercise should be small to large, from short to long time, gradually.
3, meal and exercise interval of at least 1 hour or more.
4, the most suitable temperature for exercise is 4 ℃ -30 ℃.
5, exercise if dizziness, headache, panic, nausea, vomiting and other uncomfortable symptoms, should immediately stop, if necessary, need to seek medical attention.
In addition, there is a point to remind everyone, should not exercise early in the morning. According to foreign scholars, 6 a.m. to 9 a.m. is the most dangerous time for coronary heart disease and cerebral hemorrhage, the incidence is more than 3 times higher than 11 a.m.. In addition, the human body in the morning hours sympathetic nerve activity is higher, and the ensuing increase in bioelectrical instability, easily lead to arrhythmias, may appear ventricular fibrillation, causing sudden death. Also, human arterial pressure is higher in the morning, increasing the likelihood of atherosclerotic plaque rupture, leading to the onset of acute coronary syndrome. So, when you do physical exercise, avoid the cardiovascular events “peak”, schedule the time in the afternoon and evening.